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The psoas muscle is a long, ribbon-shaped muscle that runs from the lower back to the groin on either side of the spine. It is a core muscle that helps to stabilise the body and move the hips and upper legs. The psoas muscle is essential for maintaining a healthy spine and posture, and it also plays a role in walking and climbing. Psoas syndrome, an injury or irritation of the psoas muscle, can cause lower back pain and is commonly misdiagnosed. Treatment for psoas syndrome typically involves physical therapy and stretching.
| Characteristics | Values |
|---|---|
| Location | One on either side of the spine, deep in the core |
| Length | Up to 16 inches |
| Shape | Long, ribbon-shaped, slightly triangular |
| Function | Connects the torso and the lower body, helps maintain posture and move the hips and upper legs |
| Blood supply | Four lumbar arteries from the aorta, small branches of the renal arteries, small muscular branches of the common iliac artery, and the deep circumflex iliac artery |
| Nerve supply | Lumbar plexus, branches from the femoral nerve |
| Embryology | Not described in detail, but 3-D reconstruction of 8-week gestation embryos shows that the muscles of the iliac region are recognisable in their spatial organisation and orientation |
| Related conditions/injuries | Psoas syndrome, acute groin injuries, low back pain, lumbar hyperlordosis |
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What You'll Learn
The psoas muscle's role in spinal health
The psoas muscle is a long, ribbon-shaped muscle that runs from the lower back to the groin on either side of the spine. It is one of the core muscles that surround the spine, pelvis, and the organs in the belly.
The psoas muscle plays a crucial role in spinal health and stability. It helps to maintain a healthy spine position and posture by creating a curve in the lower spine, pulling the lumbar vertebrae forward and down. This curve helps to bear and transfer the weight of the upper body above it, allowing us to stand and walk upright.
The psoas muscle also stabilizes the lower back and provides balance when we lift our knee upward, walk, or bend forward. It works with other muscles to enable movements that use the back, belly, and legs simultaneously, such as standing, walking, climbing stairs, and running.
However, excessive sitting can shorten the psoas muscle, causing myofascial pain, low back pain, and difficulty maintaining a standing position. It may also cause the lumbar spine to arch backward, a condition known as lumbar hyperlordosis. Weakness or injury to the psoas muscle can lead to subsequent issues with breathing and movement of the thoracic diaphragm, and hip motion, contributing to low back pain and disability.
Therefore, maintaining the health of the psoas muscle is essential for spinal health. Treatment for psoas-related issues, such as psoas syndrome, typically involves physical therapy, stretching, and strengthening exercises for the spine, hip joints, and the psoas muscle itself.
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Psoas major and minor muscles
The psoas muscle is a long, ribbon-shaped muscle that runs from the lower back to the groin on either side of the spine. It is a core muscle that helps to maintain posture and move the hips and upper legs. It is involved in various movements, including standing, walking, climbing, and running. The psoas muscle also plays a crucial role in stabilising the lower back and determining the body's range of motion.
The psoas major muscle is one of the core muscles in the torso and hips that surround the spine, pelvis, and organs in the belly. It functions as a static and dynamic muscle, connecting the upper and lower body. The psoas major combines with the iliacus muscle to form the iliopsoas muscle group, which helps to hold the lower back stable during movements such as standing, sitting, walking, and running.
The psoas minor muscle is less understood because not everyone has this muscle. Only about 40%-60% of people have a psoas minor, and in those who don't, the body reabsorbs the muscle tissue and converts it into another type of supportive tissue. Despite this variation, it does not increase the risk of injuries or health conditions. The psoas minor, along with the psoas major and iliacus muscles, forms the iliopsoas muscle complex.
Psoas syndrome is an injury or irritation of the psoas muscle, which can cause pain in the lower back, butt, groin, or hip. It is commonly associated with athletes, especially runners, dancers, and high jumpers, and can result from overuse or repetitive movements involving hip flexion or jumping. Treatment for psoas syndrome typically involves physical therapy, stretching, and strengthening exercises for the spine, hip joints, and psoas muscle.
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Psoas muscle anatomy
The psoas muscle is a long, ribbon-shaped muscle that runs from the lower back to the groin on both sides of the spine. It is one of the most significant muscles that overlie the vertebral column. 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 lumbar plexus lies between these two layers.
At the distal end, the psoas muscle combines with the iliacus muscle to form the iliopsoas muscle. The iliacus muscle has a fan-shaped triangular appearance and occupies the internal iliac fossa. It originates from the upper two-thirds of the iliac fossa, on the medial edge of the iliac crest, and blends with the bundles of the quadratus lumborum muscle.
