Upper Back Pain? Your Lats Called, They Want Some Attention!

Latissimus dorsi

When most people think about a strong back, they picture that classic “V” shape – broad shoulders tapering down to a narrow waist. That’s thanks to the latissimus dorsi, or simply, the lats. But these muscles do much more than look strong. They play a key role in posture, shoulder function, and everyday movement.

What Are the Lats?

Your latissimus dorsi muscles are large, flat muscles that stretch from your lower back up to your upper arms. They attach along your spine, pelvis, and ribs, and connect to the inside of your upper arm bone (the humerus). Because they span such a large area, they act as a bridge between your upper and lower body helping transfer strength and stability between the two.

What Do the Lats Do?

Your lats help with several essential movements:

• Pulling your arm down from overhead (like when doing a pull-up)

• Bringing your arm toward your side (adduction)

• Rotating your arm inward

• Supporting your spine and pelvis during lifting or running

They’re active in so many daily activities, from swimming, climbing, and throwing, to carrying bags or lifting kids.

How to Engage Your Lats

A simple cue I often give patients is:

“Think about sliding your shoulder blades into your back pockets.”

This helps activate the lats without overusing your neck or upper traps.

How to Release Tight Lats

Tight lats can restrict shoulder motion, especially overhead, and even contribute to mid-back or rib tension. To help release them:

• Lay on your side and use a yoga block or foam roller along the side of your rib cage, just below the armpit

• Use a lacrosse ball against a wall/ground or in-between your arm and armpit for a pinpoint release

  
  

Great Stretches for the Lats

Child’s Pose with Side Reach: Walk your hands to one side and breathe into the opposite side body and in through your ribs

Bench Lat Stretch: Rest your elbows on a surface, palms up, and sink your chest down.

Seated Overhead Reach: Sit tall, reach up, and feel that sweet stretch through your sides — your lats will thank you for the extra space to move!

Great Exercises for the Lats

Dumbbell Lat Pullover: Lie on your back on a bench (or the floor), holding one dumbbell above your chest. Slowly lower it behind your head, then bring it back up in a controlled motion.

 👉 This exercise stretches and strengthens your lats while also engaging your core and chest, a great move for improving shoulder mobility and posture.

Bent Over Row: With a slight bend in your knees and a hinge at your hips, pull a weight (or even a filled water bottle) toward your ribs.

👉 This exercise strengthens your lats, rhomboids, and rear delts, great for posture and everyday pulling movements.

Superman Hold: Lie face down on the floor with arms extended, then lift your arms, chest, and legs slightly off the ground.

 👉 This bodyweight move engages the lats, lower back, and glutes, helping improve spinal stability and endurance.

Common Lat Issues

• Tightness: Can limit shoulder flexion and create tension through the mid-back or low back.

• Over-activation: When the lats take over for smaller stabilizing muscles, it can lead to rounded shoulders or limited overhead mobility.

• Weakness or imbalance: Can affect shoulder stability, posture, and even breathing mechanics.

If you struggle with overhead movements, persistent mid-back tension, or uneven pulling strength, your lats might be part of the story.

Top Takeaways

The lats are powerful, versatile, and deeply connected to how we move through daily life. Learning how to both strengthen and release them can improve posture, enhance shoulder health, and reduce tension through the back and ribs.

If you’re noticing asymmetry, tightness, or difficulty activating certain movements, a

chiropractic assessment can help uncover how your lats are influencing your movement and how to restore better balance and function.