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Upper Back Sore After Running? (7 Reasons + Tips To Avoid It)
Is your back killing you? Research says 14% of runners have a bad back. If you’re one of them then don’t worry. Because in this guide, I’ll share the 7 reasons for upper back sore after running, and tips to avoid them.
The symptoms for upper back sore after running can be a curvy spine, squeezed nerves or it might be due to an accident. It can also be due to odd working, and no breaks!
All runners face back pain at some point in life. It might be due to a curved spine, squeezed-up nerves, or pressed-up discs. It can also be due to odd work, or probably because you had an accident at some point in life.
So, whether you’re a seasoned runner or just starting, if you’ve ever experienced upper back soreness after your mileage, then this blog is for you. I know that a bad back is not something to live with. So let’s get down to the seven reasons for upper back sore after running, and see where it takes us.
7 Reasons For Upper Back Sore After Running
Some of the most crucial factors that contributes to the soreness of the upper back during running are mentioned below in detail:
1. Slouching And Weak Muscles
After you get off a jog, you might have an upper back sore after running, the reason being weak muscles and slouching. Sitting too long and slouching can make your upper body muscles weak. It also includes the latissimus dorsi (lats) and lower trapezius muscles (traps).
When these muscles get weak, they can make you feel uncomfortable and affect your spine’s health, increasing the upper back pain when running. If you ever wondered why my upper back hurts when I run or jump, this might be it.
Related Article: “Is Running Bad For Scoliosis (Expert’s Insight)”
Studies show that people who find it hard to do simple upper body exercises like pull-ups might have weak muscles from poor posture, putting their muscle work at great risk.
Related Article: “Can Running Increase Height? (7 Useful Ways To Achieve It)“
To fix this problem, you need to do exercises that help the muscles in your upper body. It includes the latissimus dorsi and trapezius, so you can stand up straight, and are less likely to have back pain when you’re active.
It’s also important to see a chiropractor to ensure your spine is aligned right. Because if your spine yanks up a bunch of notches, it’s got to be a really bad back. You might want to keep the doctor and a physiotherapist on speed dial!
2. Lots Of Work, Same Moves
Have you been gazing at the screen a lot? A University Hill research suggests that desk work can shorten your chest muscles, and cause a strain in the upper back muscles. So much so that 65% of employees today have musculoskeletal (MSK) issues. Stay tuned for why my mid back hurt running.
I know it sounds ridiculously high, but when you don’t take enough breaks, you’ll feel pain in the neck, back, shoulder blades, and your overworked wrists. It isn’t as common as lower back pain but can still be a problem.
According to Cleveland Clinic, upper back pain can occur between the base of the neck and the bottom of the rib cage. I know I’ve had my share of drawbacks while working for the overtime dime, it was not worth it!
If that doesn’t work, and you’ve been experiencing upper back pain for over a week or come with other feelings like tingling, numbness, or really bad muscle spasms, it’s time for a medical check-up.
Related Article: “Will Running Lose Or Build Muscle? (11 Ways To Prevent It!)”
3. Accidents Lead To Injuries
If you have a history of accidents or car crashes that lead to severe injuries, you have a bad back. What’s to blame? Well, when you’re in a car crash, the sudden stop can hurt your back. Your body remains in motion until an object stops it, like an airbag or seatbelt.
This can fracture, or sprain parts of your spine, neck, or back. Even small crashes can hurt your mobility.
Your spine has many bones, nerves, and muscles. The lower back is often hurt the most because it moves a lot. Neck and upper back injuries can also happen, which can affect your breathing or cause long-lasting pain.
Accidents are a common mishap for runners, especially the ones that are new on the run. So much so that they contribute to 17.8 injuries per 1000 hours of running, according to a study.
Whereas, seasonal runners have a lower risk, with approximately 7.7 injuries per 1000 hours of running. That’s an alarming figure, only if you don’t see a doctor. Stay tuned to avoid upper back pain when breathing after running.
It is highly recommended to see a doctor even if you feel okay as some injuries don’t show up right away. Without good treatment, back injuries can cause nerve problems. And long-term pain can make it hard to do your chores, increasing the chance of upper back soreness after running.
4. Discs Pressing
When a disc in your spine breaks down, it becomes a herniated disc. This may occur not just in your lower back but also in the upper back. These discs act like support cushions amidst the bones of the spine.
When they break down, they can’t cushion the bones anymore, so they press on the nerves. This can make your upper back hurt, and put you in an awkward position while you are on a run. Injuries, like car accidents, or by wear and tear over time. can cause herniated discs.
If you have a herniated disc, you might feel pain, numbness, or weakness in your upper back or arms. But don’t worry because physical therapy, anti-inflammatory medication, and even epidural steroids can ease up and bring pain relief.
5. Squeezed Nerves
When a nerve in your upper back gets squeezed or compressed, it can cause a sore upper back after running. It can make your movement stiff, and cause hindrance while turning or bending.
This squeezing can happen due to different reasons. The most common include bone spurs, herniated discs, or even just holding one position for too long.
These compressed nerves send messages to your brain, making you feel pain, numbness, or weakness in your upper back, shoulders, arms, or hands.
Also, if you’re doing too much laundry, bending to feed pets, shoveling snow, strenuous exercise, or heavy lifting, you might get a herniated disc. These discs can cause upper back symptoms through factors like age, height, and joint tightness.
