What Is Latissimus Dorsi Pain?
The latissimus dorsi is the largest muscle of the back. It is also referred to as lats. It is a flat muscle in a V shape. It makes the width of the back and helps in controlling the movements of the shoulders. When the latissimus dorsi muscle gets injured it causes pain in the lower back, mid-upper back, the base of the scapula, and the shoulders back. The pain may also be caused inside the arm and can radiate down to the fingers. In some cases, the pain occurs suddenly and it is felt in the surrounding areas. The pain gets aggravated by extending the arms in the front, raising the hands overhead, and throwing an object.
The latissimus dorsi may also cause difficulty in breathing, inflammation of the tendons in the middle back and lower back, and tingling sensation in the lower arms. It may also cause symptoms like fever and abdominal pain.
What Is the Action of Latissimus Dorsi Muscle?
The latissimus dorsi, along with the teres major and pectoralis major, assists in shoulder joint actions including medial rotation, extension, and adduction of the arm. It supports arm extension with the teres major and sternal head of the pectoralis major. The strongest extension and adduction happen from a partially flexed or abducted arm position. Additionally, it aids trunk movement during overhead arm fixation, such as in chin-ups or climbing, and contributes to deep inspiration and forceful respiratory actions like sneezing and coughing, according to research.
What Causes Latissimus Dorsi Pain?
The latissimus dorsi muscle works during exercise and activities that involve throwing, expansion of the chest during breathing, pushing the armrest of the chair, and pulling.
The latissimus dorsi muscle is also used during sports that require weightlifting using the upper body, performing bench press exercises, and rowing.
The most common cause of latissimus dorsi pain is performing exercise without warm-up, repetitive overuse of the muscles, and using poor technique while exercising.
Some sports and everyday activities that cause latissimus dorsi pain include baseball, tennis, swimming, chopping wood, gymnastics, shoveling snow, pull-ups, chin-ups, reaching forward, and reaching overhead.
The latissimus dorsi pain may also be caused due to poor posture or slouched posture.
Sometimes the latissimus dorsi muscle gets torn in sports persons like golfers, water skiers, rock climbers, volleyball players, track athletes, baseball pitchers, and gymnasts.
How Is Latissimus Dorsi Pain Treated Through Physiotherapy?
The physical therapist usually recommends stretching and strengthening exercises for latissimus dorsi pain.
The stretching exercises and strengthening exercises include:
Active Floor Stretch:
The instructions are:
The person should start in the kneeling position, sink their hips back and place their right forearm along the floor.
Then the person should lean their body's weight onto the right arm and stretch out their left arm by reaching out to the fingertips. This will make the side of the torso stretch.
Then the position should be held for a few seconds and the exercise should be repeated on the other side.
Exercise Ball Stretch:
The instructions are:
The person should start in the kneeling position in front of the exercise ball. The person should place their hands on the ball.
Then the person should engage their core muscles by extending their arm straight out and rolling the ball forward.
Then the person should sink deeper until they feel the stretch.
The person should hold the position for 20 to 30 seconds and the exercise should be repeated two to three times.
Wall Press:
The instructions are:
The person should stand in front of the wall and 2 feet away from the wall.
Then the person should hinge at their hips to bend forward.
Then the person should place the palms of their hands on the wall at hip height.
Then the person should hold the positive for one minute.
Foam Rolling:
The instructions are:
The person should lie on their right side on the floor with the foam roller under their last muscle and the spine should be neutral.
Then the person should keep their right leg straight and bend their left knee.
Then the person should roll back and forth with their lower back to the underarm.
The person should roll from side to side and continue the exercise for one minute.
Upward Salute:
The instructions are:
The person should stand straight on the floor and lift both their arms towards the ceiling.
Then the person should engage their core muscle and tuck in their tailbone slightly by keeping their spine neutral.
The exercises can be repeated 10 times.
Back Bow:
The instructions are:
The person should lie on a mat on the floor with the head facing down.
Then the person should extend their legs and arms away from their body so that the arms will lie in front of the body.
Then the person should use their back to raise their shoulders and extend their limbs towards the ceiling.
The person should hold the position for 10 seconds and repeat for several times.
Pelvic Lift:
The instructions are:
The person should lie flat on the floor with their back by placing the arms at the sides.
Then the person should bend their knees so that the heels will be closer to the buttocks.
Then the person should lift the pelvis towards the ceiling.
Then the person can repeat the exercise several times.
How Is Latissimus Dorsi Pain Prevented?
The latissimus dorsi pain can be prevented by making certain lifestyle changes which include:
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Using proper form during workouts and sports activities.
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Avoiding repetitive overuse of the lat muscles.
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Application of a heating pad over the lat area before starting exercises and workouts.
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Warm-ups before and after workouts.
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Performing gentle stretching exercises after warm-ups and before cooling down the body during workouts.
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Staying hydrated.
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Getting massage therapies occasionally can prevent latissimus dorsi pain.
Conclusion:
Latissimus dorsi pain is most commonly caused by injury or overuse or due to using improper form while exercising. In most cases, it can go away with simple home exercises, rest, and stretching. Physiotherapy is a valuable approach for managing latissimus dorsi pain, aiming to reduce discomfort, improve functionality, and enhance overall well-being. Through a combination of manual therapy, targeted exercises, postural correction, and patient education, physiotherapists address the underlying causes of pain and facilitate the healing process. By restoring muscle balance, improving flexibility, and promoting proper posture, individuals can experience long-term relief and prevent future episodes of latissimus dorsi pain. If you are experiencing latissimus dorsi pain, consult a qualified physiotherapist to receive a personalized treatment plan and embark on the path to recovery.
