You finish your run feeling great, then notice a strange ache between your shoulder blades. Your legs feel fine, but your upper back is tight and sore. This feels wrong.
Most runners expect leg soreness or tired feet. But pain in your upper back? That seems odd. You might wonder if something is seriously wrong.
The good news is that upper back pain after running is more common than you think. This article will explain if it’s normal, what causes it, and how to fix it. We’ll answer your main question first, then go deeper into the reasons and solutions. By the end, you’ll know exactly what to do.
Is Upper Back Pain After Running Normal?
Let’s get straight to the point. Yes, upper back pain after running happens to many people, and it’s usually not serious.
Yes, It’s Common, Especially for New Runners
Research shows that 15 to 19 percent of people experience thoracic spine pain. That’s the medical term for your upper back area. This type of pain is especially common if you’re new to running or just getting back into it after a break.
Upper back pain isn’t as common as lower back pain among runners. But when it does happen, it can be just as disabling. The pain can make it hard to run, work, or even sleep comfortably.
What to Expect When It Happens
Upper back pain after running can feel different for different people. Some feel a mild ache that goes away quickly. Others experience sharp, stabbing pain that’s hard to ignore.
The pain sits between your neck and lower back, usually around your shoulder blades. It might get worse when you take a deep breath or twist your body. In mild cases, the pain goes away within a few hours or days. But if it becomes chronic, you might feel pain for 15 or more days each month for three months straight.
Why Does Your Upper Back Hurt When You Run?
Understanding the cause of your pain is the first step to fixing it. Several factors can lead to discomfort in your upper back.
Poor Running Posture
Your running form matters more than you might think. As your muscles get tired during a run, you might start to slouch. This rounds your upper back and puts extra stress on the muscles there.
Many runners also raise their shoulders as they get tired, creating tension in the neck and upper back. Your arms might get stiff, and you might lean your head forward. If you sit at a desk all day with your head forward, you’ll probably run the same way.
Desk Work and Daily Habits
Sitting at a computer for hours creates real problems for your upper back. When you sit for a long time, your thoracic spine gets stiff. Your shoulders round forward, and your upper back curves.
This sitting position tightens your chest muscles, called pectorals. At the same time, it weakens your upper back muscles, like the trapezius and rhomboids. Other daily activities make this worse, including driving, looking at your phone, cooking, and watching TV. All these activities keep you in a flexed, forward position.
Spinal Conditions and Old Injuries
Some people have underlying spinal issues that running makes worse. Spinal stenosis is one example. This means the space inside your spine has narrowed, which can cause pain during physical activity.
A pinched nerve in your neck, called cervical radiculopathy, can also cause upper back pain. Old injuries or trauma can come back to bother you when you start running. The impact and repetitive motion of running can trigger pain from these conditions.
Muscle Strain and Overuse
Skipping your warm-up or stretching can lead to muscle strain. When you don’t prepare your muscles for running, they’re more likely to get hurt. Repetitive motions during your run can irritate the muscles in your upper back.
Muscle imbalances also play a big role. If some muscles are too tight and others are too weak, your body has to work harder to stay balanced. This extra work can cause pain.
Improper Sports Bra Fit (For Women)
Women need to pay special attention to their sports bras. If your sports bra is too big, it won’t give you enough support. Your upper back muscles have to work harder to hold everything in place.
A sports bra that’s too small is just as bad. It restricts your movement and can dig into your skin. Signs of a wrong fit include a band that rides up your back, straps that dig into your shoulders, and general discomfort during your run.
How Running Mechanics Affect Your Upper Back?
The way you move while running directly affects your upper back. Small changes in your form can make a big difference.
The Role of Arm Swing
Your arms should swing parallel to your body, not across it. When your arms cross over your chest as you run, it creates extra rotation and stress in your upper back. Your fists should come near your hip during the backward swing.
During the forward swing, keep your elbow close to your hip. Moving your arms too much or too little both cause problems. Proper arm movement helps balance your body and takes stress off your upper back.
Breathing and Posture Connection
Poor posture limits how much your rib cage can move. When your upper back is rounded and stiff, your lungs can’t expand fully. This means you can’t breathe as deeply or efficiently.