The psoas muscle fibres converge as they descend on the posterior abdominal wall. They cross the pelvic inlet to form a long tendon, which joins with fibres from the iliacus muscle and inserts into the lesser trochanter of the femur. The iliopsoas bursa separates the tendon from the bone surface and the proximal portion of the femur.
The psoas muscle is essential for maintaining a healthy spine position and posture. It helps create the curve of the lower spine by pulling the lumbar vertebrae forward and down, enabling upright walking. The psoas muscle also plays a role in initiating the alternation between the front and back leg during walking.
Prolonged sitting can cause the psoas muscle to tighten, leading to low back pain and difficulty maintaining a standing position. Weakness or spasm of the psoas muscle can restrict breathing and movement of the thoracic diaphragm.
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Psoas muscle injuries
Psoas injuries are rare due to the muscle's location deep inside the body. However, athletes whose sports involve significant force on their cores or hips are more prone to psoas injuries, especially strains. Psoas syndrome, a rare condition, occurs when the psoas muscle is irritated, often without a known cause, leading to symptoms similar to arthritis or sacroiliitis.
The psoas muscle is a long, ribbon-shaped muscle that runs from the lower back to the groin on both sides of the spine. It is part of the core muscles that help maintain posture and move the hips and upper legs. The psoas major muscle, in particular, functions as a static and dynamic muscle, connecting the upper and lower body.
Psoas syndrome is an injury or irritation of the psoas muscle, also known as iliopsoas syndrome, jumper's hip, or dancer's hip. It is more prevalent in athletes, especially runners, dancers, and high jumpers, and usually results from overuse or trauma. Psoas syndrome can cause pain in the lower back, buttocks, groin, or hip, and may be treated with physical therapy, stretching, and strengthening exercises.
To prevent psoas injuries, it is crucial to stretch and warm up before physical activity. Increasing flexibility provides more room for muscle fibres to stretch before tearing. Improving core strength and stability also protects the psoas muscle. It is important to gradually increase activity levels and maintain a safe, neutral posture.
If you experience symptoms such as back pain, stiffness, or other discomfort for more than a week, it is advisable to consult a healthcare provider for an examination and appropriate treatment recommendations.
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Psoas muscle stretches
The psoas muscle is a long, ribbon-shaped muscle that runs from the lower back to the groin on either side of the spine. It is one of the core muscles in the abdomen and helps to maintain posture and move the hips and upper legs. Sitting for long periods can cause the psoas muscle to shorten and stiffen, leading to pain and discomfort. Therefore, it is important to stretch the psoas muscle regularly to reduce or prevent pain and improve mobility.
- 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. Ensure that your knees and hips are in line with their respective ankles and form 90-degree angles. Keep your back straight and lean into your front leg. You should feel a deep stretch in the front part of your hip on the side of the back leg. Repeat with the other leg.
- Camel pose: Start in a kneeling position with your buttocks resting on your heels. Place your hands on your hips and lift your buttocks into a tall kneeling position, pushing your hips forward and arching your back. Reach back to grab your heels or ankles and hold for 30 seconds. Repeat this stretch three times.
- Bed stretch: Lie on your back near the edge of a bed or mattress. Bend the leg closest to the middle of the bed up towards your chest and wrap your arms around it. Allow your other leg to dangle off the side. Hold for several seconds, then switch sides and repeat with the other leg.
- Glute bridge: Lie on your back with your legs straight. Bend one knee and place your foot flat on the floor. Lift your other leg slowly, keeping it straight. Lift it until your knee is level with the bent knee, hold for 5 seconds, and then slowly lower it back down. Repeat 20 times on each leg.
These stretches can help alleviate tightness and improve mobility in the hips, lower back, and pelvis. Remember to take it slow and steady when practising these stretches, and consult a healthcare professional if you need guidance or experience any discomfort.
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Frequently asked questions
The psoas muscle is a long, thick, fusiform muscle located on either side of the spine, connecting the torso to the lower body.
The psoas muscle helps with movement and stabilisation of the hips, spine, and upper legs. It also aids in maintaining posture and is essential for walking.
Psoas syndrome is an injury or irritation of the psoas muscle, causing lower back pain and possible walking difficulties. It is often misdiagnosed and can be treated with physical therapy.
If you experience persistent back pain, stiffness, or other symptoms for more than a week, consult a healthcare provider for a proper diagnosis. Psoas syndrome can be difficult to diagnose due to its similarity to other conditions.
To prevent or relieve tightness in the psoas muscle, specific stretches can be performed, such as the one described in the source: find a carpeted area, place your right leg in front of you with your left knee down and left leg extended, then gently drive your left knee backward and down while maintaining good posture. Hold for 30 seconds and repeat on the other side.
