What Should You Do if You Have Upper Back Pain When Running?

upper back pain when running

Running is one of the best ways to stay in shape and reduce your risk of certain illnesses. Studies show that regular running could even reduce your overall risk of death.

Despite the benefits, nobody runs without experiencing some form of pain. If you ever lace up your shoes for a run and find that your upper back is the source of your pain, you’re probably wondering if you can still run.

Fear not; in this blog post, we’ll explore the common causes of upper back pain when running. Here’s what you need to know. Keep reading.

Common Causes of Upper Back Pain When Running

Before delving into solutions, it’s essential to understand the root causes of upper back pain during your runs. Several factors may contribute to this discomfort:

Poor Posture

Maintaining good posture while running is crucial. Slumping or leaning forward can strain the upper back. It can lead to tension, causing discomfort while running.

Muscle Imbalances

Assess your muscles and look for imbalances. Muscle imbalances can cause undue stress in your upper back. Weak or tight muscles in the shoulders and upper back can lead to pain and discomfort.

Inadequate Warm-Up

One common cause of upper back pain while running is inadequate warm-up. A proper warm-up is essential to prepare your body for physical activity. Neglecting this step can lead to muscle tension and pain.

Improper Breathing

Your breathing technique can play a significant role in upper back pain. When you are running, it is essential to take deep and controlled breaths to provide enough oxygen to your muscles. Shallow breathing can cause tension in your upper back and lead to pain.

What Can You Do About It?

Now that we’ve identified some common causes, let’s explore effective strategies to alleviate and prevent upper back pain when running.

Evaluate Your Posture

Pay close attention to your posture while running. Maintain an upright stance with your shoulders relaxed and your chest open. Avoid leaning forward or hunching over.

Strengthen and Stretch

Incorporate strength and flexibility exercises for your upper back and shoulders into your training routine. Strengthening exercises, such as rows and pull-ups, can help improve the strength and stability of your back muscles. Stretching exercises, like chest and shoulder stretches, can help alleviate tension in the muscles.

Proper Warm-Up

Always include a thorough warm-up before your runs. Dynamic stretches and light jogging can help prepare your muscles for the workout ahead. Warmups can also improve blood flow to the area, providing adequate oxygen and nutrients to the muscles.

Seek Professional Help

Upper back pain while running can be a sign of an underlying condition or an injured back. Consult with a doctor or a physical therapist to diagnose the root cause of the pain and receive proper treatment.

Visit the Advanced Pain Institute of Texas for a proper assessment. They can provide targeted guidance and treatment.

Key Factors in Preventing Upper Back Pain

It is important to listen to your body and take necessary precautions to prevent upper back pain when running. Make sure to warm up properly and maintain good posture while running to avoid back injuries. If the pain persists, consult a doctor or physical therapist.

Don’t let back pain hinder your running; take action and seek help today! Keep yourself healthy and running strong.

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