It’s happened to a lot of fitness enthusiasts: You’re crushing a workout, going after new personal records, cruising through pull-ups, rows, or even swinging a racket. Suddenly, you reach a little too far or pull a little too hard and feel a sharp pain in your upper back or side. You might have just pulled your latissimus dorsi muscle—”lat” for short.
The good news? With the right care and approach, most pulled lat muscles can heal quickly. Learning how to manage this injury properly, whether with at-home care or professional rehabilitation, can not only get you back to your active lifestyle but also prevent similar injuries in the future.
Pulled lat muscle symptoms
The latissimus dorsi is one of the largest muscles in your back, running from your mid-back to the lower ribs and wrapping around the sides of your torso. Because of its size and involvement in so many movements, a strain in this muscle group can cause noticeable discomfort. Some common symptoms of a pulled lat muscle include:
- Sharp or dull pain: You may feel pain in your upper back, side, shoulder, or the back of your arm both at the time of injury and later on.
- Limited range of motion: Movements like reaching overhead, pulling, or twisting might feel restricted and painful.
- Swelling or tenderness: The affected area may appear swollen or feel sore to the touch.
- Muscle weakness: You may notice a decrease in strength while performing upper-body exercises.
- Tightness or spasms: Your muscle might feel tight, or you could experience sudden spasms.
If you’re unsure whether it’s a strained lat muscle or back muscle, or something else, listen to your body. When in doubt, consult a professional for a more objective diagnosis.
What to avoid with a strained lat muscle
If you think you’ve pulled or strained your lats, there are a few rules of thumb to follow even as you may be waiting for an appointment with a trainer or physical therapist:
- Don’t ignore pain: Pain is an indicator that something is wrong in your body. Trying to push through it can make the issue worse.
- Warm up before exercising: Skipping a proper warm-up doesn’t just increase your risk of injury—it can also slow your recovery. Always start your workouts with dynamic stretching and light movements to prepare your muscles.
- Don’t overuse the muscle: A pulled lat muscle isn’t something you can “work through.” Rest and proper care are essential for recovery.
- Don’t isolate it completely: While you should avoid overworking the injured muscle, it’s crucial not to fall into complete inactivity or keep it immobilized. A physical therapist will be able to tell you what kinds of activity or stretches you can continue doing while it heals.
Pulled lat muscle treatment
Depending on the severity of the strain and whether you have other symptoms that may also require treatment, treatment options for pulled muscles range from simple at-home remedies to professional rehabilitation.
At-home care
- Adjust your sleeping position: Try to sleep on your back with a pillow under your knees to support your spine and relieve pressure on your lats.
- Apply ice or heat: Depending on the cause of your injury and the timeline of recovery, both ice and heat therapy have helpful roles to play in reducing symptoms and helping you heal.
- Gentle stretches: Incorporate gentle stretches that don’t push into pain. A physical therapist will be able to give you specific instructions for stretches that are safe for your injury.
- Over-the-counter pain relief: Medications like ibuprofen or acetaminophen can help alleviate discomfort and reduce inflammation, but are not meant to be used daily forever.
Physical therapy
Physical therapy is the gold standard in rehabilitating muscle strains and other performance injuries, especially for athletes whose lifestyles revolve around being able to use their bodies to the full extent. A physical therapist will help you not only heal in the short term, but also develop techniques and mechanics to prevent injury in the future through treatments and education like:
- Posture improvement: Poor posture can contribute to or make lat injuries worse. Your therapist will work with you on exercises to align your spine and strengthen supporting muscles.
- Tailored recovery plans: A personalized approach ensures your treatment addresses your specific lifestyle and activity level.
- Correct workout technique: Improper form during exercises like pull-ups or rowing is a common cause of lat strains. Physical therapy can ensure proper mechanics to protect the muscle during future workouts
Sports and active lifestyle injury treatments at Panther PT
At Panther PT, we know how frustrating it can be to deal with an injury that interrupts your active lifestyle. That’s why we’re here to help you heal, prevent future injuries, and get back to doing what you love.
Our athletic trainers and physical therapists throughout Pittsburgh are available with next-day or even same-day appointments when available, so don’t hesitate to call one of our clinics now. You can also request your first appointment online.
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