Chronic low back and hip pain? This might be because of your psoas muscle. Learn what it is and how to take care of it.
Many patients come to INVIVO Wellness with chronic low back and hip pain. These two body parts are directly linked by a large muscle called the Psoas, it is also referred to as the Iliopsoas because the Psoas joins with the iliacus muscle, a muscle of the pelvis. This powerful, combined muscle is the active and postural connection between your body and your legs and they are also referred to as “the hip flexors” along with your quadriceps – the front of your thigh.
Where is the Psoas Muscle located?
The Iliopsoas is a long tenderloin-shaped muscle that originates on the inside of the femur and the pelvis and runs deep to our internal organs and connects directly to the lower 6 vertebrae of the back. It also has slips of muscles that insert into the discs between the vertebras!
What does the Psoas Muscle do?
The psoas is very central to human movement. This muscle’s primary action is hip flexion (knee to chest). When the iliopsoas muscles are weak or shortened they can create altered postures that can lead to pain and other dysfunctions when it is either too tight or overstretched.
If it’s too short, it can pull your pelvis into an anterior tilt, compressing the spine and pulling your back into hyperextension. But if your psoas is weak and overstretched, it can flatten the natural curve of your lumbar spine making it vulnerable to injury. It’s even possible for your psoas to be overstretched and tight, pulling your pelvis forward and leaning your spine into a “swayback” position.
How does the Psoas Muscle become tight or weak?
While actual trauma to the iliopsoas is rare, tight and/or weak psoas are very common. Psoas tendonitis is also common. There are many activities that can contribute to a shortened and dysfunctional Iliopsoas.
These include:
- Prolonged and chronic sitting
- Tucked and side-lying sleep postures
- Habitual leg crossing in sitting
- Poor running mechanics
Because the iliopsoas directly or indirectly involves so many joints – the vertebrae, the hip, and the pelvis, it is important that all of these joints are addressed to help return the iliopsoas to a neutral state and therefore decrease pain.
What Can You Do to Care for Your Psoas Muscle?
It is important to both stretch and strengthen your hip flexors. If your hip flexors are underused, they will become weak. When they are weakened, they work extra hard to help you perform everyday tasks which can then make them tight from the extra effort. Weak abdominals also play a very large role in supporting the low back and reducing excessive lumbar curve caused by tight psoas.
Here are some movements and stretches that we recommend to restore the normal function of the iliopsoas.
- Runner’s Lunge Stretch
- Glute Bridges
- Planks
- Straight Leg Raise
RUNNERS LUNGE STRETCH
GLUTE BRIDGE
PLANK
STRAIGHT LEG RAISE
When to seek help and treatment
If you are experiencing pain or tightness for more than 2 weeks, consider visiting a physical therapist to get yourself checked out. Through the expertise of our physical therapists, you can gain a comprehensive understanding of your unique movement patterns and receive targeted interventions to optimize your wellness. This will enhance your overall movement quality, reduce your risk of injuries, and help you achieve your fitness goals with confidence.
Schedule an evaluation appointment with INVIVO Wellness physical therapy today. Our physical therapists also offer a complimentary screening to see if physical therapy is the best option for your situation.
INVIVO Wellness in Milwaukee, Wisconsin offers a whole-body approach to physical therapy meeting the needs of all age groups. Our therapists specialize in evaluating and treating disorders of the joints, muscles, fascia, and nerves that prevent normal movement, cause pain, and limit an active lifestyle.
Treatment plans may include hands-on manual therapies of joint and spine mobilizations/manipulations, massage and stretching techniques, electrical stimulation, therapeutic exercise programs, and self-management recommendations. Ensure you can enjoy the benefits of an active, pain-free lifestyle.
