Planks: Why They Cause Upper Back Pain and How to Fix Your Form

Why do planks hurt my upper back?

Planks primarily target the core musculature, but if you're experiencing upper back pain, it often indicates suboptimal form, muscular imbalances, or compensatory movement patterns that place undue stress on the trapezius, rhomboids, or other scapular stabilizers.

Understanding the Plank and Its Core Purpose

The plank is a foundational isometric exercise renowned for building core strength and stability. Its primary goal is to teach the body to maintain a rigid, neutral spinal alignment against gravity, primarily by engaging the deep abdominal muscles (transverse abdominis, rectus abdominis, obliques) and glutes. While the core is the star, the shoulders, upper back, and neck also play crucial roles in maintaining the overall structural integrity of the position. When these supporting structures are improperly engaged or compensated for, pain can arise.

Anatomy of the Upper Back in Plank Position

To understand why pain occurs, it's essential to briefly review the key muscles of the upper back and shoulder girdle involved in a plank:

• Trapezius (Upper, Middle, Lower): These large muscles span the neck, shoulders, and mid-back, controlling scapular elevation, depression, retraction, and upward rotation.
• Rhomboids (Major and Minor): Located beneath the trapezius, they primarily retract (pull together) and rotate the scapulae downward.
• Serratus Anterior: Often called the "boxer's muscle," it protracts (pulls forward) and upwardly rotates the scapulae, crucial for stabilizing the shoulder blade against the rib cage and preventing "winging."
• Levator Scapulae: Elevates and downwardly rotates the scapula, often overactive with neck tension.
• Rotator Cuff Muscles: Deep shoulder muscles that stabilize the humerus within the shoulder joint.

In a correct plank, these muscles work synergistically to maintain a stable, "packed" shoulder girdle, preventing the body from sinking or shrugging.

Common Biomechanical Misalignments Leading to Upper Back Pain

Upper back pain during planks almost invariably stems from deviations from optimal form, forcing the upper back muscles to compensate for lack of core stability or improper scapular mechanics.

• "Sinking" Between the Shoulder Blades (Scapular Protraction with Depression):
  • Mechanism: This is one of the most common culprits. Instead of actively pushing the floor away, the shoulder blades slump together and upward, allowing the chest to drop towards the floor. This posture overstretches and weakens the serratus anterior (which should be actively protracting the scapulae) and places excessive strain on the rhomboids and middle trapezius as they try to stabilize a compromised position.
  • Why it Hurts: These muscles become overstretched and fatigued, leading to a dull ache or sharp pain.
• Excessive Shoulder Shrugging (Scapular Elevation):
  • Mechanism: Actively shrugging the shoulders towards the ears, often due to tension or a mistaken attempt to "engage" the shoulders. This overactivates the upper trapezius and levator scapulae.
  • Why it Hurts: These muscles become hypertonic and fatigued from static contraction, leading to neck and upper shoulder pain.
• Rounded Upper Back (Thoracic Kyphosis):
  • Mechanism: Allowing the upper back to excessively round, often an attempt to avoid lumbar hyperextension if core engagement is insufficient. While it might feel like less strain on the lower back, it places the scapulae in an unfavorable position, overstretching some upper back muscles and tightening others.
  • Why it Hurts: Can strain the muscles supporting the spine in this rounded position and compromise shoulder joint mechanics.
• Neck Hyperextension ("Looking Up"):
  • Mechanism: Tilting the head back and looking straight ahead or upwards. This breaks the neutral alignment of the cervical spine.
  • Why it Hurts: Puts significant strain on the posterior neck muscles (cervical extensors) and upper trapezius, which are already working to stabilize the head.
• Insufficient Core Engagement:
  • Mechanism: If the abdominal muscles are not adequately braced, the pelvis may tilt anteriorly (buttocks stick up) or the hips may sag (lumbar hyperextension). To compensate for this instability, the body will often recruit the upper back and shoulder muscles more forcefully than intended to maintain some semblance of a straight line.
  • Why it Hurts: The upper back becomes a primary stabilizer rather than a supporting one, leading to overuse and pain.

Correcting Your Plank Form for Upper Back Relief

Addressing upper back pain in planks requires meticulous attention to form and conscious muscle activation.

• Master the "Push the Floor Away" Cue:
  • Actively press your forearms into the ground as if trying to push the floor away from you. This engages the serratus anterior, which helps to protract the scapulae and stabilize them against the rib cage, preventing your chest from sinking. You should feel your shoulder blades spread slightly apart on your back.
• Maintain Neutral Spinal Alignment:
  • Your body should form a straight line from head to heels. Avoid excessive rounding or arching of the back.
  • Pelvic Tilt: Gently tuck your tailbone under slightly (posterior pelvic tilt) to engage your glutes and flatten your lower back, preventing lumbar hyperextension.
  • Rib Cage Position: Ensure your lower ribs are not flaring out. Actively pull your ribs down towards your hips.
• Align Your Neck and Head:
  • Keep your head in line with your spine. Your gaze should be directed at the floor slightly in front of your hands, maintaining a neutral cervical spine. Avoid looking straight up or letting your head drop.
• Consciously Engage Your Core:
  • Before lifting into the plank, brace your core as if preparing for a punch. Imagine pulling your belly button towards your spine. This engagement should be maintained throughout the hold.
  • Focus on diaphragmatic breathing – breathing into your belly, not shallow chest breathing – to maintain core tension.
• Avoid Shrugging:
  • Consciously relax your upper trapezius. Imagine "depressing" your shoulders away from your ears. Your neck should feel long.
• Start with Shorter Holds and Progress:
  • It's better to hold a perfect plank for 15-20 seconds than a compromised one for 60 seconds. Focus on quality over duration.
• Incorporate Pre-Habilitation Exercises:
  • Strengthen your serratus anterior with exercises like scapular push-ups (protraction push-ups), wall slides, and band pull-aparts.
  • Improve thoracic mobility through cat-cow stretches and thoracic rotations.

When to Seek Professional Advice

While most upper back pain from planks is due to form issues and can be resolved with corrections, it's important to know when to seek a professional opinion:

• Persistent Pain: If the pain doesn't improve with form correction or rest.
• Sharp, Shooting, or Radiating Pain: Especially if it travels down an arm or into the chest.
• Numbness or Tingling: In the arms, hands, or fingers.
• Pain at Rest: If the pain is present even when you're not exercising.
• Sudden Onset of Severe Pain: Especially if it occurred during a specific movement.

A physical therapist or sports medicine doctor can assess your movement patterns, identify underlying imbalances, and provide a tailored plan for recovery and safe exercise. By understanding the biomechanics of the plank and diligently applying proper form, you can transform this core exercise into a powerful tool for strength and stability, free from upper back discomfort.