Understanding the Psoas Muscle: Symptoms, Causes, and Treatments

The psoas muscle is one that frequently comes up in conversation and can be a bit of a buzzword in the management of various issues. Often referred to as part of the “hip flexors,” the psoas is involved in many of our daily postures and movements. Located deep in the hip and abdomen, this long muscle runs across the front of the hip joint and connects from the lower back to the thigh bone. Its primary function is to facilitate hip flexion, allowing us to lift our knees towards our chest, as well as helping with simple posture control in both sitting and standing activities. Considering this, the psoas muscle can become a contributor to discomfort and pain if it does not tolerate its normal roles. Understanding its symptoms, causes, and treatment options can be very helpful for remaining symptom-free and performing at your best.

It is important to note that the psoas can frequently take the blame for a number of hip and lower back issues. However, on its own, it is rarely the sole reason for pain; instead, it should be considered one piece in a larger puzzle.

Symptoms of Psoas Muscle Issues

When the psoas muscle is strained, tight, or aggravated, it can contribute to a variety of symptoms, including:

1. Lower Back Pain: Since the psoas connects the spine to the legs, any dysfunction can present with discomfort and pain in the lower back.
2. Hip Pain: Pain can radiate into the hip area, particularly when moving from sitting to standing or during activities that involve bending or lifting.
3. Stiffness: A tight psoas may cause stiffness in the hips and lower back, affecting mobility, particularly with larger strides.
4. Postural Difficulties: An aggravated psoas can contribute to poor postural control, leading to difficulty with prolonged sitting, rising to a standing position, or managing pelvis and lower back positions.
5. Difficulty with Movement: Individuals may find it challenging to engage in activities like running, climbing stairs, or even walking, as these movements rely heavily on a happy psoas.

Causes of Psoas Muscle Problems

Several factors can contribute to the psoas muscle becoming irritated:

• Sedentary Lifestyle: Prolonged sitting can cause the psoas to become tight and shortened, resulting in discomfort. This might be more apparent with a change from less sedentary to more sedentary behaviours (e.g., increased desk workload, travel involving sitting, illness reducing normal exercise patterns).
• Poor Postural Control: Lack of proper control of the muscles in the trunk and hips that contribute to normal posture may result in undue stress on the psoas, exacerbating tightness and pain.
• Overexertion: Intense physical activity or sudden changes in exercise routines can strain the muscle, often including movements with fast or heavy knee drive or hip extension (e.g., increased sprinting, kicking, and overhead loading).
• Emotional Stress: Interestingly, the psoas is linked to our body’s stress response. Emotional tension can manifest physically, causing the muscle to tighten.

Treatments for Psoas Muscle Issues

Addressing psoas muscle discomfort involves a combination of strategies, and often an examination is required to best identify whether the psoas is involved and what strategies will be most helpful. Some common strategies include:

• Stretching: Regular stretching can help manage tightness and symptoms in the short term. Psoas stretches, such as lunges or kneeling hip flexor stretches, can promote flexibility.
• Strengthening Exercises: Strengthening the psoas and surrounding muscles, particularly the core and glutes, can provide better support and tolerance for the psoas. Exercises like bridges, planks, and resisted hip flexion may be beneficial.
• Physiotherapy: A physiotherapist can design a personalised rehabilitation programme, focusing on restoring strength and flexibility in the psoas and surrounding areas.
• Massage Therapy: Deep tissue massage or myofascial release can help relieve tension in the psoas muscle and improve blood flow.
• Mindfulness and Stress Reduction: Techniques such as yoga, meditation, and deep breathing can help reduce emotional stress, indirectly benefiting the psoas.
• Regular Movement: Incorporating regular movement throughout the day, such as walking, stretching, and changing positions, can help keep the psoas healthy and prevent stiffness.

Conclusion

The psoas muscle may be a small piece of the puzzle in your pain problem, but it might also be the missing link to getting back to the activities you love. By understanding the symptoms, including tight psoas symptoms, causes, and treatments related to psoas muscle issues, individuals can take proactive steps to maintain their physical health and enhance their quality of life. Regular exercise, mindful movement, and stress management are essential for keeping this crucial muscle functioning optimally.

If you are experiencing any trouble around the hip, lower back, or are unsure if your psoas may be struggling to tolerate your daily tasks and exercise, reach out to us at Coast Sport. We can help assess and manage your issue and support you in returning to feeling, moving, and performing well.