The study, by the Rural Services Network, says those in the countryside are spending much more on essentials like heating, transport and housing.
Facing "significantly higher" costs, they earn "much less" than their urban counterparts, the report found.
Since the pandemic, house prices have also soared in comparison to towns.
The study found that rural house prices are almost 40% higher than in urban areas across England (excluding London), with rural villages and hamlets increasing to 55% higher.
Meanwhile, rural households on a low income now spend about half of their earnings on rent - almost 5% more than low-income households in urban areas.
Graham Biggs, chief executive of the Rural Services Network, which represents rural councils and other service providers, said:
"Outdated infrastructure and a legacy of other factors, such as poor transport and broadband connectivity, employment opportunities and housing demand, means that many rural areas are more isolated than maps suggest and are all contributing to a higher overall cost of living.”
Sign up to our newsletter to receive all the latest news and updates.