Meet Your Muscles: The Lats (Latissimus Dorsi)

Where is it?

The latissimus dorsi—or just "lats" for short—is one of the largest muscles in your upper body. It stretches from the mid-to-lower spine and pelvis, wraps around the sides, and attaches into the upper arm bone (humerus). You have one on each side of your back, forming that wide “V” shape that gives the upper back its contour.

What does it do?

Your lats are involved in all kinds of pulling movements. They help you bring your arms down from overhead, pull something toward your chest (like lifting a heavy laundry basket or opening a stubborn fridge drawer), and even support your posture. They also assist in breathing by helping expand and compress the ribcage—especially during deep or forceful breaths.

What makes it hurt?

Tight or overworked lats can happen for a few different reasons:

• Repetitive overhead motions (think swimming, climbing, or carrying kids)

• Poor posture, especially slouching or rounding the upper back

• Sitting for long periods, which can lead to muscular imbalances

• General stress and tension, which often shows up in the upper body

When the lats are tight, you might feel it in the mid-back, along the sides of your ribs, or even in your shoulders and arms. It can sometimes contribute to that nagging “can’t stretch it out” feeling across the upper back.

How can massage help?

Massage therapy can be incredibly effective for addressing tight lats. Because these muscles are broad and layered, I often use slow, deep techniques along the side body, back, and under the arm to gently release tension. Releasing the lats can relieve mid-back discomfort, improve shoulder mobility, and even make breathing feel a little easier. .

What can I do besides massage to help it?

Here are a few simple things you can do to show your lats some love between sessions:

• Stretch them out: Try a side bend stretch or “child’s pose with a side reach.” You’ll feel the pull along your ribs and back.

• Use a foam roller or massage ball: Gently rolling along the side of your ribcage or mid-back can help reduce tension.

• Watch your posture: If you sit a lot, be mindful of how you hold your shoulders and upper back. Take stretch breaks!

• Breathe deeply: Since the lats assist with breathing, intentional deep breaths can support flexibility and relaxation.