Pain in the latissimus dorsi, commonly known as the “lats,” can be a common and disruptive complaint. This article explores the muscle’s function, common causes of pain, and guidance on managing symptoms and seeking professional medical attention.
Understanding Your Lat Muscles
The latissimus dorsi is a broad, flat, and triangular muscle that covers a significant portion of the middle and lower back. It extends from the spine and pelvis, wrapping around the side of the torso, and attaches to the upper arm bone (humerus). This extensive connection allows the lats to play a role in a wide range of upper body movements.
The latissimus dorsi pulls the arm towards the body (adduction), extends the arm backward (extension), and rotates the shoulder joint inward (internal rotation). These actions are crucial for activities such as chin-ups, rowing, swimming, and even walking with crutches. Beyond arm movement, the lats also assist in stabilizing the spine and contribute to forceful breathing, like coughing or sneezing.
Common Reasons for Lat Pain
Lat pain often stems from various factors, from sudden injuries to gradual issues.
Muscle Strain
A muscle strain occurs when muscle fibers are overstretched or torn. This can happen due to sudden, forceful movements, improper lifting techniques, or explosive actions. The pain from a lat muscle strain is sharp and sudden, often accompanied by tenderness, swelling, or bruising in the affected area.
Overuse Injuries
Repetitive activities can lead to overuse injuries in the lat muscles, where pain develops gradually and worsens with continued engagement. Sports like swimming, rowing, baseball pitching, and certain weightlifting exercises (e.g., pull-downs, rows) frequently involve the lats and can contribute to this type of injury.
Poor Posture
Prolonged poor posture, such as slouching or habitually carrying weight unevenly, can place chronic stress on the latissimus dorsi muscles. This sustained strain can cause the muscles to become fatigued, tight, and sore. Over time, poor posture can lead to a dull ache in the lower back, torso, or near the shoulder blades.
Trigger Points
Trigger points are localized, tender spots within a muscle that can cause pain both in their immediate area and in other parts of the body. In the latissimus dorsi, trigger points might cause pain in the mid-back, below the shoulder blade, or refer pain down the arm to the fourth and fifth fingers. These sensitive areas can develop due to stress, overuse, or injury.
Referred Pain
Pain felt in the lat area can originate from other structures, known as referred pain. Issues in the shoulder, neck, upper back, or even internal organs can manifest as discomfort in the lat region. If no apparent injury exists, persistent pain may indicate a referred source.
Managing Lat Pain and When to Seek Help
Addressing lat pain often begins with self-care, but knowing when to consult a medical professional is important for proper diagnosis and treatment.
Initial self-care for lat pain involves resting the affected muscle by avoiding activities that worsen the discomfort. Applying ice to the injured area for 15-20 minutes every two to three hours can help reduce inflammation and pain during the acute phase of an injury. For chronic stiffness, heat therapy can help relax muscles and promote blood flow. Gentle stretching, once acute pain subsides, and over-the-counter pain relievers like ibuprofen or acetaminophen can also provide relief.
Seek medical attention if the lat pain is severe, does not improve with self-care within a few days, or is accompanied by other concerning symptoms. These symptoms include significant swelling, bruising, difficulty moving the arm or back, or a suspected complete tear. Additionally, pain accompanied by numbness, tingling, weakness, fever, or signs of infection (like redness and warmth) warrants prompt medical consultation. A healthcare provider can diagnose the cause and recommend an appropriate treatment plan, which may include physical therapy.