Lower back causing you pain? Probably the last muscle you’d think to blame is your serratus posterior inferior muscle. Known for its role in helping us breathe, this muscle can cause lower back pain when agitated. But when resources about this muscle are few and far between–what can you do to fix it? I recommend a good serratus posterior inferior stretch.
Located deep in the lower back–underneath your lats–the serratus posterior inferior muscle connects your lower back to your ribs and helps you twist your torso and exhale when you breathe. This muscle can also be a sneaky cause of lower back pain.
At Back Muscle Solutions, we believe that if you fix the muscles, you fix the pain. So, to fix this undercover back pain culprit, let’s focus on how to get a good serratus posterior inferior stretch. Today, I’ll teach you 5 of the best serratus posterior inferior stretches. I’ll also share some knowledge about the serratus posterior inferior along the way–because let’s be real–most people don’t know much about this muscle!
I’ll cover:
- Serratus Posterior Inferior Stretch: 5 Best Stretches
- Serratus Posterior Inferior Anatomy & Function
- Serratus Posterior Inferior Symptoms: What it Feels Like
- What Causes Serratus Posterior Inferior Pain?
- How to Help Serratus Posterior Inferior Pain
- Serratus Posterior Inferior Massage
- Serratus Posterior Inferior Stretch FAQs
Serratus Posterior Inferior Stretch: 5 Best Stretches
If you want to start by learning more about this muscle, I’ve got all the facts further down in the article.
But if you’re ready for a serratus posterior inferior stretch right now, start here.
Below, you’ll find instructions and images for the 5 best serratus posterior inferior stretches.
Serratus Posterior Inferior Stretch #1: Side-Lying Overhead Stretch
This serratus posterior inferior stretch requires a pillow. And you can lie down on either a yoga mat or on a bed.
Serratus Posterior Inferior Stretch How To
1) Lie down on your side with your head on a pillow.
2) Arch your back slightly.
3) Stretch your upper arm over your head.
4) Hold this stretch for 15-30 seconds.
5) Repeat for 3-5 sets.
Serratus Posterior Inferior Stretch #2: Foam Roller Stretch
For this serratus posterior inferior stretch, you’ll need a foam roller or an exercise ball.
Serratus Posterior Inferior Stretch How To
1) Kneel down on a yoga mat, and go into child’s pose–pushing your butt back and extending your arms forward onto either the foam roller or the exercise ball.
2) Now, use the exercise ball or foam roller to assist as you roll forward, allowing a nice stretch in your back.
3) Hold for 30 seconds.
4) Then, roll back to the starting position.
5) Repeat for 3-5 sets.
Serratus Posterior Inferior Stretch #3: Kneeling Twist Stretch
This serratus posterior inferior stretch takes a little balance and coordination, so if this is hard to do, you can always try some of the other stretches and work up to this one.
Serratus Posterior Inferior Stretch How To
1) Start on your knees on a yoga mat.
2) Next, lean your torso back slightly.
3) Cross your arms out in front of you, rounding your shoulder blades.
4) Next, twist your torso to the right side and hold for about 30 seconds.
5) Return to the starting position.
6) Repeat for 3-5 sets.
7) Then, switch sides.
Serratus Posterior Inferior Stretch #4: Kneeling Overhead Stretch
For this serratus posterior inferior stretch, you can use a knee pad or a yoga mat.
Serratus Posterior Inferior Stretch How To
1) Start in a kneeling position on a yoga mat.
2) Cross your arms at your chest.
3) Raise your arms up to your forehead.
4) Hold for 30 seconds.
5) Then, slowly lower your arms back down.
6) Repeat for 3-5 sets.
Serratus Posterior Inferior Stretch #5: Standing Overhead Stretch
Simple to perform, this serratus posterior inferior stretch requires using a wall or sturdy object as a prop.
Serratus Posterior Inferior Stretch How To
1) Stand next to a wall or a stable object.
2) Place the hand closest to it on the sturdy object for support.
3) Bring the opposite hand up and over your head, allowing your outer hip to push out to the side.
