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Slouching during breakfast, then hunched over the kitchen sink to wash dishes, slouching while driving a car, and then slouching while sitting at work or at a school desk. Don’t forget about slouching while texting, watching TV or using the computer. The list of slouching possibilities is endless! Runners experience many of the same aches and pains as their sedentary counter parts. Upper back and neck pain is a common occurrence. The most typical cause is almost always poor posture.
How to Avoid Upper Back Pain When Running Our spines are designed to move many directions including both forward and backward. Over time, this constant flexed position causes excessive strain on the posterior muscles of the spine. It begins to overload the vertebral discs and ligaments which can also lead to pain and injury. As runners pound out mile over mile, this creates even more pain and dysfunction.
Runners often experience increased neck and upper back pain when running a longer distance and particularly, when running on a harder surface. Symptoms typically begin as an achy feeling in your neck, shoulder or upper back. This achiness can quickly become a sharp and piercing pain. This may cause you to lose focus and running form. As simple as it sounds, first work on your posture!
Be very critical of your running posture. Don’t allow your head to jut out too far from your body. Even small changes in posture can have big benefits. Initially, it may be difficult because the posterior back muscles, which are responsible for maintaining an upright posture, are weak.
Stretches A foam roller is the best option; it provides additional support, make sure to keep your knees bent and your head supported. Runners often experience increased neck and upper back pain when running a longer distance and particularly, persistence is crucial if you want to eliminate pain permanently and decrease your risk of future or further injury and pain. If you’re standing to visit for a while or rest, even small changes in posture can have big benefits. I have had luck using Kinesio Tape, leave a Reply Click here to cancel reply. Many of the techniques are easy to apply by nearly anyone, cSCS is a physical therapist who specializes in managing orthopedic conditions and strength and conditioning.
Correcting your posture initially may actually cause some pain as the muscles will be utilized in a way that they aren’t used to. Persistence is crucial if you want to eliminate pain permanently and decrease your risk of future or further injury and pain. Sitting Sitting is not only a major risk factor for low back pain, but it is also a major risk factor for neck, upper back and shoulder pain because most of us tend to sit in a slouched posture. Limit the amount of sitting that you spend at one time. Move from your sitting position every hour, and ideally, walk. If you aren’t able to walk, then try to shift your position at least once every twenty minutes in order to regain a more erect posture. Frequent position changes can help you to avoid prolonged static postures that cause excessive strain on tissues and muscles resulting in pain.
Whenever possible, make sure that your knees stay below your hip level and that you are able to maintain your natural lumbar curve. Limit the amount of time that you are wearing the pack. Take it off unless you are actually walking or running. If you’re standing to visit for a while or rest, then take it off. Use larger shoulder straps and a waist strap. Properly fitting straps can help distribute the load more evenly. Only carry what you have to.
Many times, we carry more items than we really need to. Carry only what you need, and be efficient in the way you pack items. If you are participating in a long distance event, rely on your team to carry items for you. Stretches A foam roller is the best option, but you could substitute one by tightly rolling up a beach towel or by rolling a beach towel over a water noodle. Make sure to keep your knees bent and your head supported. This is partially due to the nervous system. The nervous system often works like a dimmer switch for lights.
It can cause certain muscle groups to become over active while dimming the involvement of other groups. The trapezius muscle is an important postural muscle. The more you slouch and hold a forward head and rounded shoulders posture, the more signals the nervous system will send to the upper portion of the trapezius. Work to improve your posture by keeping your shoulder blades back and downward while engaging your lower trapezius. When this occurs, the nervous system will automatically send increased signals to the lower trapezius in order to help the muscle hold the posture. Meantime, the signal to the upper portion is reduced.