Psoas Muscle and Back Pain

Suffering from back pain your psoas muscle could be the reason why. This muscle connects your upper body with your legs and is one of the important muscles in your core. The psoas muscle’s main function is to give your body stability, and strength, and help keep your balance. There are two psoas muscles on each side. Psoas major is a long, thick, fusiform muscle located in the lumbar region. Psoas major muscle involves flexing the hip joint and stabilizes the lumbar spine which provides strength to the lower back. The psoas minor is a thin, paired muscle of the posterior abdominopelvic region. The psoas minor muscle flexes the lower spine helping you bend forward. As we can see this muscle has a lot to do with our mobility and having a strain or deterioration of this muscle can be very debilitating.

Symptoms of Psoas Muscle Pain

Symptoms of psoas muscle pain include tenderness and tightness in the front of one or both of your hips. Generally, low back pain involves your psoas muscle in some way. Sitting for long periods of time causes tension on the psoas muscle which can lead to lumbar pain especially when you change positions. Psoas muscle pain can radiate to your buttocks or down one or both legs. You can also find yourself walking with a limp or find it difficult to lift your feet when walking. There are flexibility and stretches that can help with psoas muscle pain.

How to Improve Psoas Muscle Pain

Stretches and strength exercises such as yoga can help release the tension and strengthen your psoas muscle. The bridge pose could be helpful. In this pose lie on your back with your knees bent, your feet flat on the floor, and your arms by your side, palms open toward the sky. Lift your hips so your body forms a bridge. Tighten your core and control breathing. Hold the pose for 5 to 10 seconds, then slowly lower yourself to the floor. The boat pose (Navasana) can help stretch your psoas muscle while working on your core. When trying to complete this pose make sure you know your limits and work to build your strength. In this posture, the body and legs are held straight, and the torso forms a “V” shape with the legs. Resistance band hip flexor march, standing straight up put resistance bands around your feet then bring one knee up towards chest in a march motion. There are plenty of other exercises such as walking lunges, stability ball passes, kettlebell swings, and Frankenstein walks. It is imperative when starting a stretch and exercise routine to listen to your body and know your limits.

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Conclusion

In conclusion, your psoas muscle is important for many reasons. It helps you keep an upright posture and gives your body stability and strength. It is a hidden muscle not known to many people but creating daily tension to this muscle without releasing or strengthening it can cause many health and mobility issues. Remember to stay active, listen to your body, and remain in a healthy balanced state. Thanks for reading leave comments below.