The Psoas Muscle: Your Key to Eliminating Back and Pelvic Pain
The psoas muscle is one of the main flexor muscles of the hip. At originates in the L1 through L3 lumbar muscles and has the nerve roots of L1-L3 pass beneat the muscle belly. The tough thing about the psoas is that is has two different jobs. #1 To Stabilize your spine and #2 to Flex Your Hip. The psoas can get confused at times and because of this it’s a common area to have excessive stiffness and tension. These can be great contributors to low back pain, stenosis and hip pain.
Poor psoas function
When someone has a dysfunctional psoas muscle, they become limited in their hip extension movement and end up over-rating both their pelvis and their lower back. This excessive motion open the door to lower back issue.
How to Help Your Psoas
The best way to improve your psoas function is to engage and strength your glutes. Once you've trained your glutes to stabilize your hips and pelvis, you were start allowing the psoas muscle to lengthen and decrease all the extra tension that can accumulate.
Sample Manual Therapy
Here’s an example of Myofasical Release of the Psoas and Iliacus muscles.
At Home Psoas Strategies
Kneeling Hip Flexion stretches are a good idea but be careful not to over-extend the pelvis. You can make sure you don’t over-extend by engaging through the glute of the rear leg and make sure your pelvis isn’t tilting at all.