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The psoas muscle, also known as the iliopsoas muscle, is a powerful muscle that plays a vital role in stabilising the spine and allowing movement in the hips and lower back. It is often implicated in lower back pain and can become tight or strained due to poor posture, prolonged sitting, or excessive physical activity. To find your psoas muscle, you can try palpation, which involves reaching through or around other structures to feel the muscle. One method is to lie on your back and bend your knees to locate the iliacus and psoas major muscles. Another method is to lie on a flat surface, face down, make a fist, and find the outer edge of your hip bones, then roll your knuckles in and lift your legs to feel the muscle engage against your fist.
| Characteristics | Values |
|---|---|
| Location | Lower part of the torso, stretching from the lumbar spine to the femur bone |
| Structure | Comprised of two muscles: iliacus and psoas major |
| Function | Stabilising the spine and allowing movement in the hips and lower back |
| Identification | Palpation techniques, Thomas Test, lifting the leg, and bending the knee |
| Exercise | Boat pose engages the psoas major and iliacus |
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What You'll Learn
The psoas muscle's location in the body
The psoas muscle, also known as the iliopsoas muscle, is a deep-seated muscle located in the lower part of the torso. It is one of the largest and most powerful muscles in the human body, playing a crucial role in stabilising the spine and enabling movement in the hips and lower back. The psoas muscle is comprised of two distinct muscle groups, the iliacus muscle and the psoas major muscle, which originate from different parts of the pelvis but merge to form the iliopsoas muscle.
The iliacus muscle begins in the iliac fossa, a concave surface on the inner side of the hip bone, while the psoas major muscle originates from the lumbar vertebrae in the lower back. The psoas muscle extends down the front of the spine, connecting to the lesser trochanter of the femur bone in the hip joint. This connection allows the psoas muscle to be involved in the flexion of the hip joint.
To locate the psoas muscle, palpation can be used. This involves reaching through or around other structures to feel the muscle. When attempting to palpate the iliopsoas muscle, it is important to be cautious and avoid doing so if pregnant or experiencing any issues, dysfunction, or pain in the abdominal area. To begin, sit on the floor with your legs straight out in front of you, allowing a slight bend in the knees. Fold your body forward at the hips, relaxing your abdomen as you do so. Then, use your hands to locate the hip points, which are the bony protrusions on the front of the pelvis, known as the anterior superior iliac spine (ASIS). Curl your fingers around these hip points and let them sink about an inch towards the inside of the pelvic bowl.
To confirm that you have located the psoas muscle, lift one leg or bend your knee while keeping your heel on a table for support. If you are on the psoas muscle, you should feel it push up against your fingers. Additionally, you can try lying on a flat surface, facing down, making a fist, and locating the outer edge of your hip bones. As you roll your knuckles inwards from the hip bones and lift your legs, you will feel the muscle engage against your fist.
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How to palpate the psoas muscle
To palpate the iliopsoas muscle, it is important to first understand its location and function. The iliopsoas is a key postural muscle that is located deep in the body, and it can be challenging to visualise its position in relation to other muscles and bones. It is made up of two muscles: the iliacus and the psoas major. The iliacus is a deep hip flexor found along the inside of the ilium, while the psoas major runs along the lumbar spine, continues over the front of the hip joint, and joins the iliacus to attach to the lesser trochanter of the femur.
To palpate the iliopsoas muscle, follow these steps:
- Sit on the floor with your legs straight out in front of you.
- Relax your legs and allow them to roll outwards, with a slight bend in your knees.
- Fold forward at the hips slightly while relaxing your abdomen.
- Use your hands to locate your hip points, which are the bony protrusions on the front of your pelvis (anterior superior iliac spine or ASIS).
- Curl your fingers around these hip points towards the inside of the pelvic bowl, sinking your fingers about an inch into the tissue.
- Keep your fingers at the same depth but change their direction towards the spine.
- Lift one leg and you should feel a distinct band of tissue pushing up into your fingers. This is the psoas major muscle.
By palpating the iliopsoas muscle, you can gain a better understanding of its location and function in the body. This technique is often used by massage therapists, osteopaths, physical therapists, and chiropractors to gather information and provide treatment.
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The psoas muscle's relation to the iliopsoas muscle
The psoas muscle is a thick and powerful muscle located on the posterior abdominal wall, lateral to the vertebral column. It is a long fusiform muscle found on either side of the vertebral column and the brim of the lesser pelvis. The psoas major portion of the muscle originates from the twelfth thoracic vertebra and all five lumbar vertebrae, while the iliacus portion arises mainly from the iliac fossa of the pelvis.
The psoas muscle has a deep and superficial segment. The deeper segment originates from the first four lumbar vertebrae, while the superficial segment originates from the lateral surface of the distal thoracic vertebrae and adjacent intervertebral discs. The psoas muscle combines with the iliacus muscle to form the iliopsoas muscle, which is encircled by the dense iliac fascia. The iliopsoas muscle is a large compound muscle of the inner hip and is considered the main flexor of the hip joint.