Better posture gives you better lung capacity. When you stand tall with your shoulders back, your chest opens up. This lets you take deeper breaths, which gives you more oxygen and makes running easier.
Solutions to Prevent and Relieve Upper Back Pain
Now that you know what causes upper back pain after running, let’s talk about how to fix it and prevent it from coming back.
Improve Your Daily Posture
Start by changing how you sit during the day. Set a timer to remind yourself to move every 30 to 60 minutes. Stand up and walk around for at least 30 seconds.
Breaking up long periods of sitting makes a huge difference. Try chest stretches by clasping your hands behind your back and squeezing your shoulder blades together. Hold for 5 to 10 seconds and repeat several times throughout the day.
Increase Thoracic Mobility
Your thoracic spine needs to move freely for pain-free running. Practice rotation exercises while sitting in a chair. Place one hand behind your head and rotate your upper body to that side. Repeat 5 to 10 times on each side.
You can also lie on your side and do the same rotation movement. Use a foam roller under your upper back and gently extend backward over it. Doing these exercises regularly is more important than doing them perfectly. Aim for 5 to 10 reps of each exercise.
Strengthen Key Muscle Groups
Focus on making your lower trapezius and rhomboid muscles stronger. These muscles hold your shoulder blades in the right position. Your upper trapezius might be too tight, so you need to address that, too.
Working with a physiotherapist can help you get a personalized program. They can show you exactly which exercises you need. Some people also benefit from kinesiology taping, which supports your muscles and reminds you to keep good posture.
When to Seek Professional Help
If your pain doesn’t get better with home treatments, it’s time to see a doctor. Don’t ignore severe pain or symptoms that keep getting worse. Medical professionals can offer treatments like PRP therapy, interventional pain management, or steroid injections if needed.
Physical therapy can teach you the right way to progress through exercises. A therapist will make sure you’re doing movements correctly and not making things worse.
Tips for Running Without Upper Back Pain
Here are practical steps to keep your upper back feeling good while you run.
Always stretch before and after each run. This prepares your muscles and helps them recover. If you’re new to running, use a “low and slow” approach. Build up your distance and speed gradually.
- Mix up your physical activities with swimming or cycling
- Wear proper running shoes that support your feet
- Choose a sports bra that fits correctly
- Listen to your body and rest when you need it
- Keep good running form from start to finish
- Use foam rollers to help your muscles recover
- Fix your desk posture throughout the day
These simple habits can prevent most cases of upper back pain after running. The key is consistency. Make these practices part of your routine.
Conclusion
Upper back pain after running affects many people, but you can manage it. Most cases happen because of poor posture and muscle imbalances, not serious injuries.
The sooner you address the problem, the better. Start with simple stretches and posture corrections. These often work well if you catch the pain early.
Don’t ignore pain that won’t go away. See a professional if home treatments aren’t helping. With the right techniques and care, you can run without pain.
Start today by checking your posture right now. Are your shoulders rounded? Is your head forward? Make one small change, and build from there. Your upper back will thank you.
Frequently Asked Questions
Can Running Actually Help With Existing Back Problems?
Yes, running can help with mechanical back pain. Aerobic exercise increases blood flow, strengthens muscles, and improves overall spine health when done with proper form.
Should I Stop Running Completely If My Upper Back Hurts?
Not always. Mild pain might need only rest for a day or two. Sharp or severe pain means you should stop and see a doctor before running again.
How Long Should I Warm Up Before Running to Avoid Back Pain?
Spend 5 to 10 minutes warming up. Include light cardio, arm circles, shoulder rolls, and gentle twists to prepare your upper back muscles.
Does My Running Surface Affect Upper Back Pain?
Yes, harder surfaces like pavement create more impact. Trails and treadmills often feel easier on your body. Mix different surfaces to reduce repetitive stress.
Will Strength Training Reduce My Risk of Running-Related Back Pain?
Absolutely. Building core and upper body strength supports better posture and running form. Focus on exercises that target your back, shoulders, and core muscles.
