Why Do You Feel Upper Back Pain After Running?

Upper back pain is a common ailment that many runners experience at some point in their training. While running can provide numerous benefits for physical and mental health, it's important to pay attention to any discomfort or pain that may arise.

So why are you feeling pain in your upper back after going for a run? Upper back pain can be caused by a variety of factors, including poor form while running, weak back muscles, unfitting running shoes, and tightness of muscles. Upper back pain can range from mild discomfort to severe pain, and it's important to address it as soon as possible in order to prevent further injury and maintain health.

The Causes of Upper Back Pain After Going For a Run

There are several factors that can contribute to upper back pain after running. By addressing these factors and taking steps to prevent upper back pain, runners can reduce their risk of injury. Some of the most common causes include:

1. Poor form while running

Poor running form can place unnecessary strain on the upper back muscles, leading to back, shoulder blade, and neck pain and discomfort. This can be caused by slumping shoulders, a hunched back, or a lack of proper foot alignment.

2. Weak back muscles

If the muscles in your upper back are weak, they may be more susceptible to upper, lower, and middle back pain and injury during running. This can be caused by a lack of regular exercise or improper training techniques.

3. Unfit running shoes 

Wearing shoes that do not fit properly or provide adequate support can also cause upper and lower back pain. Shoes that are too small or too large can lead to a misalignment of the spine, which can cause discomfort and pain in the upper back.

4. Tightness of muscles

Tight muscles in the upper back, neck, and shoulders can lead to discomfort and pain while running. This can be caused by poor posture, stress, or a lack of regular stretching before going on a run.

How to Prevent Upper Back Pain When Running

Preventing upper back pain while running can help to ensure that you can continue to enjoy the benefits of this form of exercise without experiencing discomfort or injury. Here are some additional tips to keep in mind:

1. Practice good posture

In addition to maintaining good form while running, it's also important to pay attention to your posture throughout the day. Make sure to sit up straight and avoid slumping or hunching over while at your desk or while driving. This will help to prevent muscle imbalances and reduce the risk of upper back pain while running.

2. Stretch regularly

Regular stretching can help to reduce muscle tightness and improve flexibility, which can help to prevent upper back pain while running. Be sure to stretch your upper back, neck, and shoulders regularly to maintain good muscle health.

3. Incorporate strength training exercises 

In addition to running, it's also important to incorporate strength training exercises into your routine. Exercises that target the upper back muscles, such as rows and lat pulldowns, can help to improve muscle strength and reduce the risk of upper back pain while running.

4. Stay hydrated

Dehydration can lead to muscle cramping and discomfort, which can contribute to upper back pain while running. Make sure to drink plenty of water before, during, and after your run to stay properly hydrated.

5. Use proper running shoes 

Wearing shoes that fit properly and provide adequate support can help to prevent upper back pain while running. Choose shoes that fit your foot type and running style, and be sure to replace them when they become worn out.

Managing Upper Back After Running

If you do experience upper back pain post-running, it's important to take steps to manage it in order to prevent further injury and allow your muscles to heal. Here are some additional tips to keep in mind:

• Ice the affected area: Applying ice to the affected area can help to reduce inflammation and numb pain. Apply an ice pack wrapped in a towel to the affected area for 15-20 minutes at a time, several times a day. This can help relieve your back and shoulder pain.

• Take over-the-counter pain medication: Over-the-counter pain medication, such as ibuprofen or acetaminophen, can help to manage discomfort and reduce inflammation. Be sure to follow the recommended dosage instructions on the package.

• Use a heating pad: A heating pad can help to increase blood flow to the affected area and reduce muscle stiffness. Apply a heating pad to the affected area for 15-20 minutes at a time, several times a day.

• Use a massage gun: A massage gun can help to loosen tight muscles and improve blood flow to the affected area. Use the massage gun on the affected area for a few minutes at a time, several times a day.
  
• See a physical therapist: A physical therapist can help to develop a treatment plan to reduce upper back pain and improve overall muscle health. They may recommend exercises to strengthen the upper back muscles and improve flexibility, as well as provide manual therapy to help relieve tension and discomfort.

Treatments For Upper Back Pain at Gramercy Pain Center

At Gramercy Pain Center, we offer a range of treatments to help manage upper back pain and improve overall muscle health. Some of the treatments we offer that you can choose from include:

1) Epidural steroid injection

This procedure involves injecting a steroid medication into the epidural space in the spine to help reduce inflammation and pain. The injection is usually given in the lower back, but can also be given in the neck or upper back depending on the location of the pain.

2) Nerve block treatments

Nerve blocks involve injecting medication into a specific area of the body to block pain signals from reaching the brain. This can help to reduce the pain you are feeling and improve overall muscle function.

3) Physical therapy

Physical therapy can help strengthen the upper back muscles and improve flexibility, reducing pain and discomfort. A physical therapist may recommend exercises to target the upper back muscles and improve the range of motion, as well as provide manual therapy to help relieve tension and discomfort.

4) Trigger point injections

Trigger point injections involve injecting a medication into specific points in the body to help relieve muscle tension and reduce pain. This treatment is often used to manage upper back pain that is caused by muscle knots or trigger points.

Manage Your Upper Back Pain at Gramercy Pain Center

At Gramercy Pain Center, we take a personalized approach to treatment, working with each patient to develop a plan that is tailored to their specific needs and goals. Our team is dedicated to providing compassionate care and supporting our patients every step of the way.

Don't let upper back pain hold you back from enjoying the benefits of running. Contact us today to learn more about how we can help you manage your pain and improve your overall quality of life. Our team is here to support you and help you achieve your health and wellness goals.