Psoas Muscles

 

The Secret Muscles That Could Be Causing You Pain

 

Most people have heard plenty about the core – that band of muscles in the abdomen,lower back, hips and pelvis – but there are also some far less well-known muscles that can be causing a lot of trouble for people with lower back and hip pain. Say hello to the psoas muscles. (Pronounced SO-as). I recently had a client with hip pain that was even causing trouble for myself on what might be her cause. After some research and digging deeper, I thought I would share it with everyone else. Although that a well-rounded training regiment will usually take care of these muscles (unless you are prone to your psoas being weak), I’ve come to find that ignoring these crucial muscles can lead to low-back and hip pain and poor posture.

 

Here’s what you need to know…

 

Well,… Where are they anyway?

 

They are located deep within the center of the body and are the only muscles that connects the upper and lower extremities of your body. (See photos). These are a pair muscles on both the right and left sides and they run from the lower spine, past the front of the pelvis, through either side of the groin and then attached to the inside of the femurs or thigh bones.

So… What Do they do? The psoas muscles help with the transfer of weight when you’re walking to running in between the pelvis to spine and the spine to the pelvis. For example, when you extend your leg behind you, the psoas on that side lengthens or extends and when you lift your knee it shortens or contracts. The psoas also act as stabilizers in the lower spine, the pelvis and the legs, eating body alignment and posture.

So,… What Goes Wrong?

If the psoas muscles are shortened for an extended periods of time – like sitting at a desk all day – they can tighten on one or both sides. If the psoas muscles on one side of the body is tighter than the other (for instance maybe leaning to one side while sitting), you can also torque the spine which will affect your posture and your gait. An imbalance on one or both sides can then lead to inflammation and pain while walking in the lower spine or the hips or hip flexors.

And unfortunately unlike toned abs you cannot see the psoas muscles.

And because you can’t touch them either, it can be difficult to tell that they could be the cause of your back pain and/or poor posture. There are however some clues that might indicate that these muscles are tight or week – for example, you may also feel discomfort in the hip sockets or the front of the hips, the glutes or even in the sacroiliac joints which are in the back of the pelvis. The pain can be in one spot or can radiate throughout the muscle.

 

Keeping The Psoas Muscles In Shape

 

The first step to take (pun intended) is to stand up and get moving! Instead of sitting for long periods of time, get up and move around at least every hour. To help prevent or relieve psoas-related pain, you can also do these 3 exercises.

 

Lunges: “Runner” Style. (Hip Flexor)

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This is also known as the “runners stretch” in which this style of lunge strengthens and stretches the psoas and thigh muscles. You will stand with your left foot forward and your right leg back (about 3 to 4 feet apart). Like a standard split-stance. Bend your front knee until it’s directly over your toes at about a 90° angle. Slide your right leg straight back until it is almost parallel to the floor all while keeping your feet facing forward. Do NOT to let your front knee extend beyond your toes. Your spine should be straight and you can rest your hands on the floor or the front of one side. You will feel engagement in your front thigh and a stretch in the opposite hip. Hold this up to 30 seconds and then repeat on the other side.

 

Boat Pose:

P_15_IMG_1344-Psoas-Exercise-2This position used in both Pilates and yoga works the psoas muscles and several other core muscles. Sit on the floor with your legs extended out in front of you. While keeping your hands on the floor behind your hips, lean back slightly and balance just behind your “sitting” bones (to see beneath your buttocks). Then gently raise one leg and then the other as high as possible so that your body is in a “V” position. Hold for at least 10 seconds (preferably longer) why keeping your chest listed and your torso long. If you’re able, extend your arms forward for added challenge. Repeat this 3 to 5 times and always attempt to hold longer.

 

Windmills:

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This exercise strengthens and stretches the psoas muscles as well as the oblique muscles. While standing with your arms extended out to each side and your knees slightly bent and your feet a little more than shoulder width apart, lean forward and touch your left hand to your right angle as you extend your right arm upward toward the ceiling all while looking up toward your arm and the ceiling, as well. Return to the original position like a “cross” and repeat on

the other side. Do 5-15 reps without rushing for maximum benefit.

 

And “Psoas”… There you go!

 

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