Lower Back Pain and Tight Lats: What’s Going On and How to Fix It

Left latissimus dorsi (lats) - Image: Essential anatomy

I regularly work with clients complaining of lower back pain or discomfort. Lower back pain is usually associated with tight glutes and weak core, but what else can it be?

Your latissimus dorsi - or “lats”. 

These big back muscles, which run from your mid-back to your armpits and attach to your upper arms, can actually play a big role in lower back discomfort.

How Tight Lats Can Cause Lower Back Pain

Your lats help with lifting, pulling, and overhead movements. When they’re tight, they can:

• Pull on your spine and pelvis, changing your posture

• Limit upper body mobility, making your lower back work harder

• Contribute to muscle imbalances, leading to tension and discomfort
  

In short, tight lats can make your lower back feel sore even if you’ve been doing nothing wrong.

Stretches to Loosen the Lats

Stretching your lats can reduce tension and improve movement:

1. Overhead Side Stretch
   Stand or kneel, reach one arm overhead and lean gently to the opposite side.
   This stretch can be done dynamically to mobilise the muscle of held for 20–30 seconds to increase its length.
   

2. Child’s Pose with Side Reach
   Start in child’s pose (can be done on the floor or against a wall with arms forward).
   Walk your hands slightly to one side, stretching the opposite lat.
   

3. Doorway Lat Stretch
   Place hands on a doorway or wall, step back slightly.
   Lean forward to feel a stretch along the sides of your back.
   Hold 20–30 seconds.
   
   

Strengthening and Mobility Exercises

Loosening tight lats is important, but strengthening supporting muscles helps prevent pain from returning:

1. Thoracic Extensions on a Foam Roller
   Place a foam roller under your upper back, hands behind your head.
   Gently arch over the roller, then return to neutral. This improves mobility in your thoracic spine.
   Repeat 8–10 times.
   
   

2. Scapular Retractions
   Sit or stand tall, squeeze shoulder blades together, hold 3–5 seconds.
   Repeat 10–15 times.
   
   

3. Lat Release with a Ball
   Use a massage or tennis ball against a wall or floor on the side of your back.
   Apply gentle pressure for 20–30 seconds, move slowly to release tight spots. you can also do this with a foam roller.
   
   

Tips for Relief and Prevention

Move frequently—avoid long periods of sitting with arms overhead or reaching forward.

Focus on posture during daily tasks.

Combine stretching, strengthening, and mindful movement for long-term relief.

Balance is Key

Tight lats aren’t just a shoulder problem—they can pull on your lower back and contribute to pain. A combination of stretching, release, and strengthening can restore balance, improve posture, and ease discomfort.

Sabrina is a movement specialist based in Worcester Park, London, helping people overcome pain, move better, and enjoy active, fulfilling lives. With expertise in sports and remedial massage, personal training, and the Emmett Technique, she works with clients to relieve pain, improve mobility, and build strength. Treatments and training sessions take place in her private home treatment and training room. If you would like to discuss your needs, book a Discovery Call.