Athena Vale
The psoas muscle is a crucial hip flexor that helps lift the thigh, allowing us to walk and climb stairs. It is a fusiform muscle, wider in the middle and narrower at the ends, and is located deep within the abdominal cavity, extending from the mid-spine area to the bottom of the pelvis. Sitting for long periods can cause the psoas muscle to tighten, leading to muscle imbalances, lower back pain, and functional leg length discrepancies. While stretching is often recommended to relieve psoas muscle tightness, it may not be effective for everyone. However, specific exercises and stretches can help reduce pain and improve strength and flexibility.
| Characteristics | Values |
|---|---|
| Location | Two long ribbons of muscle running from each of the upper inner thighs, over the pelvis bone and to the sides of the spine |
| Function | Hip flexion, allowing humans to bend, walk, run, play sports, and do other dynamic activities like yoga |
| Pain Causes | Muscle overuse, underuse, prolonged sitting, physical and emotional trauma |
| Relief Methods | Stretching, yoga, Pilates, physical therapy, and strengthening exercises |
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Stretching
Psoas muscles are a pair of long muscles that run from the lower back to the top of the hips on either side of the spine. Tight psoas muscles can cause stiffness, pain, and achiness in the hip and lower back. While static stretching has little to no lasting effect on the level of tension in the psoas muscle, stretching and warming up before exercise or physical activity are still considered good ways to prevent all types of muscle injuries.
Kneeling lunge
- Begin in a half-kneeling position with your front foot flat on the floor and your back knee and shin touching the floor. Make sure the knee and ankle of your front leg are in line with each other, forming a 90-degree angle.
- Shift your weight forward by pushing your hips forward. Squeeze the glute of your back leg to stretch the front of your hip further.
- Hold for 30 seconds, then relax.
- Repeat on the other side.
- Repeat 3 times on each leg, alternating between the right and left sides.
Leg lifts
- Lie on your back with your legs straight and heels touching the floor.
- Bring your knee toward your chest. You can hold the back of your thigh to move your knee as close to your chest as possible.
- Pause to hold the stretch. Then, relax your leg, returning to the starting position.
- Repeat on your other leg.
- Repeat 20 times, alternating between your right and left sides.
Marching and bending left lifts
This stretch helps to lengthen and strengthen the muscles that help flex your hips and stabilize your back.
Yoga
Dr. Babaria recommends yoga, especially the camel pose, where you push your hips forward over your knees and open your chest to the ceiling.
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Yoga poses
The psoas is a deep core muscle that is linked to the central nervous system. It is the only muscle that connects the lumbar spine to the lower body and is responsible for facilitating hip flexion. It can become tight due to overstretched or torn ligaments from dysfunction in the sacroiliac (SI) joint, which connects the spine to the pelvis.
Constructive Rest
Lie on your back with your knees bent and feet on the floor. Rest your arms wherever is comfortable, whether by your sides or out wide. Optionally, you can bend your elbows or extend one leg out long at a time. This pose is more about being than doing and allows the psoas and lower back to release, regulating the central nervous system.
Tree Pose
From mountain pose, shift your weight onto one foot and bring the sole of the other foot to the inside of the calf or inner thigh. Keep your hands on your hips, bring them together in front of your chest, or extend your arms overhead.
Psoas Stretch
Lie on your back with your knees bent and feet on the floor. Bring one knee toward your chest and extend the other leg long. Avoid overarching your lower back.
Boat Pose
From a seated position, bring both feet to the floor and place your hands on your hamstrings as you lift your shins, keeping your knees bent. Straighten your legs to form a V-shape and reach your arms in front of you, maintaining a tall and upright spine.
Modified Gate Pose
From your hands and knees, extend one leg to the side and turn the toes in slightly to press firmly into the outside edge of the foot. Cycle through a few rounds of mini cat-cow stretches by extending and flexing your spine, similar to pelvic tilts, to work your psoas muscle.
Pigeon Pose
Kneel on all fours and swing your right knee forward onto the floor between your hands, releasing and rotating the right femur within the right hip socket. Bring your right buttock toward the floor and extend your left leg straight back behind you, keeping your hips level and squared to the front.
Twisted Lizard Pose
From Adho Mukha Svanasana (Down Dog), step the right foot forward outside of the right hand. Keep both hands in the same line as the front foot. With your back knee down on the mat, bend the back leg, bringing the heel towards the buttock. Take your right arm behind you and hold the outer edge of the back foot. On an exhalation, bend your right elbow, pulling the left heel closer to the glute. Focus on lifting the front of the hip bones towards the navel to lengthen the psoas.
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Exercises
The psoas muscle is one of the hip flexors that lift your thigh. When this muscle is too tight or weak, it can cause muscle imbalances, resulting in pain or difficulty walking. Prolonged sitting can cause the psoas muscle to tighten, and inactivity can weaken it. Stretching and strengthening exercises can help alleviate these issues.
