What’s Causing Your Upper Back Pain When Running?
Pain in the upper back during running often comes down to posture, muscle imbalance, or even how you breathe. Your upper back houses the thoracic spine, which supports your shoulders, ribs, and neck. It’s also where tension tends to build when we’re stressed, stiff, or overdoing it.
Most commonly, upper back pain from running long distance comes from:
- Poor posture—like slouching or rounding the shoulders forward.
- Over-tight chest and weak upper back muscles.
- Clenched fists or arms swinging too tight to the body.
- Shallow chest breathing that limits rib cage expansion.
- Looking down at your feet, which strains the upper spine.
Here’s the thing, running is a full-body movement. When one area is out of sync, everything else compensates. I once had a client training for a half marathon. She complained of a dull ache under her shoulder blades by mile 5. Turned out, her desk job had shortened her chest muscles and weakened her upper back. A few posture drills and strength sessions later? Pain gone.
You might not notice bad form right away. But after a few miles, it adds up, especially if you’re running with tension. Understanding this link between running posture upper back pain is the first step toward fixing it.
How Does Running Form Affect Your Upper Back?
Your form is like your foundation. And if the foundation is off, you’re building stress with every stride.
The most common issue? Runners tend to hunch. When you round your shoulders and lean forward from the neck, you’re making your upper back tension from running much worse. It compresses your spine and forces the surrounding muscles to work overtime just to keep you upright.
Let’s break it down:
- Shoulders should be relaxed, not bunched near your ears.
- Arms should swing gently from the shoulders, not from a tight elbow bend.
- Head stays level. Not tilted forward, which keeps your neck and traps happy.
- Spine stays tall and neutral. Not arched or hunched.
Think of your upper back like the mast on a sailboat. If it’s stiff or leaning, everything else shifts to stay balanced. That means your hips, lower back, and legs may all start compensating.
Ever try running with a heavy backpack that rides too high? That’s what poor posture feels like—dragging extra weight, even when there isn’t any. Over time, this can lead to serious discomfort or injury.
Good running form to prevent upper back pain isn’t about perfection, it’s about awareness. I recommend filming your run or checking form in a mirror. Just 20 seconds can show you what you didn’t realize: maybe your right arm swings more than the left, or you tend to crane your neck when tired.
If you want to stop the cycle of pain, improving posture is your best starting line.
When Does Upper Back Pain Typically Show Up and Why?
Upper back pain often doesn’t hit you right away. It’s sneaky.
You might feel fine the first mile. But by mile three? A dull throb. By mile six? A sharp tug between your shoulder blades. This delayed pain is common in endurance efforts, especially if you’re building mileage fast or holding stress in your upper body.
There are two key situations where upper back pain when running shows up:
- Long-distance running: Your form breaks down as fatigue sets in. This leads to overuse of the upper traps and rhomboids, which weren’t meant to carry the load.
- Speed intervals or hills: You might tighten your arms or shrug your shoulders under pressure, forcing your upper back into overdrive.
Even things like running when you’re cold can trigger stiffness in the thoracic spine. I’ve personally noticed when I skip my warm-up or wear a hydration vest too tightly, my upper back starts barking halfway into the run.
Watch out for these subtle cues:
- Are your shoulders slowly creeping toward your ears?
- Are your arms crossing too far in front of your body?
- Are you clenching your jaw or fists?
These are signs your body is tensing up and your upper back is likely paying for it. Awareness here can help you intervene before things turn painful.
For a deeper dive into how fascia and subtle nerve irritation can cause upper back pain when running, check out this detailed article: Why Your Upper Back Hurts When Running.
What Can You Do To Prevent Upper Back Pain While Running?
