Amelia Grant

Running is a physical activity that seems to involve mostly the lower part of your body. However, many runners complain of pain located in the upper back after a run. It’s a very common problem in runners. Especially in those who aren’t supervised by a professional coach. Why does it occur and what to do?

This problem may have several causes. The most common is bad running technique, but the level of muscular strength of the runner’s back also matters. However, many people who start running, do so with existing back problems caused by sedentary work and lifestyle.  When you start running, you will feel even the smallest back problems that you may not have been aware of previously.

Why Does Your Upper Back Hurt After Running?

If your upper back hurts during and after your running activity, read the list below and think if any of it relates to you. Depending on the problem, it may be solved with simply correcting your running technique and strengthening the spinal muscles. However, if the problem is deeper, you may need physical therapy or even chronic back pain treatment.

Weak spinal muscles

Although we think our upper spine isn’t involved in running, it’s a mistake. When we run, the entire body is involved. Therefore, the entire body gets tired. This reflects in our posture which becomes slouchier, with the head leaned forward. It gives additional strain over the upper spine, and it doesn’t take long for the pain to appear. 

Wrong hand position while running

When we feel tired, this not only affects our back but our hands as well. We change their position and place them either too high or too close to the body. To cope with tired hands and get to the finish line anyway, people may weave their hands or hold them tense. This only seems to make it easier but in fact, it actually increases the strain.

Radiated pain from the lower back

The fascia (connective tissue) gets stretched and radiates into the upper spine. So the source of the pain can be located much lower than you actually feel it. Or it can be a nerve that is located close to the skin that gets irritated while you run.

Change in pH level

The well-known DOMS syndrome is often linked to a change in the body’s acidity. The more you run, the more lactic acid is produced by your body and it influences your sensations of pain. There are special gels that help balance the pH in your muscles.

Sedentary behavior

Most runners are simple people who work in an office or at home in front of the computer all day long. Such way of life leads to various spinal problems including pain when running. While we walk, we can control it, but while running it’s difficult. Therefore, the balance of strain over the spine is irregular.

As you can see, proper running technique and muscle strength are very important. One is impossible without the other so you should work on both. Strong muscles will help you keep the proper position as you run and not overwhelm your spine.