Dominic Stone
The psoas muscle is a very important deep core muscle that is essential to how the upper and lower body move and function together. It is the only muscle that connects the spine to the legs and is responsible for stabilising the spine and regulating breathing while flexing the hip. A tight psoas muscle is a common problem that can lead to lower back and hip pain, and can be caused by prolonged sitting, overuse, or physical and emotional trauma. Releasing a tight psoas muscle typically involves a combination of stretching, strengthening, and relaxation techniques.
How to unlock the psoas muscle
| Characteristics | Values |
|---|---|
| Location | Deep within the core of the body, running from the back to the front of the body, starting at the lower back and ending at the front of the leg bone (femur) |
| Attachments | Lumbar vertebrae, iliacus muscle, spine, hip, pelvis, thigh bone (femur) |
| Functions | Stabilises the spine, regulates breathing, flexes and rotates the thigh bone, stabilises the back, lifts the knees when walking upstairs |
| Causes of tightness | Prolonged sitting, overuse, underuse, physical and emotional trauma, stress, fear |
| Solutions | Stretching, strengthening, relaxation techniques, myofascial trigger point release, pandiculation, manual therapy, massage, yoga |
| Tools | LittleMum Shoulder Deep Tissue Massager, LittleMum Back Trigger Point Massager |
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Stretching and strengthening exercises
The psoas muscle is located deep within the core and is essential for everyday movements such as walking. It is the only muscle that connects the spine to the legs and helps stabilize the spine and regulate breathing while flexing the hip.
Stretching exercises:
- The Thomas Test: This test is commonly used to evaluate hip flexor length and psoas muscle tension. To perform the Thomas Test, sit at the edge of a table or bed and bring one knee toward your chest. The goal is to have enough hip flexion to get a slight posterior pelvic tilt so that your lower back is flat on the surface. The opposite leg is allowed to hang fully to assess the degree of hip flexion.
- Side-lying stretch: Lie on your 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 toward your buttocks. Grab your ankle and pull your foot closer to your buttocks. While holding your foot close to your buttocks, squeeze your glute to push your hip forward, and then pull your leg back further behind your body. Hold for 30 seconds and repeat 3 times on each side.
- Sphinx pose: Lie on your stomach and prop yourself up on your forearms. Place the LittleMum massager underneath your belly button and adjust it a few centimetres to the side and then down. Move it slightly up and down until you feel a tender spot.
- Camel pose: 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. Continue to push your hips forward as you arch your back. Reach back to grab your heels or ankles and hold for 30 seconds. Repeat 3 times.
Strengthening exercises:
- Glute bridge: Lie on your back with your legs straight and heels touching the floor. Bend the leg that’s closer to the middle of the bed up to your chest. Wrap your arms around the lower part of that leg and squeeze it close. Allow your other leg to dangle off the side. Move to the opposite side and repeat with the other leg.
- Lifting the leg in front of the body: This helps strengthen the psoas and other hip flexor muscles.
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Manual therapy
Tightness in the psoas muscle is a common problem, often caused by prolonged sitting, overuse, or physical and emotional trauma. This tightness can lead to lower back pain, hip pain, and muscle imbalances.
- Clinical Somatics: This involves the practice of pandiculation, which can help lengthen the psoas muscle and reduce tension and back pain.
- Massage: Using a foam roller or massage ball, apply pressure to the psoas muscle area, located near the belly button and pelvis.
- Yoga: Gentle hip-opening yoga poses, such as the camel pose, can help release tension in the psoas muscle. It is recommended to work with an experienced yoga therapist or teacher.
- Physical Therapy: A physical therapist can provide specific exercises and stretches to target the psoas muscle and improve strength and flexibility.
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Yoga
Gentle hip-opening yoga poses can help to release tension from the psoas muscle. It is important to work with an experienced yoga therapist or teacher, as emotions may come to the surface during these practices.
- Hatha Yoga combines opposites, such as the sun and moon or yin and yang. In standing poses, the psoas of the forward leg contracts and the psoas of the back leg relaxes and stretches, stabilising the pelvis.
- Marching in place or while seated can help to strengthen the psoas as it works to lift the knees.
- Using a yoga ball, kneel on the floor with the ball in front of you and roll your upper body onto it until your hands and toes are touching the ground. Keep your body in a straight line and balance on your hands and left leg as you lift your right leg towards the ceiling, bending at the knee.
- Lie on your back with your knees bent and the soles of your feet on the ground, as wide as the fronts of the hip sockets. This pose allows your leg, hip, and abdominal muscles to relax.
- Focus on somatic awareness, or an awareness of what is happening within your body. Notice if your psoas feels tight, rigid, or tense, and allow any emotions to surface.
It is important to always build muscle contraction gently and slowly, and to only contract the psoas to around 20% of its maximum force. Allow ample time for recovery between yoga sessions and always consult your healthcare provider before starting any new exercise program.
