Strength & Flex
5,189 members480 posts

Upper back pain after running

This is the first time I am posting in this forum, though I have been quite active in the Couchto5K forum. I have completed the C25K graduation - the forum has been wonderful with the support. I started on the Strength and Flex a little late, I am going into Week 3 today. I have two questions.

1. I had some upper back pain when I started running longer distances in C25k. There was a pain around the spine and the scapular bones. Someone recommended that I should take up S&F in parallel. It seems to have improved, but I still have some pain. I would like to hear about the experience of others who had similar pain.

2. I have weak buttocks and looking for any specific routines to firm up the muscles.


7 Replies

I also get pain in my upper back which is uncomfortable when running. I put it down to too much lifting a few days ago. I find that pilates type 'roll downs' stretch my spine and that helps a little. I am doing S&F in parallel with C25K and the 'hugging a tree' stance is also helpful. i feel a pilates regime would help me the most. (I used to do pilates regularly and now miss doing it.)


Thanks Beek! Well, there is some improvement in the past week, so I guess I will continue with strength and flex and hope the pain goes off.



You could also think about taking shorter strides when you run and making sure you're not hunched or bent from the waist when running.

For more running tips:


Hiya, CouchCarrot. ;-)

Try this one for problem 2: 10-minute firm butt workout

As for problem 1, S&F sorted out my upper back pain (early weeks of C25K) pretty quickly.


Hi con-brio, you are right. It is wonderful how such simple exercises can help alleviate this nagging back pain. It has been improving in the past few weeks. I will try and include some of the work-outs for my butt from the link you have given. Thanks!


Thanks all. I am getting into the Week 5 of the program. I am planning to include some additional workouts from the link above in my routine.


Strain, tight muscle, light physio


You may also like...