Treatment includes rest, medication, alternative exercises, traction, epidural steroids, and sometimes laminectomies can also promote low-impact activities for healing and overall spine health.
Sometimes, the pain can be relieved by resting or changing positions but if the pain persists, it’s about time you get a medical check-up.
6. Curvy Spine Hurts
Curvy spines can bring up bad back pain. This can happen due to your posture or scoliosis.
Scoliosis is the medical term used for when the spine bends sideways. The sideways bend in scoliosis can squeeze the vertebrae, stretch nerves, and joints, or change how you stand, which can make you feel uncomfortable.
Adults often feel more pain from scoliosis because of spine wear and tear. How to deal with it? Use medicine, wear a back brace like FEATOL Back Brace, physical therapist, or even surgery if it doesn’t look too good. But that’s a rare case, and you’ve just been on a run, so don’t worry but do see the doc as soon as you can.
Related Article: “8 Best Knee Braces For Runners (Handpicked By Experts)”
7. Bones Wearing Down Overtime
When bones in the upper back wear down over time, they can cause pain that is hard to forget. This may happen due to various reasons. Some of them include muscle weakness, overuse, or injuries like herniated discs.
A lot of runners suffer from osteoarthritis, a condition where cartilage between bones wears down as a person ages, and is a common cause of upper back pain. Stay tuned for how to relieve upper back pain from running.
Also, if you have arthritis or are living with scoliosis in your teenage years, this can worsen your back pain.
To cope with it, you need to sit straight, have regular breaks, and do foam roller exercises. Treatment is based on the diagnosis and can involve therapy, medication, and in severe cases, surgery.
9 Tips To Avoid Upper Back Soreness After Running
Can I run with upper back pain? No, you can’t but don’t worry. Here are 9 tips to avoid upper back soreness so you can get back on the run:
1. Exercise More
Doing exercise often can make your back feel better by reducing swelling and tightness in your muscles. Foam rolling is a great technique to relieve the upper back. OPTO PRO-ROLLER Standard Density Foam Roller is the best go-to option.
Related Article: “13 Astonishing Benefits Of Running 3 Times A Week”
2. Keep A Healthy Weight
Extra weight, especially around your middle, can put more strain on your back. Go for a healthy jog, take on aerobic exercise, or do yoga if you’re into new things. Whatever you do, try to shake up those extra pounds.
Related Article: “Does Running Burn Belly Fat And Love Handles? (5 Easy Tips)”
3. Quit Smoking
Smoking kills, and so does a bad back. A packet can cut off your blood flow to the discs of your spine, so kick the habit, while you can.
Related Article: “9 Functional Ways To Start Running After Quitting Smoking”
4. Sleep Right
You need to have a good night’s sleep to avoid a bad pack, that’s for sure. I’ve had a bad back whenever I had a slim to no amount of sleep.
Make sure to consult your doctor about the most efficient way to sleep if you’re having back pain that won’t go away.
5. Watch Your Posture
Keep up a good posture, don’t even think about slouching. Ensure utilizing a chair like Winrise Office Comfy Desk Chair that can support your lower back, and stand at attention whenever you can.
6. Use The Right Desk
If you’re a desk worker, you have to make sure your PC is an arm’s length away, this will put you in the right position, and your back free from pain. Portable desks like Tribesigns Portable Desk allows you to manually adjust the height range, as per the requirement.
7. Take Breaks
Don’t just work endlessly, take a break! Do take away two minutes from your PC, every 20 minutes.
8. Lift Things Carefully
Bend your knees and squat down to lift heavy objects. Also, while you’re lifting, don’t rotate your body.
9. Wear The Right Shoes
Not just the right size but good footwear. High heels can ruin your balance and put a strain on your lower back.
They can also cause a herniated disc, which can make your running awkward and painful. So, go with low-heeled shoes like WHITIN Women’s Barefoot & Minimalist Shoes.
Conclusion
Upper back sore after running can be a real buzz kill only if you don’t do something about it. Don’t let your desk work or bad posture screw up your spine. Take a break, cool off, and see a doctor while you can!
If you are looking forward to reading more about the exercises to relieve back soreness, I would recommend you to read “Reverse Back and Shoulder Pain: Effective Home Exercises for Back and Shoulder Pain.”
Also check out our article on “11 Best Barefoot Running Shoes For Women (Runner’s Tested)” for the best suited low-heel/ minimalist shoes to avoid upper back injuries after running!
Frequently Asked Questions (FAQs)
Q1. Why does my upper back hurt after running?
The pain in your upper back can be due to various reasons. It could be a spinal misalignment, muscle pull, an old injury, or even an odd bra size that can make your back hurt. Also, there’s no need to panic because about 19% of runners have back pain. Do see a doctor as soon as you get off from your run.
Q2. Why is my upper body sore after running?
You’re probably facing DOMS (Delayed Onset Muscle Soreness), I know I did once too. This can happen because you’re trying out a new activity, say lifting a weight or exercising without warm-up which leads to pain. This could be a muscle pull. Don’t be so sure, unless you see a doctor because upper back sore after running could mean anything.
Q3. What is a red flag for upper back pain?
If you’re having a bad back or sharp pain in the upper back when running for too long, it doesn’t look good. It is big time to see a doctor or a physiotherapist, right now.
