Upper back pain, often referred to as thoracic pain, can manifest as discomfort anywhere between the neck and the bottom of the rib cage. While less common than lower back pain, it can be particularly noticeable and bothersome during everyday activities such as walking. Understanding its causes is key to finding relief and preventing recurrence.
Common Contributors During Walking
Poor posture is a frequent cause of upper back pain. Slouching, rounding the shoulders, or carrying the head forward places undue strain on the thoracic spine and the muscles and ligaments supporting it. This misalignment can lead to muscle fatigue and discomfort.
Muscle imbalances also contribute to upper back pain. Weakness in core muscles or the upper back muscles, combined with tightness in the chest muscles, can pull the body out of proper alignment. These imbalances alter the body’s natural movement patterns, forcing certain muscles to overcompensate and become strained with each step.
Improper walking mechanics can also exacerbate upper back strain. An incorrect stride, such as overstriding or taking very short steps, can disrupt the body’s natural shock absorption and fluid motion. Similarly, a lack of natural arm swing or an uneven gait can create rotational forces that transmit stress up to the upper back.
Inappropriate footwear plays a significant role by altering gait and posture. Shoes lacking proper arch support, cushioning, or stability can cause the feet to pronate excessively (roll inward) or supinate (roll outward). This misalignment at the foot level can create a chain reaction of stress that travels up the kinetic chain to the knees, hips, and spine, leading to pain.
Underlying Medical Considerations
Upper back pain during walking can also signal underlying medical conditions. Thoracic disc issues, such as a herniated or bulging disc, can cause pain that may be exacerbated by movement. These occur when upper back discs are damaged, potentially pressing on nerves.
Arthritis in the spine, including osteoarthritis or ankylosing spondylitis, can also lead to upper back discomfort. This involves inflammation or degeneration of the cartilage in the spinal joints, causing stiffness and pain that can worsen with activity. The wear and tear on these joints can restrict spinal movement and irritate surrounding tissues.
Spinal deformities like scoliosis, a sideways spinal curvature, can cause uneven posture and muscle strain. This imbalance can make walking challenging and painful as the body compensates. Nerve compression or irritation, causing pain, tingling, or numbness, can also be a factor, with walking potentially aggravating these symptoms.
Alleviating Pain and Preventing Recurrence
Improving walking posture is key to alleviating upper back pain. Visualize a string gently pulling the crown of your head upwards, aligning your ears over your shoulders and your shoulders back and relaxed. Engage your core muscles lightly to support your spine, and allow your arms to swing naturally to counterbalance your stride.
Incorporating targeted exercises and stretches can help strengthen supporting muscles and improve spinal mobility. Core strengthening exercises help stabilize the torso, while upper back strengthening moves, such as rows and scapular pinches, build endurance. Stretches like the cat-cow pose and chest openers can improve flexibility and reduce muscle tightness in the upper back.
Selecting appropriate footwear is also important for preventing pain. Choose shoes with adequate arch support, cushioning to absorb impact, and a stable sole. Replace worn-out shoes regularly, as supportive features degrade, and consider footwear that promotes natural foot alignment to reduce stress on the kinetic chain.
Practicing mindful walking involves body awareness. Choose level walking surfaces whenever possible, as uneven terrain can stress the back. Taking short breaks during longer walks can also help prevent muscle fatigue and allow for brief stretching.
When Professional Medical Advice is Needed
While self-care can manage many instances of upper back pain during walking, certain signs warrant professional medical evaluation. Seek advice if the pain is severe, persistent, or progressively worsening despite home remedies. Pay attention to pain accompanied by numbness, tingling, or weakness radiating into arms or legs, suggesting nerve involvement.
Other concerning symptoms include pain not improving after several weeks of self-care, or accompanied by systemic issues like unexplained fever or weight loss. Changes in bladder or bowel function with back pain warrant immediate medical attention. If pain resulted from a recent injury or trauma, a doctor’s assessment is advisable.