- Lie on your back near the edge of your bed. Pull one knee to your chest and wrap your arms around that leg to squeeze it close. Let the other leg dangle off the side of the bed. Hold for several seconds, then repeat on the other side.
- Kneel on the floor and raise your bottom off your feet.
- Sit on the floor with your knees bent and feet slightly off the floor. Hold a moderate weight dumbbell slightly above your hips and in front of your chest. Keeping the weight in alignment with your shoulders, rotate your chest to one side, then twist to the opposite side, leading with your shoulders and twisting from your core. Repeat 10 times on each side.
- Lie on your back with your legs extended and your arms resting at your sides. Contract your abdominal muscles and lift both legs off the floor, pointing toward the ceiling. Slowly lower one leg toward the floor, stopping about one inch above the ground, ensuring your hips remain square and in contact with the floor. Repeat with the other leg.
- Stand with your feet together. Without moving your hips, open your knees as wide as you can. To advance, wrap a resistance band around your knees before opening them.
- Walk your feet forward and lower your hips toward the floor until your thighs are parallel with the floor. Contract your abdominal muscles, pulling your navel toward your spine. Hold for 30 seconds, working up to holding the position for one minute, and remember to breathe steadily.
- Contract your abdominal muscles and buttocks, and tuck your pelvis upward. Draw your lower body off the floor until your body forms a straight line from your knees to your shoulders. Slowly lower your body back down, allowing each vertebra to touch the floor sequentially. Repeat 10 times, slowly and with control.
- Try the camel pose, a yoga posture that helps open the hips and stretches the psoas muscle on both sides of your body. Start in a kneeling position with your buttocks resting on your heels. Place your hands on your hips and contract your glute muscles to lift your buttocks into a tall kneeling position, with your hips over your knees and your shoulders back. Continue pushing your hips forward as you arch your back and reach for your heels or ankles. Hold for 30 seconds, then relax, and repeat three times.
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Rest and recovery
If you are experiencing psoas muscle pain, it is important to take a break from any activities that may have caused it. This could include taking a break from sitting for long periods, as prolonged sitting can make the psoas muscle tight or weak. Try to stand up and walk around every hour or so if you work at a desk or spend long hours in the car. Taking breaks throughout the day can help keep your muscles loose and minimize the effects of prolonged sitting.
In addition to taking breaks, it is important to get enough rest at night. This gives your body time to recover and restore your energy. It is also important to listen to your body and take rest days as needed. If you are experiencing pain or discomfort, it may be a sign that your body needs a break.
If your psoas muscle pain is severe or persistent, it is important to see a healthcare provider. They can help determine the cause of your pain and recommend treatments such as physical therapy or osteopathic manipulative treatment (OMT).
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See a healthcare provider
If you are experiencing persistent pain in your lower back and pelvic area, it is important to see a healthcare provider. Psoas syndrome can be complicated to diagnose, and it is often misdiagnosed or underdiagnosed because it shares symptoms with other injuries or health conditions, such as arthritis or disc herniation. A healthcare provider will be able to determine the cause of your pain and recommend an appropriate course of treatment.
When you visit a healthcare provider, they will likely examine your hips, legs, and spine. They may ask you to move or sit in different positions to assess your range of motion and identify any areas of discomfort. Be sure to inform your provider when you first noticed the pain and if certain activities or times of day make the symptoms worse or better. This information will help them make a diagnosis and determine the best course of treatment.
Imaging tests, such as X-rays of the spine or hips, may also be used to help diagnose the issue. These tests can provide valuable information about the condition of your spine, hips, and surrounding areas. Psoas syndrome can cause pain in the hips, lower back, buttocks, or groin, and the pain may radiate down the legs, making it difficult to stand up straight. It is often associated with overuse of the hips or sports injuries, but it can also occur without an obvious cause.
In addition to examining your physical symptoms, your healthcare provider may also inquire about your medical history, including any previous injuries or surgeries. This information will help them understand the underlying causes of your pain and develop an effective treatment plan. They may also recommend physical therapy or natural remedies, such as CBD oil or turmeric, in conjunction with stretching exercises to reduce pain and improve mobility.
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Frequently asked questions
The psoas muscle is a hip flexor muscle that connects the spine to the pelvis. It is responsible for lifting the thigh, which is essential for walking and climbing stairs. When the psoas muscle is too tight or weak, it can cause muscle imbalances that result in pain, particularly in the lower back, hips, or pelvis.
To relieve pain in the psoas muscle, it is recommended to perform specific exercises and stretches that improve strength and flexibility. These include straight leg raises, psoas crunches, standing hip flexion, and yoga poses like the camel pose. It is important to note that a combination of exercises and consistent practice are key to effectively relieving pain and improving overall mobility.
If you experience persistent or worsening pain in the lower back and pelvic area, it is important to consult a healthcare provider. They can help diagnose the cause of the pain and determine the appropriate course of treatment. Psoas syndrome, for example, is a condition characterized by symptoms such as pain radiating down the leg and pelvis shifts, which can be misdiagnosed or confused with other conditions.
