Latissimus Dorsi Pain – Symptoms, Causes, and Exercises

The latissimus dorsi, often called the lats are large back muscles, which sit across the mid and lower back and wrap slightly under the arm. It helps you pull, lift, reach, and support shoulder movement. When this muscle becomes irritated or strained, you might feel a deep ache through the side of your back, under the shoulder blade, or around the back of the shoulder. The pain may feel sharp with certain movements or tight and restricted when you try to stretch.

Common Causes of Latissimus Dorsi Pain

Overuse and Repetitive Strain

Activities that rely heavily on pulling movements can overload the lats. Gym exercises such as pull-ups, heavy pulldowns or rows, swimming, climbing, rowing, and repeated lifting at work can strain the muscle. When training load increases too quickly, the lats can fatigue or develop small, irritated spots that become painful.

Poor Posture and Ergonomics

Long periods at a desk, forward head posture and rounded shoulders place extra tension through the upper and mid back. Weakness in the lats can contribute to this along with pain and tightness in surrounding muscles. Over time this imbalance can cause pain when you lift your arm or turn your trunk.

Sudden Trauma or Injury

Quick or unexpected movements such as grabbing a heavy object, lifting with poor form, or overstretching the arm can cause a strain or small tear in the lats. Pain may appear straight away or develop over the next day or two.

Trigger Points and Muscle Imbalances

The lats can develop irritated spots known as trigger points or knots. These can cause pain into the back of the shoulder, the side of the ribs or the lower part of the shoulder blade. When nearby muscles such as the core, rotator cuff or mid back muscles are weak, the lats may work harder than they should which increases the chance of discomfort.

Other Medical Conditions Mimicking Latissimus Dorsi Pain

Not all pain in this area is caused by the lats. Upper back joint stiffness, rotator cuff irritation, shoulder bursitis or nerve compression can create symptoms that feel similar. A physiotherapist can help identify the true source of the problem.

Symptoms and Signs of Latissimus Dorsi Pain

Lat pain can vary from a mild tight feeling to sharp discomfort with certain movements. You might notice pain when reaching overhead, pulling, swimming or rolling in bed. Turning your trunk or taking a deep breath can also feel restricted.

Common symptoms include:

• Pain along the side of the back or under the shoulder blade

• Tightness or pulling under the arm

• Discomfort with overhead movement

• Pain when pulling or rotating the trunk

• Reduced range of motion

• Stiffness after long periods sitting or driving

Seek help if symptoms do not settle, if pain spreads into the arm, or if breathing becomes uncomfortable.

Diagnosing Latissimus Dorsi Pain

A physiotherapist will assess how you move, check posture, test muscle strength, and identify trigger points or referral patterns. They may also review shoulder and upper back joints to rule out other causes. This helps form a clear plan for treatment and recovery.

Effective Exercises for Latissimus Dorsi Pain Relief and Rehabilitation

Phase 1 – Gentle Stretching

These stretches help reduce tension and restore movement.

• Doorway lat stretch

• Side lying lat stretch

• Child pose with side reach

Phase 2 – Strengthening Exercises

These exercises help support the shoulder and back by improving strength in the lats and surrounding muscles.

• Wall slides

• Resistance band lat pulldowns

• Modified dead bug

Phase 3 – Functional and Eccentric Training

These movements prepare you for everyday tasks or sport.

• Eccentric lat pulldowns that focus on slow controlled lowering

• Integrative pulling movements based on your level and goals

Immediate Relief Techniques for Latissimus Dorsi Pain

• Short term relief can help settle symptoms before starting structured rehabilitation. Helpful options include:

• Heat packs for tight muscles

• Gentle stretching

• Light movement instead of complete rest

• Avoiding heavy lifting until pain settles

When to See a Physiotherapist for Latissimus Dorsi Pain

If your pain does not improve within a few days, limits daily tasks or feels sharp during movement, it is worth seeing a physiotherapist. Consult our team Body Fit Physiotherapy to confirm the cause and guide you through treatment that supports safe recovery.

Prevention Strategies for Latissimus Dorsi Pain

Simple habits can reduce the risk of future pain.

Suggestions include:

• Adjusting desk or workstation height

• Regular posture breaks

• Balanced strength training for back, shoulder and core muscles

• Gradual increases in training load

• Warm up before repetitive sport or gym activities

• Avoid long periods in one position