Victor Forge
The psoas muscle is one of the most important parts of your body, involved in almost all physical activities. It is connected to the diaphragm and plays a role in the breathing process. A healthy psoas is essential for maintaining good posture, supporting your lower back, and improving core stability. However, due to our sedentary lifestyles, the psoas can become tense and shortened, leading to issues such as lower back pain and hip discomfort. Massage therapy can be an effective way to release tension in the psoas muscle and provide relief from pain. While self-massage techniques can be beneficial, it is important to note that the psoas is a deep muscle, and finding it can be challenging. Seeking professional help from trained massage therapists may be more effective in ensuring its healthy functionality.
| Characteristics | Values |
|---|---|
| Muscle location | The psoas is a deep muscle, hidden behind a wall of abs and guts. |
| Muscle function | The psoas connects the lower body with the spine, helping you walk upright and maintain a healthy spinal position. It also supports your lower back and influences your emotional well-being. |
| Massage benefits | Psoas massage can relieve tension and tightness, improve posture and core stability, increase mobility, and reduce lower back pain, hip discomfort, and digestive problems. |
| Massage techniques | Self-massage techniques include lying on your back and gently pressing down towards your spine, or lying on your stomach in the Sphinx pose and using a massage ball. Foam rolling can also be used to indirectly release tension in the psoas muscle. |
| Massage considerations | The psoas can be a physically difficult muscle to access, and massage therapy may be uncomfortable and time-consuming. It is important to be gentle and gradual, and to pay attention to your body's response. |
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What You'll Learn
Locating the psoas muscle
To locate your psoas muscle, start by lying on your back with your knees bent. Then, slowly slide your fingers towards your midline, heading in the direction of your spine. When you try to lift your foot, you should feel a line of tissue running vertically. This is your psoas major muscle.
You can also try palpating your iliopsoas muscle, which refers to two muscles: the iliacus and the psoas major. The iliacus is the deep hip flexor found along the inside of the ilium, while the psoas major is the key core muscle that runs along your lumbar spine and joins with the iliacus to attach to the top of your femur. To palpate your iliopsoas, sit on the floor with your legs straight out in front of you and let your legs relax and roll outwards with a slight bend in your knees. Fold forward at the hips and let your abdomen relax. Bring each hand to find your hip points, which are the bony protrusions on the front of your pelvis, known as the anterior superior iliac spine (ASIS). Curl your fingers around these hip points and let them sink in about an inch.
Another way to assess the length and flexibility of your psoas muscle is through the Thomas Test, a physical examination technique commonly used by healthcare professionals. This test involves lying on your back with your legs hanging off the edge of a table. Bring one knee to your chest while keeping the other leg straight and relaxed, then observe any changes in the position of the straight leg when the knee is released.
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Foam rolling
To begin, you will need a foam roller—place it on the floor and position yourself on top of it, lying on your front. You want the roller to be positioned just below your hip bones, with the roller running perpendicular to your body. From here, you can slowly roll back and forth, controlling your movement with your arms and legs. Focus on the area just below the hip bones, as this is where the psoas attaches to the body.
Spend a few minutes gently rolling this area, taking care not to roll too far down the body and avoid the lower stomach area. You can control the pressure by shifting your body weight—the further you roll towards your head, the more pressure you will apply. Take your time and listen to your body, adjusting the pressure as needed.
This technique is a great way to self-massage the psoas and can be particularly beneficial post-workout or after long periods of sitting. It can help to improve flexibility and reduce any discomfort caused by a tight psoas.
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Post isometric relaxation
Post-isometric relaxation (PIR) is a technique used in clinical practice to treat various musculoskeletal conditions, including non-specific neck pain. It involves activating muscles and joint mechanoreceptors, such as the periaqueductal grey in the midbrain and non-opioid noradrenergic descending inhibitory pathways, to reduce movement restriction and pain.
PIR can be particularly useful for releasing a tight psoas muscle, which can result from sedentary lifestyles where individuals spend a lot of time sitting or hunched over their phones. The psoas muscle is a deep muscle that can become chronically shortened and tense, leading to issues such as lower back pain, hip discomfort, and even emotional well-being concerns.
