Self-care for the Psoas
Being out of sight and often out of mind, if left forgotten, these hidden hip flexor muscles can heavily impact our body’s health and be a huge contributor to poor posture, back pain, sports injuries and much more.
With a good understanding of the role the Psoas plays in our lives, followed by some simple self-care, we can nurture supple and strong Psoas muscles for a healthier and happier body.
Understanding the Psoas
The Psoas (pronounced so-ass) is the only muscle that connects the upper body (torso) to the lower body (legs). Therefore it has a huge role to play in movement, stability and posture.
The Psoas runs from the back to the leg; originating at the boney projections (transverse processes) of the lower lumber vertebrae (L1-4) and the 12 thoracic vertebrae, the Psoas runs behind the abdominals, down through the pelvis an inserts onto the top of the femur (lesser trochanter).
The Psoas Major and Minor, along with the iliacus, make up the iliopsoas muscle group. Together they work to protect the iliofemoral joint (the ball and socket joint that joins the pelvis to the femur to make the hip).
The muscle group works to flex the hips (brings the knees upwards), therefore responsible for movement whenever we walk, run, bend and sit.
The Psoas is integral in supporting posture, body alignment and the natural curvature of the spine. It also acts as a stabilising muscle for the rest of the body during movement, therefore making up part of the body’s core muscles.
Shortening of the Psoas
With an important role to play in our body, it’s clear the Psoas can become overworked and shortened (tight) quite easily. This could be due to overuse when walking, running or cycling. Even so, it’s often overlooked in our post-exercise stretching routine in favour of the better-known muscles such as the hamstrings and calves.
It’s just as common to have tight Psoas muscles from being inactive; sitting at your desk all day or driving lots. A seated pose holds the Psoas in a shortened position for extended periods. Even so, after a day stuck at our desk or a long journey we’ll stand up and stretch out our back - without a second thought for a Psoas stretch.
Posture Problems & Back Pain
Due to the origin of the Psoas at the lower lumber, a shortened/tight Psoas muscle can be one of the major contributors to back pain.
If you suffer from an anterior pelvic tilt (hips tilt forward) this will overextend the lower lumber thus impacting the natural curve of the spine, causing postural problems. An anterior tilt puts additional strain on the Psoas and will also cause the glute and core muscles to be inhibited and therefore become weak and inactive.
The Psoas, just like all other muscles, is surrounded by connective tissue (facia). This wraps around all the muscles like a sheath and connects them to the surrounding structures of the body. If the facia surrounding the hip is tight this can pull on the surrounding facia extending into the lower back, which may also be a cause of back pain.
Psoas & Sporting Performance
Tight Psoas muscles will shorten our stride when walking and running, which will impede performance, effect gait and contribute to sporting injuries. Combining a hip flexor stretch with glute and core strengthening exercises will protect us from injury and enhance our performance.
Glute and core exercises can help to support the body and take the strain away from the Psoas
Psoas & the Body’s Systems
Lying deep under the abdominal muscles and running down through the pelvis, the Psoas sits in close proximity to major organs, blood vessels and nerve.
The Psoas is in close proximity to the kidneys, liver, ureter, bladder and adrenals. It also acts as a muscular base to shelve the major organs including the spleen, intestines, pancreas and reproductive organs.
The Psoas is surrounded by a network of nerves including the sciatic, ilioinguinal and genitofemoral nerves which supply sensation to the legs and genitals. It also runs close to the femoral and external iliac artery, involved in the circulation of blood to the lower limbs.
The Psoas meets the diaphram at the Solar Plexus (a space behind the navel) which dictates lung expansion during breathing.
Tight Psoas muscles can therefore contribute to compromised digestion, sensation, circulation and even breathing.
Self-care for the Psoas
An unhappy Psoas can clearly upset the harmony of the body on so many levels. However, due to the deep positioning of the Psoas and the sensitive surrounding organs, nerves and blood vessels, massage can often be uncomfortable and difficult.
Self-care through regular stretching of the Psoas can help to relieve lower back pain, improve posture, enhance sporting performance, aid bodily functions and much more.
Performing glute and core strengthening exercises can also take some strain from the Psoas. Switching on the glutes and bracing the core will tilt the hips into correct alignment and improve posture.
Try This Stretch Everyday
This deep lunge exercise will lengthen the Psoas. If you feel stable enough, try stretching your opposite arm up and over your head to deepen the stretch. If you enjoy Yoga why not try this 20 minute session with Adriene (below).
References
The Vital Psoas Muscle by Jo Ann Staugaard-Jones by Lotus Publishing