running makes my back tight....

I'm currently starting week 5 of the couch to 5k.  I've noticed that when I run my upper back b/w my shoulders gets really tight during my run and stays that way.   It just keeps getting tighter and tighter when I run until my husband massages the knots out.  I've been stetching my shoulders/back/arms extra before and after but its not helping much.  Is it my form? What can I do about this?

I am not a runner so take this with a grain of salt.  I have listened to my kids cross country and track couches talk to them.  When you run your shoulders should be relaxed and dropped and posture leaned forward.  In theory this will lengthen your stride and make you faster.  I imagin that it will releave the tightness in your shoulders.  Give it a try.

This happens to me too! I think it's because unintentionally clench my back when running, possibly because I have a weak core.

Hi Brandasa, both Monkeyfish77 and dms4043 have good points: check out your form and do some core exercises (pilates and yoga are good for this, or you can check out some workouts on this site for core muscles).  Running is absolutely wonderful, and I hope these tips help you do it more often!

Thats interesting. I am doing the same program, but am on week 9. With the longer runs, I notice my lower back is starting to ache, and doesn't really stop. I will have to try some of the stuff mentioned above.

brandasa, when I run I actually repeat the phrase... keep your shoulders down, keep your shoulders down.  I was having the same problem as you and realized I was tensing them up towards my ears.  Keeping them down has improved my breathing too.  Good Luck!

Hello, I believe the other members have a good point. Often times, strengthening your core muscles (abs is one of them) will help your back while you jog.

I use to be a cross country runner in high school, but I realized the heavier I got, the harder it was on my back when I actually tried jogging again. I also realized as I gave up resistance training, the weaker my core muscles got, and it also made it more difficult on my back. I'm now on a path to get back to jogging, but I want to lose 20 pounds first ;-)

Of course I recommend getting a medical professional's opinion before trying out suggestions, but if you would like a suggestion, try adding resistance training on your core muscles twice a week to start. Also, interval training is not bad when preparing for longer races (ie, walk 3 min, jog 1 min, walk 3 min, jog 1 min) and progressively increase your jogging time, progressively increase your jogging speed, decrease your walking recovery time, etc.

Best of luck to you. I hope it all works out the best for you.

Upper back tightness is very common especially for women as we tend to have heavier top halves that roll our shoulders forward.  A good upper back exercise is called a superman, lie on your stomach on the floor or an exercise ball face down.  Put your arms straight out in front of you, thumbs up and raise your arms towards the ceiling one at a time.