The Psoas muscle is the leading cause of back pain.
Some basic psoas information:
The psoas causes low back pain, sacroiliac pain, sciatica, disc problems, scoliosis, hip degeneration and knee pain
Unresolved trauma can keep the psoas short and reactive
The psoas (pronounced "so - az") primarily flexes the hip and the spinal column
The psoas functions as a hip and thigh flexor, which makes it the major walking muscle
The psoas can torque your spine to the right or left, pull it forward and twist the pelvis into various distortions
When the psoas is stuck in contraction stretches or strengthening can tighten the muscle even more
The psoas is part of a group of muscles effecting the back and hips that include: iliacus, iliopsoas, psoas minor and quadratus
lumborum
The psoas is a major part of your body's defensive physiology which responds to danger with flight, fight or freeze.
#1. What is the Psoas Muscle?
The number of problems caused by the psoas is quite astonishing.
The psoas (pronounced "so - az") primarily flexes the hip and the spinal column. At about 16 inches long on the average, it is one of the largest and thickest muscles of the body (in animals it's known as the tenderloin). This powerful muscle runs down the lower mid spine beginning at the 12th thoracic vertebrae connecting to all the vertebral bodies, discs and transverse processes of all the lumbar vertebrae down across the pelvis to attach on the inside of the top of the leg at the lesser trochanter. The lower portion combines with fibers from the iliacus muscle, which sits inside the surface of the pelvis and sacrum, to become the Iliopsoas muscle as it curves over the pubic bone and inserts on the lesser trochanter.
#2. What is the function of the psoas?
The psoas has a number of diverse functions, making it a key factor in health. The psoas functions as a hip and thigh flexor, which makes it the major walking muscle. If the legs are stationary the action of it is a bend the spine forward; if sitting, it stabilizes and balances the trunk. The lower psoas brings the lumbar vertebrae forward and downward to create pelvic tilt.
When we think of smooth, elegant and graceful movement in dancers and athletes we are looking at the psoas functioning at its optimum. It requires that the psoas maintains the pelvis in a dynamically neutral orientation that can move easily and retain structural integrity. This creates positions of the spine that require the least muscular effort.
#3. What are the common pain symptoms of the psoas?
When the muscle becomes contracted due to injuries, poor posture, prolonged sitting, or stress, it can alter the biomechanics of the pelvis and the lumbar, thoracic and even cervical vertebrae. Typically a dysfunctional psoas is responsible for referred pain down the front of the thigh and vertically along the lower to mid spinal column. Trigger points are found above the path of the psoas on the abdomen. Frequently the quadratus lumborum muscles develop trigger points, as well as the piriformis, gluteals, hamstrings, and erector spinae.
The psoas can torque your spine to the right or left, pull it forward and twist the pelvis into various distortions. Frequently one psoas will shorten and pull the spine and/or pelvis to our dominant side. The distortions of the spine and pelvis can also show up as a short or long leg. This all results in scoliosis, kyphosis, lordosis, trigger points, and spasms in back muscles trying to resist the pulling of the psoas.It can also pull the spine downward, compressing the facet joints and the intervertebral discs of the lumbar spine. The pressure can cause the discs to degenerate, becoming thinner and less flexible. This degeneration makes the discs more susceptible to bulging or tearing, especially with twisting and bending movements.
Get 7 Effective Psoas Relief Exercises!
Organized by Barry Krost after 20+ years of working with the psoas.
7 Methods of Releasing the Psoas Muscle and Back PainThe many Psoas stretches and exercise found on the web frequently are ineffective until the psoas is ready to change. This 7 step sequence helps prepare your psoas muscle to respond to stretches and exercises. It includes stretches and exercises that are safe and effective.
The 10 page E-Pamphlet, "7 Methods of Releasing the Psoas Muscle and Back Pain," is delivered electronically as a PDF. It has everything you need to begin to transform your pain and discomfort.
Full of easy directions and photos of each exercise, you will quickly find the relief you have been searching for.Each of the 7 methods contains an introduction to the activity, clear directions and photos that illustrate the experience.
This pdf is designed to help you to gently release your psoas. The methods, if done on a regular basis, should help to keep your back (and hips) flexible and resilient.
#4. What keeps the psoas in contraction?
The psoas will stay contracted because of postural habits and trauma. The way we stand, walk and sit can distort the psoas. If we walk or stand with our chin in an overly forward position the muscle will tighten. Sitting through much of the day at the office, car or elsewhere causes the muscle to shorten to keep us bio-mechanically balanced in our chairs. Over time we develop a "normal" way of holding the psoas that is dysfunctional.
Unresolved trauma can keep the psoas short and reactive. This is a primary muscle in flight, fight, freeze or fear responses to danger. When survival is at stake, it propels the body to hit the ground running. When startled, it ignites preparation of the extensor muscles to reach out (grab hold) or run. Until the psoas is released the muscle may stay contracted and go into further shortening and spasm very easily.
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