4) Hold for 15-30 seconds.
5) Repeat for 3-5 sets.
6) Then, switch sides.
Serratus Posterior Inferior Anatomy & Function
Now that we’ve covered the best serratus posterior inferior stretch options out there–let’s get a bit more technical.
Lower back pain can be confusing. You feel a dull ache, and honestly–you may not even know what to blame. You might just say, “My lower back is killing me.”
But at Back Muscle Solutions, we like to put the power in the hands of the people with the pain. And this starts with education around the muscles.
So, let’s address: What is the serratus posterior inferior muscle?
It may be a mouthful to say, but this is an important lower back muscle. Here’s what you need to know.
There are 3 serratus muscles:
→ Serratus Anterior: This muscle is located in the front (anterior) of your body–just underneath your armpit on the side of your upper ribs. Called “the boxer’s muscle,” the serratus anterior is used to move your shoulder blade forward–such as when you throw a punch.
To learn more about this muscle, check out our article below:
“Serratus Anterior Stretches and Exercises: How To, Pain Relief, & More”
→ Serratus Posterior Superior: Now for the 2 on your back. Starting with the superior. This muscle begins at your lower neck–close to the rhomboid muscle–and extends down to your upper ribs. Speaking of ribs, the serratus posterior superior helps with inhalation when you breathe.
→ Serratus Posterior Inferior: And talk about a bad deal. Our main muscle today literally has the word “inferior” in its name. But it’s anything but inferior. It’s a flat, fan-shaped muscle that begins at your lower spine and extends up and out to connect to your lower ribs.
Also a breathing muscle, the serratus posterior inferior is used whenever you exhale.
It works in tandem with the quadratus lumborum (QL) muscle since both connect to the lower ribs and help stabilize the ribcage during breathing. [1] [2]
It also helps you whenever you extend and rotate the spine. [2]
You can check out the image below to get a better picture of where this muscle is located.
Serratus Posterior Inferior Symptoms: What it Feels Like
So, with all those other muscles that cause low back pain, how can you know that the pain you’re feeling is actually from your serratus posterior inferior muscle–and not say….your QL or your gluteus medius?
Here are some indicators that you might be suffering from serratus posterior inferior pain specifically.
- This muscle does not cause any referred pain. What this means is that you’ll feel pain right where the muscle is located. I’ll show you how to locate it later on, but for now, just know that this means most people will feel lower back pain on either side of their back–just near the bottom of the ribcage. [1]
- Most people suffering from serratus posterior inferior pain complain of a dull ache in their lower back. [1]
- Some people will mistake what is actually serratus posterior inferior pain as kidney distress. [1]
- People with serratus posterior inferior pain will also feel tightness, pain, or restricted movement when bending or twisting, especially when twisting away from the side with the pain. [1] [2]
- Sometimes, people perceive this pain as even extending through the body to the chest. [2]
You can see the pain pattern of the serratus posterior inferior below:
What Causes Serratus Posterior Inferior Pain?
So, how’d you get here in the first place? There are a few particular activities that can cause muscle strain and pain in the serratus posterior inferior.
- Improper, heavy lifting [1]
- Twisting while lifting something heavy [1]
- Repeated motion of lifting your arms up as you work (AKA working overhead on a ladder) [2]
- Sitting with poor posture (shoulders pulled up specifically)
- Or standing for long periods of time with poor posture
- Sleeping on a mattress that is too soft with very little support [1]
- Or even uneven leg length [2]
Anything sound familiar?
I know it can be super tricky to identify which muscles might be causing you pain. So, if you suspect it might be a different lower back muscle causing you pain, check out some of our other lower back muscle guides below:
2. Iliacus
4. Psoas
5. Piriformis
How to Help Serratus Posterior Inferior Pain
There are some real, practical steps to take if you’re suffering from what you believe is pain caused by your serratus posterior inferior muscle.
