How the Psoas Muscle Works: 5 Tips for Psoas Muscle Health

The psoas muscle is a major lower back muscle that connects the torso to the legs, located in the lumbar region of the spine. The complex psoas muscle’s primary function is hip flexion (flexing of the hip joint) and stabilizing the spine. Misalignment, overuse, or a weak and tight psoas muscle can cause pelvic and lower back pain.

The muscle originates from the lumbar vertebrae, wraps around the sides of the spine and the pelvis, and attaches to the lesser trochanter of the femur (the thigh bone). The psoas also connects to the iliacus muscle inside the pelvis and wraps around to attach to the femur. This conjunction of the two muscles is known as the iliopsoas muscle.

The psoas muscle is multifunctional:

• Connects the spine and hips to the legs. The psoas major, the most prominent part of the psoas muscle, is among the most important muscles in the hip flexors, which connect the legs and pelvis and allow the thighs to lift towards the torso.
• Helps internal organs function. The psoas muscles support our internal organs, pushing blood and lymph (the fluid that contains white blood cells) throughout the body.
• Supports our psychological well-being. The psoas muscles are deep internal muscles that wrap around the pelvis near the diaphragm. The health of this muscle group is tied to our breathing and “fight or flight” sympathetic nervous system response. In high-stress situations, the psoas can tighten and cause anxiety. Thus, a healthy, strong, elongated psoas muscle can promote a more relaxed state of mind.

If you have concerns about a potential psoas muscle imbalance, discuss your symptoms with a doctor, chiropractor, or physical therapist. Here are a few common signs of a psoas muscle imbalance:

1. 1. Fatigue or shortness of breath: An imbalance in the psoas muscle can trigger an imbalance in the internal organs because of its placement in the body near the diaphragm and the level of support it gives the organs to circulate blood.
2. 2. Cramps or constipation: A tight or imbalanced psoas muscle can contribute to digestive irregularities and added pressure on reproductive organs, resulting in menstrual cramps, constipation, and even sexual dysfunction.
3. 3. Posture misalignment: A tight psoas muscle can pull so much on the muscles in the body that it can cause the sacrum (bone at the spinal base) to lose its natural curvature, which adversely affects posture.
4. 4. Unexplained pain in the lower back, knees, or hips: Lower back pain can occur for many reasons, but when that pain is also in the hips or the knees and is inexplicable, it’s possible that the psoas muscle is tight and not allowing full joint rotation.

Here are some preventative measures you can take to preserve the health of this vital muscle and avoid overusing it:

1. 1. Take breaks from sitting. If you have to sit for long periods for work or otherwise, try to take breaks and walk around at least every hour to avoid a tight psoas muscle.
2. 2. Use support. Place a rolled-up blanket or other support underneath your lumbar spine while you sit to lift your hips slightly.
3. 3. Pace your workouts. Intense exercise and overstretching can also lead to psoas issues, so balance your oblique crunches (sit-ups) with Restorative yoga poses and maintain awareness of your comfortable range of motion.
4. 4. Practice gentle yoga exercises. Practice yoga poses like supported bridge, held warrior I, and boat pose to create strength and body awareness in your psoas muscles.
5. 5. Get a professional therapeutic massage. A massage therapist can help ease chronic pain by working the fascia around a tight psoas muscle to relax the body and ease any tension near your sacroiliac joint and surrounding ligaments.

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