Why Does My Upper Back Hurt When Running? Causes and Treatment

Why Does My Upper Back Hurt When I Run?

It's common for runners to experience aches and pains, especially in the back, at some point. While lower back soreness is most frequently reported, pain in the upper back area can also occur. If you've noticed your upper back hurting when running, identifying the cause is key to treating it properly and preventing future discomfort.

Common Causes of Upper Back Pain When Running

There are several reasons you may be experiencing upper back pain during or after running:

• Poor posture - Hunching forward shifts weight improperly onto the upper back. Maintaining good posture while running can help reduce strain.
• Weak back muscles - The muscles supporting the thoracic spine can become fatigued, leading to soreness.
• Strenuous arm motion - The connection between the arms and upper back can cause pain with vigorous pumping.
• Heavy breasts - Women with large breasts may feel strain on the upper back from excess movement.
• Shoulder tension - Sore shoulder muscles can radiate pain into the upper back area.

Determining the Cause of Your Upper Back Pain

Pinpointing the exact reason your upper back hurts during running involves evaluating a few key factors:

• Does the pain start immediately or later into your run?
• Does your form change when the pain sets in?
• Where exactly is the pain located?
• Do you notice the soreness after running or during activity?
• Do you have pre-existing posture issues or muscle imbalances?

Your answers can help identify if the pain stems from muscular tightness, joint dysfunction, poor movement patterns, or another issue. Understanding the root cause will guide proper treatment.

Tips to Prevent Upper Back Pain When Running

Making adjustments to your running routine, training, and recovery habits can help minimize upper back discomfort:

• Focus on keeping good posture - don't hunch or slouch while running.
• Strengthen your upper back with exercises like rows and band pull aparts.
• Avoid overdoing arm swinging, especially if it causes pain.
• Consider a more supportive sports bra if large breasts contribute to soreness.
• Release tight shoulder muscles regularly with self-massage or foam rolling.
• Take frequent walk breaks on long runs to give your back muscles a rest.
• Address muscle imbalances with targeted stretching and core training.
• Consider consulting a physical therapist to correct poor movement patterns.

When to See a Doctor for Upper Back Pain

Occasional mild muscle soreness that goes away within a couple days is often nothing to worry about. However, you should make an appointment with your doctor if you experience:

• Severe or stabbing upper back pain
• Discomfort that persists for more than a week
• Pain, numbness or tingling into your arms or hands
• Upper back pain along with abdominal pain
• Weakness or difficulty moving your arms
• Pain that worsens at night or with rest

These signs may point to an underlying injury, muscle strain, arthritis, or other issue requiring medical treatment.

Treating Upper Back Pain Caused By Running

If you're currently dealing with soreness in your upper back related to running, there are some effective remedies to help ease discomfort:

Rest

Taking a break from running allows overworked muscles time to heal. Reduce mileage for a week or consider cross-training to give your back a break.

Ice

Applying ice packs to painful upper back areas can help reduce inflammation and soreness. Ice for 10-15 minutes a few times per day.

Anti-Inflammatories

OTC medications like ibuprofen can temporarily alleviate upper back pain and swelling. Use sparingly and consult your doctor first.

Heat

After the first couple days, applying heat can increase blood flow and loosen tight muscles. Try a heating pad, warm shower or heat wraps.

Massage

Massaging sore upper back muscles promotes relaxation, eases muscle tension, and improves range of motion.

Physical Therapy

Seeing a physical therapist can help identify and correct biomechanical issues contributing to recurrent upper back injuries.

Posture Correction

Practicing proper upright posture throughout the day prevents hunching and strain on the upper back while running.

Targeted Stretches

Gently stretching the upper back, chest, and shoulders improves alignment and range of motion to relieve stiffness.

Upper Back Exercises For Runners

Strengthening the muscles supporting your upper back through exercise can help prevent and alleviate running-related pain. Here are some of the best ones to include:

Band Pull Aparts

Holding an elastic resistance band taut and pulling your arms apart works the rhomboids and improves posture.

Bent Over Rows

Rowing a dumbbell while hinging at the hips targets the lats, rhomboids, and rear delts to stabilize the upper back.

Face Pulls

Pulling a rope attachment straight back with elbows high engages the upper back muscles and rotator cuff.

Shoulder Retractions

Pinching your shoulder blades together opens the chest and strengthens the mid-upper back muscles.

Thoracic Rotation

Rotating your upper back while stabilized improves mobility and flexibility in the thoracic region.

When to Seek Professional Help for Running Upper Back Pain

While home remedies and self-care can alleviate occasional soreness, chronic or worsening upper back pain warrants medical attention. See your doctor if you experience:

• Upper back pain that persists beyond 2 weeks
• Pain accompanied by neurological symptoms
• Discomfort severe enough to disrupt sleep or normal activity
• Limited range of motion and difficulty moving your arms
• Upper back pain along with fever, chills, or unexplained weight loss

Depending on the severity and cause, your physician may recommend imaging tests, prescription medication, referral to a specialist, or physical therapy. Seeking timely treatment for running-related upper back pain can promote healing and help prevent future recurrences.

Conclusion

Experiencing upper back pain when running is a common occurrence and usually easily treated at home. However, recurrent or worsening discomfort may signal an underlying issue. Paying attention to your form, strengthening your upper back muscles, and practicing proper posture can help. But if pain persists, dont hesitate to see a doctor to diagnose and properly treat the cause.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.