W7R1 Done! But Upper Back pain bothering me :(

I have completed W7R1 yesterday. Two consecutive runs of 25 mins! But I am concerned about the upper back pain that started along with long runs. Hope I don't have to abandon my long runs :(

Sometime in Week 5, I started having minor pain on the upper back, especially in the centre when I touch the spine. Didn't bother me much. The pain increased a bit when I completed Week5 Run 3 (20 mins). After that I felt comfortable during the interval runs in Week 6. But after completing the 25 mins in Week 6 Run 3, the pain increased substantially. The pain is now in the upper back (at the centre near the spine), the shoulder blades and in the shoulders.

When I googled, I found that the most common issues are:

1. Not relaxing the shoulder while running, especially if you are doing it for 25 mins continuously

2. Weak core muscles - I knew this problem because of some other issues I had earlier.

After a break of 2 days, the pain continued to bother me. I decided to ignore the pain and start with Week 7, consciously making corrections for the running style - relaxed shoulders. I also decided to slow down a little further. Thankfully, I didn't have any pain while running and completed the run fairly comfortably. But the pain continues after the run, though it seems to have reduced.

1. I would like to hear from others who had similar issues with longer runs - especially weeks 7, 8 and 9. Hoping that this won't be a big issue

2. I would want to hear about the core-strengthening exercises being done by some others. Do I have to strengthen the core 'before' I continue with the runs?

Thanks for your support!

Skip

Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

5 Replies

oldestnewest
  • Now about to finish week 8... I suffered from this problem the first two-three weeks. Then I started the NHS Strength & Flex programme, as, like you, I thought it was probably a "core muscle" problem. It was... haven't had any problems since. I find doing a lot of some back-stroke swimming has also helped. :-)

  • Ooops... a lot of = some :D

  • Thanks! I will explore the Strength & flex programme - hopefully I can continue with both the programs and complete the graduation.

  • I carry a lot of tension in my shoulders, I've found some yoga exercises that help. Do you carry anything with you when you run? Like water maybe or your phone? I used to carry water but it made my shoulder hurt like hell, even though it was only a tiny bottle. If you need water (I found I didn't) then you could try one of those belts to carry it.

  • Cazvs, you are right! I am carrying a small bottle of water. I definitely need it for my runs, since it is very hot here. That could also be one of the causes - I will try and get a belt to carry the bottle. Thanks!

You may also like...