To fix or avoid upper back pain when running, you need to focus on posture, mobility, and strength. Here’s where you can start:
- Posture reset drills (daily):
- Wall angels
- Chin tucks
- Shoulder blade squeezes
- Strengthen weak areas:
- Rows (especially TRX or resistance bands)
- Face pulls
- Reverse flys
- Improve thoracic mobility:
- Foam rolling your upper back
- Open book rotations
- Cat-cow stretches
- Form check:
- Relax your arms and shoulders
- Keep your chin tucked, not poking forward
- Breathe deep from the belly—not shallow in the chest
A little consistency goes a long way. I had a beginner client who started with just five minutes of posture work a day. Within two weeks, her upper back soreness dropped dramatically. Even as she increased her mileage.
If you’re still asking, “How to stop upper back pain while running?” start small. Even setting posture reminders on your phone mid-run can help.
And yes, don’t forget your life outside running. Sitting at a desk for 8 hours? Slouching in a car or on the couch? All of this contributes. Balance your day, and your upper back will thank you.
Looking for a full program? Check out the Strength Training Program for Runners. It includes upper‑body moves that support running posture.
Stretching and Recovery Tips That Actually Work
\Many runners skip this step or rush through it. But if you’re dealing with tight upper back after running, taking 5–10 minutes to loosen up can change everything.
Here are some go-to stretches for relief:
- Thread-the-needle: Targets the mid-back and shoulders
- Wall chest opener: Helps counter sitting and slouching
- Puppy pose: Releases tension between the shoulder blades
- Arm-across-chest stretch: Hits rear delts and traps
Bonus tip: Use a lacrosse ball against a wall or foam roller to work out knots along the spine. Focus on trigger points—spots that feel tight or sore when pressed.
Breathe while stretching. Deep inhales help calm the nervous system and release upper back tension from running more effectively.
I used to think stretching was optional, until I hit my mid-30s. After one particularly hilly long run, my upper back locked up so badly I couldn’t turn my head the next day. Since then, I always end my run with thoracic mobility work, and I haven’t had that problem again.
Want a guided routine that targets runners? Download the 15‑minute stretching workout. Perfect for upper back recovery.
Which Runners Are Most at Risk and What Should They Do?
Let’s break it down: some runners are more prone to upper back pain than others. Knowing where you fall can help you train smarter.
- Beginners:
- Often run with tension in the neck and shoulders.
- May have poor posture from daily habits (like desk work).
- Should focus on body awareness and gentle strengthening.
- Endurance runners:
- Experience upper back pain from running long distance due to posture breakdown.
- Need regular form checks and active recovery days.
- Should build in mid-run posture resets (roll shoulders, open chest).
- Desk workers:
- Most vulnerable group.
- Hours of sitting leads to shortened pecs and weak rhomboids.
- Daily mobility work is a must—whether you run 2 miles or 20.
- Overstriders or tense runners:
- Tend to clench arms or swing too hard.
- Need to focus on rhythm and efficiency in upper body mechanics.
Here’s a simple tip: try a few strides at the end of your warm-up with exaggerated upright posture (like you’re proud and tall). Your spine “remembers” that alignment and helps you maintain it longer during your run.
If you’ve ever felt like your upper back holds all your stress while running, you’re not imagining it. The good news? A few targeted changes can bring major relief.
If you’re just starting out, their How to Start Running from Scratch guide is a great way to build form and habits safely.
How Breathing Impacts Upper Back Tension While Running
This might surprise you, but the way you breathe can directly impact your upper back.
Think about it – your ribs, spine, and upper back muscles all work together during each inhale and exhale. If you’re breathing shallowly into your chest (which most of us do under stress), your shoulders tend to rise, and your upper back starts working overtime. That tension adds up fast, especially during long or intense runs.
Here’s how poor breathing can cause issues:
- Chest breathing = shoulder elevation = upper trap overuse
- Lack of rib expansion = thoracic stiffness = poor posture
- Fast, shallow breaths = sympathetic nervous system = tension overload
Now, contrast that with belly (diaphragmatic) breathing. This type of breathing encourages the ribs to expand sideways, reducing the strain on the muscles around your upper spine and traps. It also calms your nervous system, helping you stay relaxed and efficient while you run.
