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The psoas muscle is a vital core muscle that connects the spine to the legs. It is located deep within the body and is difficult to feel with your hands. The psoas muscle is often associated with lower back pain and tightness, which can be caused by various factors such as overuse, muscle weakness, limited movement, and physical or emotional trauma. Sitting for long periods can also cause the psoas muscle to shorten and tense up, leading to pain and discomfort when changing positions or performing activities that require hip flexion. Runners, dancers, and athletes in sports such as cycling, baseball, swimming, and hockey are particularly prone to psoas-related issues. Treatment for psoas conditions may include rest, exercise, and soft tissue techniques to reduce muscle tightness and improve hip function.
| Characteristics | Values |
|---|---|
| Sitting for long periods | Causes the psoas muscle to shorten and tense up |
| Physical activity after sitting | Aggravates the psoas muscle |
| Emotional trauma | Linked to psoas tension |
| Overuse | Causes inflammation and psoas tendonitis |
| Muscle tightness | Causes inflammation and psoas tendonitis |
| Muscle weakness | Causes inflammation and psoas tendonitis |
| Running | Requires the psoas muscle to relax and extend |
| Sit-ups | Trains the psoas muscle to be short |
| Hill running | Aggravates the psoas muscle |
| Climbing stairs | Indicates a possible psoas injury |
| Walking up an incline | Aggravates the psoas muscle |
| Tying shoelaces | Aggravates the psoas muscle |
| Rising from a seated position | Aggravates the psoas muscle |
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What You'll Learn
Overuse and physical activity
The psoas muscle is a very important core muscle that connects the torso and the lower body. It is a large muscle in the lower back, with one on each side of the spine. It is responsible for holding the torso upright when sitting, standing, and walking.
In addition to overuse, limited movement can also cause psoas tension. Long periods of sitting can cause the psoas muscle to shorten and tense up, which, when followed by physical activity, can lead to psoas syndrome. This is a common issue for office workers, who sit down all day. The psoas muscle can also instinctively tighten up when we feel stressed or afraid, due to its location deep within the body's core.
To prevent psoas syndrome, it is important to warm up and stretch before exercising or engaging in any vigorous physical activity. It is also crucial to increase overall flexibility, as this will protect the muscles from injuries by providing more room for the muscle fibres to stretch before they begin to tear.
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Sitting for long periods
The psoas muscle is responsible for flexing the hip and stabilising the core. It also plays a role in bending the spine to one side and tilting the pelvis. When we sit for long periods, the psoas muscle is unable to perform these functions optimally. The muscle becomes tight and shortened, which can lead to tension and pain in the lower back, hips, buttocks, pelvis, and groin. This is known as iliopsoas syndrome.
To avoid problems with the psoas muscle due to prolonged sitting, it is important to introduce active sitting into your daily routine. Active sitting refers to a type of sitting that allows you to engage your postural and core-stabilising muscles. This can be achieved through the use of an exercise ball or specialised chairs, such as the Symbiotic Chair. By implementing active sitting, you can prevent psoas imbalances and maintain proper muscle function.
Additionally, it is recommended to take regular breaks from sitting and to stretch the psoas muscle. Getting up and moving around every hour can help relieve tension and improve blood flow. Specific stretches, such as lunges and hip extensions, can also be incorporated into your routine to target the psoas muscle and improve flexibility. It is important to note that static stretching may not be effective for releasing tension in the psoas muscle, and a combination of exercises may be more beneficial.
Sitting with good posture can also help alleviate the negative effects of prolonged sitting on the psoas muscle. Ensuring that your hips are level with or slightly higher than your knees can improve the position of the psoas and prevent it from shortening. Using a folded towel or a lumbar roll under your hips can help achieve this alignment and improve tension in the psoas muscles.
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Muscle weakness
Psoas tendonitis can also be caused by overuse, muscle tightness, and muscle weakness. It is a painful hip condition that can affect people of all ages but is most often noted in athletes, especially runners, dancers, high jumpers, and cyclists. It can also be caused by emotional trauma, as the psoas muscle is located deep within the core of the body, and it instinctively tightens when we feel stressed or afraid.