Fix your office chair: If you sit in a chair at work with less-than-adequate lumbar support, this can be an easy way to add some support and cause less aggravation to your serratus inferior posterior muscle. [2]
Upgrade your mattress: Still holding out on that mattress upgrade to save a buck? Not worth it. At least not when your back starts hurting. Getting a firm mattress will help support your back and keep your spine in a neutral position, lowering the chances of serratus posterior inferior agitation. [2]
Grab an extra pillow: Who said pillows just have to be for heads? Throw a pillow between your knees, and this will benefit your back in all kinds of ways, including helping with any serratus posterior inferior pain.
Back pain doesn't have to be confusing. At Back Muscle Solutions, we use a 4-step approach to help people get unstuck from back pain. I’ll explain below.
Serratus Posterior Inferior Massage
The focus of today’s article is serratus posterior inferior stretch. That said, it’ll be helpful to jump back for a second and talk about massage.
That’s because we teach a 4-step process to healing from any type of back pain:
STEP 1: Massage
STEP 2: Stretching
STEP 3: Strengthening
STEP 4: Habit Correction
As you notice, massage comes before the serratus posterior inferior stretch.
Because the reality is, stretching a tight, short muscle is sort of like trying to stretch out a frozen bungee cord. It doesn’t work.
Once you massage a muscle, you help communicate to the muscle that it’s safe. It can relax.
And once it’s relaxed, the stretch becomes even more potent.
So, let’s talk about how to massage your serratus posterior inferior muscle.
To do this, you’ll need a massage device with the capability of reaching hard-to-get muscles.
Such as the QL Claw.
The QL Claw is a lower back massager with a trigger point designed to mimic the elbow of your massage therapist. Except you can use the Claw any time any day.
To use the QL Claw on your serratus posterior inferior muscle, you’ll first need to locate it.
How to Locate Your Serratus Posterior Inferior Muscle
1) Place both hands behind your lower back.
2) You’ll find these muscles on either side–between the last 2 thoracic and the first 2 lumbar vertebrae. An easier way to think of this is just level with your belly button on the other side.
3) Now, bring your fingers up and out to meet the bottom of your ribcage.
4) As you span your hands from your lower back to the bottom of your ribcage, you’re feeling the area where the serratus posterior inferior is located.
How to Massage Your Serratus Posterior Inferior Muscle
Now that you’ve located the serratus posterior inferior, you can begin massage.
1) Place the trigger point of the QL Claw on the serratus posterior inferior–with the ramp side of the Claw going out towards your side.
2) Lift the same-side arm up over your head.
3) Allow the trigger point of the Claw to sink into the muscle. Breathe from your belly, and relax, signaling to your serratus posterior inferior that it’s safe to calm down and release.
4) If static pressure feels productive, just hang out there and breathe for a minute or two. Feel free to work in light motion and lean further into the release to taste (as tolerated). Stay on the Claw for 2-3 minutes per side.
5) Even if you find a really tender trigger point on your serratus posterior inferior muscle, it pays off to feel around for other trigger points as there may be several all around it. [1] Normal, healthy muscle tissue is not tender - if you feel a sensitive area that is a sign you found a trigger point / tension!
By the way, the QL Claw works on more than just the serratus posterior inferior muscles.
All those other lower back muscles I mentioned earlier? The Claw can massage those, too!
To learn more about how to take control of your chronic back pain from home using the QL Claw, click below.
Serratus Posterior Inferior Stretch FAQs
What aggravates serratus posterior inferior?
The serratus posterior inferior muscle gets aggravated by improper posture, heavy lifting and twisting, and using a mattress that is too soft.
What is a serratus posterior tightness symptom?
Symptoms of a tight serratus posterior inferior include a dull aching in your lower back, and pain when bending or twisting.
How do you release a tight serratus?
To release a tight serratus posterior inferior muscle,
What is a serratus posterior inferior syndrome?
Serratus posterior inferior syndrome is just a colloquial term people use for general pain this area of the lower back.
How to loosen serratus posterior inferior?
To loosen your serratus posterior inferior,
What does a strained serratus feel like?
A strained serratus posterior inferior feels like a dull ache in the lower back.
Sources:
[1] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.
[2] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.