Exercises for Latissimus Dorsi Pain Relief
The latissimus dorsi, or “lats,” are some of the largest muscles in your body. Stretching from your lower spine to your upper arms, these muscles are integral to movements like pulling, lifting, and even stabilizing your posture. However, tightness, overuse, or strain in this area can lead to lat muscle pain, which can manifest as discomfort along your back, side, or even into your shoulders.
So how do you relieve latissimus dorsi muscle pain effectively and maintain relief long-term? The solution lies in addressing the problem with a structured, science-based approach like the Functional Mobility Formula. By following the steps—Recognize, Reduce, Restore, and Reinforce—you can ease pain, improve mobility, and prevent future lat muscle strain. Let’s break it down.
If you prefer videos, watch the video version below!
Why Does the Functional Mobility Formula Work?
Many approaches to muscle pain only focus on one aspect—like stretching or massage. While these methods can provide temporary relief, they fail to address the root causes of tightness or pain. The Functional Mobility Formula is a comprehensive system that not only reduces tension but also restores proper movement patterns and reinforces strength and stability.
Using this method, you’ll tackle latissimus dorsi muscle pain step-by-step, ensuring long-term results. Here’s how each step works for your lats:
Step 1: Recognize the Problem
The first step in relieving lat muscle pain is identifying the source of the discomfort. Often, pain stems from poor posture, repetitive movements, or overuse during activities like pull-ups, swimming, or heavy lifting. Common symptoms of lat muscle strain include:
Pain or tension along the side of your back, under your armpits, or near your ribs.
Discomfort during overhead movements or twisting motions.
A feeling of tightness when stretching or reaching forward.
Baseline Tests:
To confirm that your latissimus dorsi is the issue, try these simple movement tests:
Overhead Reach Test: Stand tall and raise your arms overhead. If you feel tightness or pain in your lats, this test confirms they need attention.
Wall Test: Sit or stand with your back against a wall and attempt to touch your hands to the wall overhead. Difficulty or discomfort in this movement is a sign of tight lats.
Recognizing these signs will guide the exercises and stretches you’ll use in the next steps.
Step 2: Reduce Tension
The next step is to reduce tightness in the latissimus dorsi using targeted stretching techniques. This helps alleviate pain and prepares your body for restoring proper range of motion.
Lat Stretch with a Doorframe or Squat Rack: Watch here
Stand next to a sturdy doorframe or squat rack. Hold onto the edge with one hand.
Step back and squat slightly, creating tension in your lat muscle.
Push your ribcage back and protract your shoulder blade to deepen the stretch.
Rotate your torso slightly toward the anchor point to enhance the stretch.
Hold for 10-15 deep breaths, focusing on relaxing into the stretch with each exhale.
This stretch works to elongate the latissimus dorsi, alleviating tension and promoting relaxation. If both sides are tight, make sure to stretch each side equally.
Step 3: Restore Range of Motion
Once tension is reduced, the next goal is to restore proper movement in your shoulders while maintaining a stable spine. This ensures the lats regain their functional mobility without compensations that can lead to further strain.
Prone Swimmers: Watch here
Lie face-down on the floor with your hands behind your head.
Lift your elbows and hands off the ground without arching your back.
Slowly “swim” your arms forward into an overhead position, then move them behind your back as if handcuffing yourself.
Reverse the motion to return to the starting position.
Perform 5-10 repetitions, focusing on smooth and controlled movements. If prone swimmers are too difficult, you can modify by performing them from a seated or kneeling position. This exercise restores shoulder range of motion and improves the coordination of the latissimus dorsi with the rest of your body.
Step 4: Reinforce with Strength and Stability
The final step in the Functional Mobility Formula is reinforcing the changes you’ve made with strength exercises. Strengthening the latissimus dorsi in its newly restored range of motion ensures lasting relief and prevents future lat muscle pain.
Supine Overhead Reach: Watch here
Lie on your back with your knees bent and feet flat on the floor. Hold a medium-weight dumbbell with both hands.
Press the weight directly above your chest, ensuring your lower back stays flat against the floor.
Slowly lower the dumbbell overhead until you feel tension in your lats.
Return to the starting position with control.
Perform 10-15 repetitions, aiming to increase your range with each rep. This exercise strengthens the lats while maintaining proper spinal alignment, which is crucial for long-term mobility and pain prevention.
Bonus: Reassess Your Progress
After completing this routine, reassess your symptoms and range of motion. Return to the baseline tests:
Can you now raise your arms overhead with less tension or pain?
Do you notice improved flexibility or ease of movement?
If you see improvement, you’re on the right track. Consistency is key—perform this routine 3-4 times a week for lasting results.
Why This Approach Works
The Functional Mobility Formula addresses latissimus dorsi muscle pain holistically, tackling the root causes of tension and dysfunction. By systematically reducing tightness, restoring movement, and reinforcing strength, this method ensures that your lats function optimally in both daily activities and workouts.
If you’ve been struggling with lat muscle strain or chronic tightness, start incorporating these steps into your routine. By recognizing, reducing, restoring, and reinforcing, you can relieve lat muscle pain and prevent it from holding you back. Take the time to invest in your mobility, and you’ll experience not just relief, but long-term resilience.
For personalized guidance or if your symptoms persist, consider consulting a movement specialist.
