Medically Reviewed by Aliese Oxenham, RN
Latissimus dorsi or mid-back pain is rare.
But if you are one of the few who experience this pain and discomfort, perhaps when you wake up in the morning, we’re here to help you find a solution.
Understanding the Latissimus Dorsi
The latissimus dorsi is a large muscle that covers the majority of your back.
Shaped like a fan, it connects to your spine, ribs, pelvis, and upper arm. Also known as the lats, this muscle helps pull the body up and your arms toward your torso (WebMD, 2023).
Some sports are more likely to cause latissimus dorsi pain than others. These include volleyball, golf, pitching in baseball, gymnastics, rock climbing, and waterskiing.
Other ways you can strain your lats include:
· Sleeping in an incorrect position
· Poor posture
· Frequently shovelling (or activities with similar movements, e.g., chopping wood)
· Exercising without warming up
Major Lats injuries are rare and usually associated with shoulder trauma. However, everyday Lats pain, such as awkward sleeping positions or strains, happens frequently on its own.
The Traditional Approach: Stretching
Often, the first stop for latissimus dorsi pain relief is through stretching to improve flexibility and relieve tightness (Fletcher, 2018). Traditional stretching methods for lats include the side-reach Child's Pose and overhead doorframe reaches. These movements gently elongate the muscle along the side of the back.
Stretching an irritated muscle can cause more pain and complications without professional guidance. Always consult a healthcare professional, such as a doctor or physiotherapist, before attempting any stretches for back pain to ensure you are performing movements safely.
Seek prompt medical evaluation if your back pain is accompanied by any of the following 'red flag' symptoms:
· Severe, sharp, or rapidly worsening pain
· Sudden weakness, numbness, or tingling in your arm, hand, or chest
· Visible swelling, severe bruising, or a noticeable gap/deformity in the muscle
· Pain that prevents you from moving your shoulder or sleeping
Latissimus Dorsi Pain Alternative Treatments
Stretches aren’t the only way to tackle latissimus dorsi pain. You can use a handful of alternative treatments to lessen pain and heal your muscles from home.
The main aim of most of these is to reduce the inflammation of the area and promote healing.
1. Rest
Rest will be at the top of any pain-relief list. Immediately following an injury, rest the affected area to prevent further strain. Avoid movements that pull on the lats, but aim to stay gently mobile within a pain-free range to protect the tissue and encourage healthy blood flow (Dubois & Esculier, 2020).
2. Latissimus Dorsi Pain Caused By Sleeping Positions
Did you know latissimus dorsi pain and your sleeping position are connected?
Sleeping in an awkward or twisted position keeps your latissimus dorsi under constant strain overnight. Using supportive sleep aids, like the Groove Body Pillow to prevent twisting or the Groove Neck Pillow to maintain natural alignment, helps take the pressure off your back muscles while you sleep.
3. Hot & Cold Therapy
Applying warm or cold compresses as part of hot and cold therapy can improve comfort and manage pain symptoms.
Heat therapy (e.g., a hot water bottle) helps improve blood flow to the muscle and reduces stiffness and muscle spasms.
Cold therapy (e.g., an ice pack) provides temporary pain relief by numbing the area during acute flare-ups (Gotter, 2014).
These methods are great for soothing discomfort or minimising pain before bed.
4. Strengthening The Muscles
Strengthening exercises can help to support the latissimus dorsi and the surrounding muscles. This can reduce pain and prevent future problems.
It is recommended that you run through stretches and strength exercises with a professional. Otherwise, you may risk aggravating your pain or causing further injury.
5. Massage
Studies have found that massage therapy is an effective pain management option, as massage improves muscle blood flow (Crawford et al., 2016).
To try self-massage at home, you can use a foam roller or a massage ball to target tight areas along the muscle's length; just be careful to use gentle pressure and avoid massaging acute injuries.
6. Good Posture
Bad posture and prolonged sitting can strain the latissimus dorsi and increase muscle stiffness in the mid-back (Kett et al., 2021). Maintaining good posture, moving regularly, and investing in ergonomic office furniture can lessen these issues.
7. Epsom Salt Bath
Finally, a relaxing Epsom salt bath can help soothe back muscle discomfort.
Warm baths offer natural heat therapy, helping to relax tight muscles and promote overall stress relief after a long day.
Latissimus Dorsi Pain Relief - Final Words
Finding relief from latissimus dorsi pain is important, as tightness can lead to poor sleep and a limited range of movement.
Hopefully, this guide has inspired you to support your back muscles and prevent further strain.
Always remember: if your pain lasts more than two weeks, worsens, or becomes severe, contact your medical care provider.
Relieve latissimus dorsi pain with a memory foam pillow now.
Explore the Groove Pillow range online here.
Or understand more about back pain via our blog.
About the Reviewer
Aliese Oxenham is a Registered Nurse and experienced Lead Nurse with a background in clinical care, health communications, and medical content review. She specializes in translating complex clinical evidence into accessible, actionable guidance for consumer health and wellness. As an independent health reviewer and medical writer, Aliese curates evidence-based content across digital platforms, including her blogs Medsniff and Probiotics Tips.
References
- Cherry, H. (2021). The Benefits Of Resting And How To Unplug In A Busy World. [online] Forbes. Available at: https://www.forbes.com/sites/womensmedia/2021/01/15/the-benefits-of-resting-and-how-to-unplug-in-a-busy-world/?sh=74308de52133 [Accessed 10 Apr. 2024].
- Crawford, C., Boyd, C., Paat, C.F., Price, A., Xenakis, L., Yang, E. and Zhang, W. (2016). The Impact of Massage Therapy on Function in Pain Populations—A Systematic Review and Meta-Analysis of Randomized Controlled Trials: Part I, Patients Experiencing Pain in the General Population. Pain Medicine, [online] 17(7), pp.1353–1375. doi:https://doi.org/10.1093/pm/pnw099.
- Fletcher, J. (2018). Latissimus dorsi pain: Symptoms, causes, and exercises for relief. [online] Available at: https://www.medicalnewstoday.com/articles/321623#exercises-for-relief [Accessed 10 Apr. 2024].
- Gotter, A. (2014). Treating Pain with Heat and Cold. [online] Healthline. Available at: https://www.healthline.com/health/chronic-pain/treating-pain-with-heat-and-cold.
- WebMD Editorial Contributors, W.E. (2023). What to Know About Latissimus Dorsi Pain. [online] WebMD. Available at: https://www.webmd.com/fitness-exercise/what-to-know-latissimus-dorsi-pain
Disclaimer & Disclosure Statement
This article was independently reviewed for clinical accuracy and general medical alignment by Aliese Oxenham, RN, who received financial compensation from Groove for her time in conducting this review.
Medical Disclaimer:
The medical review of this content ensures general accuracy regarding anatomy, physiological concepts, and general wellness practices at the time of publication. This review does not constitute an endorsement of specific commercial products, nor does it establish a nurse-patient relationship with any reader.
The information provided on this website is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions regarding a medical condition, back pain, or musculoskeletal injury. Never delay seeking professional medical care because of something you have read on this site. Groove products are non-medical, ergonomic consumer sleep aids designed to support comfort and natural posture; they are not intended to diagnose, treat, cure, or prevent any medical condition.