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Pilates
The psoas muscle is deeply embedded in the body and is the only muscle that connects the spine and legs to each other. It is responsible for holding us upright and plays a role in walking, movement of the lower back, and rotation in the hip joint. It is also linked to our nervous system and can store emotions such as stress, trauma, anxiety, and sadness.
A tight psoas muscle can be caused by sitting for too long or overuse from physical activity. This can lead to low back pain, pelvic pain, and pain in the thighs and hips. Pilates can be an effective way to release and strengthen the psoas muscle, as it emphasizes core engagement and deep breathing to promote trunk stability.
- Knee Floats: Lie on your back with your knees bent and feet placed hip-width apart and approximately one foot away from your buttocks. Place a rolled towel behind one knee and hug it with your leg. Activate your deep core muscles and gently raise your leg, holding the towel just above the ground. Be sure your hips do not tilt or shift. Hold briefly and then slowly lower your leg back down. This exercise helps you find and activate your psoas muscle.
- Elbow to Knee: This abdominal exercise is excellent for stabilizing the low back, releasing tension in the hip flexors, and strengthening the abdominal and back muscles. It is a slow, mindful movement that engages all of your abdominal muscles.
- Rest Position: Lie on your back with bent knees and feet placed hip-distance apart and about one foot away from your buttocks. Stay in a neutral position and keep your body relaxed. Spend 10 to 15 minutes a day in this position to help relieve fatigue and tension in the muscles of the legs, back, and pelvis.
In addition to these specific exercises, the general practice of Pilates can help to strengthen and loosen the psoas muscle. Pilates teaches how to perform exercises from the core or midline, which can help maintain the function of the hip and improve pelvic stability. By focusing on core engagement, Pilates can help keep the psoas strong and lengthened, allowing for more graceful and effortless movement in everyday life.
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Massage tools
The psoas muscle is one of the body's deepest muscles, making it challenging to access. Massage tools can help unlock and release the psoas muscle by providing targeted relief and addressing the full pattern of tension. Here are some massage tools that can be used for this purpose:
LittleMum Shoulder Deep Tissue Massager
The LittleMum Shoulder Deep Tissue Massager is a professional-grade tool designed to release tension in the psoas and iliacus muscles. Its unique shape and targeted pressure points mimic the hands of a skilled massage therapist, providing targeted relief. To use this tool, lie in the sphinx pose on your stomach, propped up on your forearms, and place the massager underneath your belly button. Adjust the massager's angle as needed. Alternatively, you can lie on your back with bent knees and place the massager beneath your lower back and buttocks.
QL Claw
The QL Claw is a versatile massage tool designed to release the five main muscles that contribute to lower back pain, including the psoas muscle. It can be used to massage and stretch the lower back and hip muscles, improving flexibility.
Pso-Rite
Pso-Rite is a revolutionary self-care mobility tool specifically designed to release the psoas muscle and multiple other muscle groups. It is shaped like a therapist's hand and provides targeted pressure to release muscle tissue and trigger points. It can be used at home, at the gym, or even in the office to provide relief from muscle tension.
Pso-Back
Pso-Back is a self-massage tool designed to release muscle tissue and trigger points surrounding the lower spine. It helps to reduce stiffness, decompress the spine, and improve flexibility. It can be used at home or on the go to relieve back pain and improve spinal health.
Pso-Spine
Pso-Spine is a self-massage tool designed to target spinal muscles and improve nerve function. Its five-peak design allows you to apply pressure to different parts of the spine, helping to relieve muscle tension, soreness, and pain. It is a versatile tool that can be used anytime, anywhere.
Psoas Release Tool
The Psoas Release Tool is a hip flexor release tool that targets deep muscle tension in the hip and buttocks areas. It helps to alleviate tension, soreness, and improve overall flexibility and muscle function. This tool is suitable for athletes, fitness enthusiasts, or anyone looking to enhance their mobility and speed up post-workout recovery.
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Frequently asked questions
The psoas muscle is a large muscle located in the lumbar region of the spine. It is the only muscle that connects the spine to the legs and is essential for everyday movement.
The psoas muscle can tighten due to overuse from physical activities such as running, cycling, and walking, or from prolonged sitting. Emotional trauma and stress have also been linked to psoas tension.
Tightness in the psoas muscle can cause lower back and leg pain, and discomfort in the front of the hip socket. It can also affect your ability to climb stairs, walk uphill, or stand up from a sitting position.
Releasing a tight psoas muscle involves a combination of stretching, strengthening, and relaxation techniques. The Thomas Test is a common method used to evaluate hip flexor length and tension in the psoas muscle. Manual therapy, such as massages, can also help address chronic tightness.
Some exercises to stretch the psoas muscle include the kneeling lunge, the camel pose, and lying on your side with your legs stacked and pulling one knee towards your chest. Strengthening exercises involve lifting the leg in front of the body.
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