The psoas muscles are located on each side of our body, originate on the lower lumbar vertebrae and attach to the top of the femurs (thigh bones). In unison with the illacus, which originate on the pelvis crest and also attaches to the femur, it is considered the major flexor the hip. Flexion of the hip can occur in two different ways. 1) bringing the knee into the chest as in knee lifts and 2) by bringing the chest towards the thighs as in crunches.
Back pain, could be the cause of tight psoas muscles. When psoas muscles are shortened they create an anterior tilt of the pelvis. If the pelvis remains in this position it affects the lower vertebrae and thus creates back pain. The lower back pain is diffuse, it can radiate to the outer hip and gluteal areas and as high as the lower thoracic.
If you are experiencing lower back pain upon standing up from being seated for an extended period of time and that pain dissipates shortly after standing and moving about, then you might have tight psoas muscles that need some stretching. Being in supine (laying down), walking and standing do not effect the muscle and actually relieve some of the discomfort in the lower back. However, extending the leg in a seated position as in driving your car, twisting at the waist in standing with feet fixed on the floor, and doing too many sit ups can definitely aggravate the condition.
Tight psoas muscles can alter your gate while walking which in turn can lead to hip, knee and foot pain in addition to lower back pain.
Exercises:
Runner’s lunge, right knee bent and foot on the mat, extend your left leg back resting the left knee on the mat approximately 6 inches or so behind the left hip. Hold the pose for 5-10 breaths and repeat on opposite side.
In yoga, lengthening the spine in poses such as back bends, the psoas needs to be relaxed allowing the extension of the spine.
Join me on the mat and let’s explore “The Mighty Psaos”!