The iliopsoas muscle is formed by the fusion of the fibres of the psoas major and iliacus muscles. The lateral fibres of the psoas major join the fibres from the iliacus as the muscle passes inferiorly towards the pelvic brim. The merged fibres then pass posterior to the inguinal ligament and anterior to the capsule of the hip joint. The iliopsoas muscle ends in a tendon that inserts onto the lesser trochanter of the femur.
The psoas muscle is essential for connecting the upper body to the lower body and for providing stability during movement. Unilateral contraction of the psoas muscle helps with lateral motions, while bilateral contraction can assist in elevating the trunk from the supine position. The psoas muscle also works in conjunction with the hip flexors to elevate the upper leg towards the body when the body is static.
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The psoas muscle's role in the body
The psoas muscle is a long, ribbon-shaped muscle that runs from the lower back to the groin, joining the upper and lower body. It is located in the lateral lumbar region between the vertebral column and the brim of the pelvis. The psoas muscle has two segments, one on each side of the body, and it helps with lateral and bilateral motions. It is connected to the nerves in the lumbar spine, which give the muscle sensation, and the femoral nerves, which give feeling to the thighs and quad muscles.
The psoas muscle is an important bridge in the centre of the body, connecting the spine to the lower body and helping to perform motions that use the abdomen and legs simultaneously. It works with other muscles to stabilise posture and move the hips and upper legs. For example, it helps to hold the lower back still when sitting down, pulls the abdomen up from a prone position, and helps to flex and move the hips when standing and lying down.
The psoas muscle is also involved in the stabilisation of the femoral head within the acetabulum of the hip during the first 15 degrees of movement. When standing upright, unilateral contraction will cause flexion of the lumbar spine, with side bending to the ipsilateral side and simultaneous contralateral rotation.
The psoas muscle can be affected by excessive periods of sitting, which can shorten the muscle, causing pain and difficulty maintaining a standing position. It can also contribute to low back pain and a loss of hip motion. A weakened psoas muscle can cause restrictions in breathing and movement of the thoracic diaphragm, as well as difficulty with activities such as walking uphill or climbing stairs.
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Stretching and strengthening the psoas muscle
The psoas muscle, or the psoas major, is a long ribbon-shaped muscle in the lower back or lumbar region and is one of the core muscles in the abdomen. It is one of the hip flexors that lifts your thigh and powers your hips and legs. It is also crucial for everyday movements like walking and climbing stairs.
Sitting for long periods can cause the psoas muscle to tighten, increasing stress on your lower back and resulting in muscle imbalances and pain. Therefore, it is important to stretch and strengthen the psoas muscle regularly to reduce or prevent pain and keep the muscle loose and limber.
To find your psoas major muscle, lie on your back with your knees bent and curl your fingers onto the inside surface of your pelvis. Lift your leg up slightly on the same side, thinking of lifting your entire foot off the floor. You should feel a muscle contract under your fingers.
- Lie on your back with your body near the edge of the mattress. Bend the leg that is closer to the middle of the bed up to your chest and wrap your arms around the lower part of that leg. Allow your other leg to dangle off the side of the bed.
- Kneel on the ground on both knees and raise your bottom off your feet.
- Start in a half-kneeling position with one knee on the floor and your other foot flat in front of you. Keep your torso upright and engage your core to stabilise your spine. Slowly shift your weight forward, leaning into the front leg until you feel a stretch in the front of the hip of the kneeling leg. Hold the stretch for 20 to 30 seconds, then switch sides and repeat.
- Stand with your feet hip-width apart. Step one foot back and bend both knees, lowering into a lunge position until you feel a stretch in the front of the hip of the back leg. Keep your torso upright and your pelvis tucked to avoid overarching your lower back. Hold the stretch for 20 to 30 seconds, then switch sides and repeat.
- Lie on one side with your legs straight and stacked on top of each other. Use your bottom arm to support your head. Bend the knee of your top leg back, bringing your heel towards your buttocks. Grab your ankle to pull your foot closer to your buttocks. While holding your foot close to your buttocks, squeeze your glute to push your hip forward, then pull your leg back further behind your body. Hold for 30 seconds, then relax and repeat 3 times on each side.
In addition to these stretches, making changes to your daily routine can also help. If you are sitting for long periods, set a timer to remind yourself to stand up and walk around every hour or so.
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Frequently asked questions
If you are on the psoas muscle, you will feel it tense and push up into your fingers when you lift your leg.
The psoas muscle, also known as the iliopsoas muscle, is a deep-seated muscle located in the lower part of the torso, stretching from the lumbar spine to the femur bone.
Lie on your back and bend your knees to find the iliacus and psoas major muscles. Curl your fingers onto the inside surface of your pelvis and slowly lift your leg.
The Thomas Test is a tool for assessing the length and flexibility of the hip flexor muscles, including the psoas muscle. It can help guide treatment decisions and improve outcomes for individuals with muscle imbalances or related conditions.
