Discomfort or pain in the upper back while running can be a confusing experience for many athletes, who often expect issues only in the lower body. The pain typically originates in the thoracic spine, the middle section of the back, or the surrounding musculature. This section, along with the rib cage, is responsible for rotation and stability during movement. Although running is primarily a lower-body activity, the entire body contributes to efficient movement. Pain in the upper back usually stems from biomechanical factors and muscle imbalances related to how the body handles the repetitive impact of running.
How Running Mechanics Lead to Upper Back Pain
Subtle deviations in running form can place repetitive stress on the muscles and joints of the upper back. One common issue is an excessive forward lean that originates from the waist instead of the ankles. Leaning forward from the hips forces the upper back muscles, such as the erector spinae, to work harder to keep the head and torso from collapsing, leading to fatigue and strain over time.
A compromised arm swing is another mechanical contributor, particularly when the arms cross the body’s midline. This inward movement creates unnecessary rotational forces that the thoracic spine and rib cage must absorb with every stride, increasing muscle tension between the shoulder blades. Running with hunched or elevated shoulders, which often happens as a person tires, causes the upper trapezius muscles to become overly tense and shortened.
Shallow or chest-dominant breathing patterns also contribute to upper back pain by straining the accessory breathing muscles located in the neck and upper chest. When the diaphragm is underutilized, these muscles become overworked during running, leading to tension that radiates into the upper back and neck. Maintaining a relaxed, neutral spine and shoulders is important for proper form, but many runners fail to check this posture throughout a long run.
Common Muscular and Structural Sources
The vulnerability of the upper back is often rooted in underlying physical conditions separate from immediate running form errors. A primary issue is muscle imbalance, frequently stemming from prolonged periods of sitting with a slouched posture common in modern lifestyles. This posture causes the muscles in the front of the body, particularly the pectoral muscles, to become tight and shortened.
Tight pectoral muscles pull the shoulders forward, exaggerating the rounded upper back posture. This lengthens the muscles of the back, such as the rhomboids and mid-trapezius, making them weak and ineffective. This imbalance forces the back muscles to work from a disadvantaged position during a run, accelerating fatigue and leading to pain. A weak core and weak gluteal muscles compound the problem because they fail to provide the necessary stability for the pelvis and lower spine.
When the core and glutes cannot stabilize the lower body, the upper body often compensates by increasing tension and stiffness in the thoracic spine to maintain an upright position. This stiffness, known as limited T-spine mobility, prevents the thoracic spine from performing its natural rotational and extension movements. This shifts the stress to the smaller, less resilient muscles and joints in the upper back. Sometimes, the pain can also be traced to restrictions in the joints where the ribs meet the vertebrae, which can be sensitive to deep breathing or twisting motions.
Immediate Adjustments for Pain Relief
Runners can employ several adjustments during a run to mitigate upper back pain. One immediate action is to perform a mental posture check to consciously relax the shoulders and avoid shrugging them up toward the ears. The goal is to let the shoulders drop and slightly pull the shoulder blades back and down, which engages the correct stabilizing muscles and relieves tension from the upper trapezius.
Another effective technique is to focus on correcting a shallow breathing pattern by practicing diaphragmatic breathing. This involves drawing air deep into the abdomen, rather than just the chest, which utilizes the diaphragm and reduces the strain on the accessory breathing muscles in the neck and upper back. Periodically shaking out the arms and hands can also help break the cycle of stiffness and tension that builds up through the shoulders and arms.
During mid-run posture checks, ensure the head is not jutting forward, as this strains the neck and upper back muscles. Visualizing running “tall” with a slight forward lean that originates from the ankles, not the hips, helps maintain a neutral spine alignment. These adjustments provide immediate, temporary relief and prevent a painful run from worsening, though they are not long-term fixes.
Preventative Strategies: Strengthening and Mobility
Long-term prevention of upper back pain requires building resilience through targeted strengthening and mobility work. Strengthening the posterior chain is crucial, specifically the muscles that retract and stabilize the shoulder blades, such as the rhomboids and mid-to-lower trapezius. Exercises like seated rows, band pull-aparts, and reverse flyes help to directly strengthen these muscles, which are often weakened by poor posture.
These strengthening exercises promote better scapular control, ensuring the shoulder blades remain in a stable position during the repetitive arm swing of running. Incorporating exercises that challenge core stability, such as renegade rows or planks, is also important. A stronger core significantly reduces the compensatory need for the upper back to stabilize the torso. A stable trunk allows the shoulders and arms to move freely and efficiently without creating excessive tension in the upper back.
Mobility work focused on the thoracic spine is equally important for long-term health and resilience. Movements that encourage thoracic extension and rotation, like foam roller extensions or seated torso twists, can restore the natural flexibility of the mid-back. Improving this mobility allows the spine to absorb rotational forces more effectively during a run, reducing the likelihood of muscle strain and joint restrictions. Consistent inclusion of these exercises helps maintain a balanced posture, making the body less prone to the mechanical stresses of running.