The psoas muscle is a crucial determinant in our body's range of motion. When the psoas muscle is weak, other muscles and tendons will have to work harder to compensate, which can lead to further injuries. This can include issues with the back, as the psoas muscle is a stabilizer muscle that connects the upper and lower body, joining the spine to the pelvis and thigh. Weakness in the psoas muscle can lead to pain in the lower back, as well as the hips, buttocks, and groin.
To strengthen the psoas muscle, specific exercises and stretches can be performed. This includes lying leg raises, psoas crunches, and standing hip flexion. It is important to keep the psoas muscle strong to maintain mobility and back health.
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Emotional trauma
The psoas muscle, also called the "'fight-flight' muscle", is a large muscle connecting the back, legs, and pelvis. It plays a critical role in mobility and is responsible for keeping us upright. It is one of the core muscles and is responsible for bending the hips, outward rotation of the thigh, bending the trunk forward and to the sides, and holding the lower back stable while sitting down.
The psoas muscle is also connected to our diaphragm, one of the main muscles responsible for breathing. When the psoas muscle is tight, it restricts the diaphragm, which means we are unable to take a full breath. This results in our body being in a constant state of sympathetic arousal or "fight-flight". This, in turn, affects our parasympathetic nervous system, impairing our ability to digest food, absorb nutrients, and function optimally.
The psoas muscle is linked to our reptilian brain, the oldest part of our brain consisting of the brain stem and spinal cord. It is associated with our primitive selves and is activated during the body's fight or flight response, contracting in preparation for self-defensive action. During traumatic experiences, the nervous system, which includes the brain, receives threatening information that the body is under attack, and the psoas muscles tighten and contract as a means of defense and protection.
The psoas muscle is known to hold traumatic experiences on a cellular level. Emotional trauma, such as the loss of a loved one, a car accident, or a fight with a spouse, can impact the psoas muscle, causing it to tighten and restrict. This can then lead to physical symptoms such as low back pain, shoulder and upper back pain, pelvic pain, and overactive quadriceps muscles.
To release emotional trauma from the psoas muscle, one can try deep abdominal breathing, which stimulates the vagus nerve, signaling to the body that it is safe. Trauma-informed therapies, mindfulness, and meditation practices can also help individuals explore and resolve emotional burdens contributing to their physical symptoms. Additionally, gentle hip-opening yoga poses and targeted pressure release by foam rolling or massage guns can help relax the psoas muscle.
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Physical trauma
Sitting for long periods can cause the psoas muscle to shorten and tense up, leading to pain and discomfort when changing positions, such as moving from a sitting to a standing position. This can be exacerbated by frequent periods of sitting followed by physical activity, as the muscle is already in a shortened state and may not be able to lengthen and contract effectively. Activities such as running, cycling, and sit-ups can then lead to further tension and pain.
In addition, physical trauma such as injury or overuse can aggravate the psoas muscle. This is common in athletes, especially runners, dancers, and high jumpers, and can result in a painful condition known as psoas tendonitis. Psoas tendonitis causes inflammation of the tendon and can lead to limited hip mobility, affecting activities such as climbing stairs, walking uphill, or standing up from a seated position.
The psoas muscle is also susceptible to emotional trauma, as it instinctively tightens in response to stress or fear. This can lead to chronic tightness and pain in the lower back, hips, and pelvis. Releasing tension in the psoas muscle can be challenging, as static stretching has limited long-term effectiveness. Techniques such as pandiculation and clinical somatics exercises have been found to be more effective in releasing built-up tension and improving flexibility.
Overall, physical trauma, including prolonged sitting, physical activity, injury, and overuse, can aggravate the psoas muscle, leading to pain and limited mobility. It is important to address psoas muscle aggravation to prevent further injuries and maintain optimal function.
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Frequently asked questions
The psoas muscle is a very important core muscle that connects the lumbar vertebrae to the lesser trochanter, near the head of the femur. It is the only muscle that connects the spine to the legs.
The psoas muscle can be aggravated by overuse, muscle tightness, and muscle weakness. This can lead to a painful hip condition known as psoas tendonitis.
Symptoms of psoas tendonitis include pain and discomfort in the hip, lower back, and groin areas. There may also be an audible clicking or snapping sensation in the hip.
Treatment for psoas tendonitis includes rest, activity modification, and exercise. Specific hip strengthening exercises can help improve flexibility, strength, and stability.
