Upper back pain when running

scb515

My upper back hurts something horrible not long into a run. It feels tight and painful - I actually think the back ache is far more difficult to deal with than my legs tiring out, so if I can do something about this, I can probably improve my time. I still occasionally get stitches, but I can run through them now, they're not too bad - it's the back ache that's the killer.

Does anyone have any tips? I generally do around 3 miles, up to 4 miles, and the back pain kicks in really early on - say within the first 5 to 10 minutes. My technique purely consists of one foot in front of the other, I'm not what you would call a serious runner, so it may just be that I'm doing it wrong.

I have a pair of proper running shoes which I bought from a sports shop under supervision by an actual runner, and I was fitted for a heavy duty sports bra by a specialist shop so the 'kit' so to speak is probably not to blame.

Help?

S x

kikichewie

Drop and relax your shoulders, drop your hands to 90 degrees if you are holding them up higher, and pretend you are holding a diploma in your hands. Don't clench. When you feel your shoulders creeping up, relax them again.

marmaladepixie

what part of your back hurts? I used to get really tight trapezius muscles, mainly from the way I was sitting most of the day, then when i would run, i would unconsciously keep my shoulders shrugged up which made it worse. Is it more of a tight muscle kind of pain, or pain in your spine?

ninerbuff

You have a weak upper body. Add some resistance work to the upperbody.

A.C.E. Certified Personal and Group Fitness Trainer
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scb515

Marmaladepixie, it's definitely my upper back, and it feels likes my muscles are tightening up in a way that they shouldn't.

Thanks for the tips, kikichewie. I'm going to try to be more aware of my technique on my next run. I'm planning to try running without water (will hydrate plenty before and after), so if I'm not clutching a water bottle, I guess it should help with dropping my hands to the right position.

Ninerbuff - my exercise regime consists solely of walking and running. When you say resistance work, I have no idea where to start...

Thanks all.

ninerbuff

scb515 wrote: »

Ninerbuff - my exercise regime consists solely of walking and running. When you say resistance work, I have no idea where to start...

Thanks all.

Pushups alone are a great start. If you can't do standard ones, you modify.................wall pushups first. Then as you get better increase the resistance by doing them on a bench or stair with your feet on the floor. Eventually you'll get to doing a standard pushup and you'll be amazed at how much upper body strength you can increase.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

scb515

I've never been able to do regular pushups, but I've just googled modified pushups and that looks... well, doable. Ha, I didn't even know wall pushups were a thing, but having seen a video, it looks like something even I can do. Many thanks for the advice, I'm definitely going to give modified pushups a go.

ninerbuff

scb515 wrote: »

I've never been able to do regular pushups, but I've just googled modified pushups and that looks... well, doable. Ha, I didn't even know wall pushups were a thing, but having seen a video, it looks like something even I can do. Many thanks for the advice, I'm definitely going to give modified pushups a go.

If you're consistent, it doesn't take as long as you think. Also you may be surprised at getting firmer shoulders, triceps and chest muscle (notice I said firmer and not bigger).

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Emilia777

To chime in, you might try using a foam roller. They’re fairly inexpensive and they’re my favourite thing: I massage my back and legs after running and strength training. If it doesn’t let up, maybe consider a chiropractor / massage therapist / physiotherapist. I’ve had good luck with chiro and RMTs mores than physio. I’ve had a tight upper back for years now and it got much better.

It might be that consciously relaxing your form while running will do the trick .

P.S. If you’re keen on strength work, check out Starting Strength (there’s a bobybuilding forum info thread on it if you google it) or Stronglifts - they’re two popular weight lifting programs. I do the first and love it.

scottb81

The strength work will be good for you. But mainly you need to run loose and relaxed.

Also take a look at your overall form and alignment. Google "Good Form Running" for pictures and explanations.

misskris78

I used to have this problem as well. First, make sure your sports bra fits properly. Even if it "fits" it might not be adjusted properly at the shoulder. Next, try to relax your gait. Try different positions with your arms so that you can find your true center of gravity. Push ups and pull ups won't hurt either. I agree that it won't take as long as you might think to increase upper body strength.

marmaladepixie

I do a lot of corner stretches, arms out parallel to the floor to stretch my chest out, if your chest muscles have shortened/tightened up, then your shoulders can slouch forward causing back pain. I usually notice this when i do things that require "good" form/posture. What are your non exercise daily activities like? Does your job require a lot of repetitive arm lifting or anything?

I have another standing stretch that i do where my head is tilted down, my arms are in front of me out a couple inches above lap height, cross them at the wrists, and put my palms together, pushing the hands together. If you do this correctly you will feel a stretch in the upper back. My PT said there is not a whole lot of stretches that target this area, but it helps a bit. Cat/cow pose is another gentle way to stretch your back as well.

meritage4

Never carry a water bottle in your hand for a run. Look into the variety of belts/holsters to keep your hands free and relaxed.

macgurlnet

My upper back pain ALWAYS means my bra isn't good enough. Usually means the one I'm wearing has stretched out too much to be good for running anymore.

Did you get a high-impact bra that is really meant for running? If so, then I second the recommendation to strengthen your upper body. You may also benefit from doing yoga

~Lyssa

sistrsprkl

macgurlnet wrote: »

My upper back pain ALWAYS means my bra isn't good enough. Usually means the one I'm wearing has stretched out too much to be good for running anymore.

Did you get a high-impact bra that is really meant for running? If so, then I second the recommendation to strengthen your upper body. You may also benefit from doing yoga

~Lyssa

This and I'd also suggest PT to give you some specific exercises to try and maybe see if there's something else going on. After the run, have you tried yoga tune up balls? I love them for my upper back!

scb515

You guys are brilliant. Lots to think about. I'm so glad I posted!

scb515

Well, I took on board all your tips about posture and just managed to run 5K without stopping once. I was tired as I'd run the day before and I normally need at least one rest day in between, but I made a conscious effort to keep relaxing my shoulders, didn't carry water and dropped my hands to 90 degrees. It may not my fastest time, but it was the least painful run, and did I mention, without stopping? Thanks so much for your input. I'm going to keep it up and also focus on building some upper body strength. Feel like I've turned a corner!

macgurlnet

scb515 wrote: »

Well, I took on board all your tips about posture and just managed to run 5K without stopping once. I was tired as I'd run the day before and I normally need at least one rest day in between, but I made a conscious effort to keep relaxing my shoulders, didn't carry water and dropped my hands to 90 degrees. It may not my fastest time, but it was the least painful run, and did I mention, without stopping? Thanks so much for your input. I'm going to keep it up and also focus on building some upper body strength. Feel like I've turned a corner!

Yay!!!

It sounds like improving your upper body will help I have a friend that often runs with his hands clenched and that tension can cause issues. I've made a focused effort to run with my arms/hands relaxed and it helps a lot! I can carry a water bottle (I have one that straps on to my hand so I only need to grip it to drink) and be just fine. I think with some time you will be much more comfortable when you run.

Way to go!

~Lyssa

itstimeRK

It's probably your bra. If you're over a B cup, then you should spend the $40 for a Fiona Sports Bra by Moving Comfort. Recently I went on a quest to find the best sports bra because of my back pain when I run. I've owned maybe a dozen different bras and this one is the only one that supports enough.