A quick tip: Try this drill before your next run. Lie on your back, one hand on your chest, one on your belly. Breathe so only your belly rises. Then try that same technique while walking, then running.
Once you learn how to control your breath, your form and posture follow. You’ll feel lighter, looser, and more in control. Especially late in your run when fatigue usually creeps in.
If you’ve ever ended a run with a stiff upper back and a tight chest, your breathing might be the missing link.
Want to assess your breathing efficiency? Try the BOLT Score test in SportCoaching’s BOLT Score guide.
Real Runner Experiences With Upper Back Pain
Sometimes, the best insights come from runners who’ve lived through it. Whether you’re a new runner or chasing a marathon PR, chances are someone else has battled the same pain and found a way through.
Here are a few examples from athletes I’ve coached or spoken with over the years:
- Ellie, a beginner runner: After just 20 minutes on her first long run, she felt a stabbing pain under her right shoulder blade. We discovered she was clenching her fists and shrugging her shoulders without realizing it. A simple cue to relax her arms and check posture mid-run solved the issue in a week.
- James, training for a 10K: James sat at a desk for 9+ hours a day and tried to make up for it with weekend runs. His stiff thoracic spine made breathing shallow and painful by mile 3. With 10 minutes of foam rolling and thoracic openers added before each run, his pain disappeared within 2 weeks.
- Sara, a triathlete: She felt fine during the run but always woke up sore between her shoulder blades the next morning. Turns out her hydration vest straps were too tight, compressing her traps. Loosening them slightly and adding post-run stretches made all the difference.
The takeaway? Upper back pain when running isn’t always about injury. You don’t have to push through it. Most of the time, small changes deliver big relief.
If you’ve had a similar experience, you’re not alone and chances are, you’re closer to fixing it than you think.
Posture and Muscle Imbalance Checklist for Runners
Before you hit the road, it helps to check in on key posture and strength factors that influence your upper back. This table offers a quick reference guide to help you spot common red flags and correct them:
👉 Swipe to view full table
| Postural Issue | Why It Triggers Pain | Fixes & Exercises |
|---|---|---|
| Rounded Shoulders | Stretches thoracic muscles and limits efficient arm swing; causes fatigue and stiffness over time. | Wall angels, doorway chest stretch, foam roller pec release, posture taping for runs. |
| Forward Head Posture | Loads the neck and upper traps; causes cumulative strain during long runs. | Chin tucks, neck glides, wall retractions, sitting posture corrections. |
| Weak Rhomboids & Lower Traps | Poor scapular control causes upper trap overuse and tension between shoulder blades. | Face pulls, reverse flys, Y-T-W holds, scapular wall slides. |
| Overactive Upper Traps | Causes involuntary shoulder shrugging while running; tightens neck and spine. | Trap stretches, cue “shoulders down,” massage ball release, breathing resets mid-run. |
| Stiff Thoracic Spine | Reduces torso rotation, limits breathing expansion, increases upper back loading. | Foam roller thoracic extensions, thread-the-needle, open book stretch, rotation lunges. |
| Shallow Chest Breathing | Activates accessory breathing muscles (scalenes, traps), leading to upper body tension. | Diaphragmatic breathing drills, rib mobility work, breath pacing during runs. |
Even just one of these imbalances can contribute to your upper back soreness after running. Start by identifying your top issue and build one habit at a time – consistency beats complexity.
Conclusion: You Don’t Have to Live with Upper Back Pain
Here’s the truth: upper back pain when running isn’t just annoying, it can rob you of the joy running brings.
But it doesn’t have to be this way.
With the right awareness, better posture, and a few smart drills, you can get ahead of the pain and stay there. Remember, your upper back isn’t the problem; it’s the messenger. And now you know what it’s trying to tell you.
So next time you lace up, do a quick check: Are your shoulders down? Is your spine tall? Are you breathing freely?