The PIR technique involves a low-intensity contraction of the psoas muscle for a short duration, immediately followed by a stretch. When performed on a massage table, gravity can assist with muscle activation and stretching. It is important to note that the psoas muscle can be challenging to access due to its location behind the abdominal muscles, and it may be more accessible in slender individuals with a prominent lumbar curve.
To perform PIR on the psoas muscle, one can start by lying on their back with their knees bent and feet flat on the floor. Place your fingertips about an inch below the hip bone and slightly towards the center of the body. Gently press in and down towards the spine, and you may feel a tender spot, which is likely the psoas. Apply gentle pressure and hold for 30 seconds to a minute, breathing deeply.
While self-massage can be beneficial, it is important to note that the psoas massage is an uncomfortable and time-consuming process. Seeking a trained massage therapist is recommended, especially for techniques like PIR, to ensure they are carried out safely and effectively.
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Thomas Test
The Thomas Test is a physical examination test named after the Welsh orthopedic surgeon Hugh Owen Thomas (1834-1891). It is used to rule out hip flexion contracture (fixed partial flexion of the hip) and psoas syndrome (injury to the psoas muscle). The test measures hip flexor length and distinguishes tightness between one-joint and two-joint muscles. A muscle's strength and available length directly correlate with the range of motion at a joint.
- The patient starts by lying supine on the examination table, holding their knee to their chest. The clinician passes their palm beneath the patient's spine to identify lumbar lordosis.
- The "unaffected" hip is flexed until the thigh touches the abdomen to obliterate the lumbar lordosis. The pelvis should be in a neutral tilt (not tilted anteriorly or posteriorly).
- The clinician then passively ranges the affected hip into extension. Once the pelvis begins to tilt anteriorly, stop the passive range of motion, hold the affected thigh in this position, and measure the angle between the affected thigh and table to reveal the fixed flexion deformity of the hip.
The Thomas Test is considered positive if the iliopsoas muscle is shortened or a contracture is present, in which case the lower extremity on the involved side will be unable to fully extend at the hip. However, in very flexible patients, the Thomas Test may be normal despite psoas dysfunction. The test has been studied for its reliability in assessing hip range of motion, with some studies questioning its reliability and others demonstrating high intra-rater reliability. Lumbo-pelvic stabilization is considered important for precise measurement and minimizing errors when evaluating hip flexor tightness using the modified Thomas Test.
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Pso-rite tool
The Pso-Rite is a self-care mobility tool designed to help with psoas relief and deep tissue massage. The psoas complex, or hip flexors, are considered the "soul of the body", regulating the fight or flight response, supporting digestive organs, regulating breathing, and aiding in pumping blood and lymph through the body.
The Pso-Rite is designed to mimic the shape of a therapist's hand and the hardness of an elbow, allowing you to have your own in-house therapist to correct pain and dysfunction in the hip region. It is specifically designed to use one peak at a time on each psoas muscle, releasing tightness in nearly every muscle of the body. It can be used on the hamstrings, thigh, inner thigh, calf, glutes, back, triceps, biceps, and chest.
The Pso-Rite is available anytime, anywhere, and can be used during gym sessions, sports training, in the office, or at home. It is recommended to use the tool in any given position for 5 to 60 seconds, and to consult a doctor before use.
The Pso-Rite has received positive reviews from customers who have found it helpful in reducing back pain and improving overall physical performance. Some have noted its effectiveness in reaching hard-to-reach tendons and providing relief for plantar fasciitis.
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Frequently asked questions
The psoas muscle is a deep muscle that connects the lower body with the spine, helping you walk upright and maintain a healthy spinal position. It is also involved in the breathing process.
Lie on your back with your knees bent and feet flat on the floor. Place your fingertips about an inch below your hip bone and slightly towards the centre of your body. You might feel a tender spot, which is likely your psoas.
Apply gentle pressure with your fingertips and hold for 30 seconds to a minute, breathing deeply. Start with gentle pressure and short sessions, gradually increasing the pressure and duration as your body gets accustomed to the massage.
Psoas self-massage can help with lower back pain, pelvic pain, leg pain, and joint pain. It can also increase your mobility and improve hip movement.
