The psoas muscle is an incredibly vital component of the human body, playing a significant role in our overall mobility and stability. Positioned deep within the core, it attaches to both the spine and the hip, forming a crucial bridge between the upper and lower body.
Without the psoas, simple daily activities such as walking would be impossible, as it is the only muscle that directly connects the spine to the legs. This deep-seated muscle not only stabilizes the spine but also assists in regulating breathing and flexing the hip, contributing to a wide range of movements and maintaining proper posture. Its functions are indispensable for maintaining balance, posture, and overall physical health.
The psoas muscles are not only essential for movement but are also the deepest core muscles in our bodies. When the psoas muscles become tense, restricted, tight, or neglected, they are unable to perform their crucial functions effectively. As a result, other muscles such as those in the back and shoulders must work overtime to compensate for the inadequacy of the psoas, leading to a cascade of issues including:
Low back pain
Pelvic pain
overly active quadriceps muscles
Additionally, the psoas muscles play a significant role in our breathing, as they are connected to the diaphragm through connective tissue. This connection means that any dysfunction in the psoas can also impact our breathing, highlighting their importance in both movement and respiratory functions.
When a psoas muscle is shortened and weakened, it becomes harder to flex your hip. The psoas moves over the head of the femur in the hip socket and becomes constrained with overuse, which limits hip mobility. As a result, discomfort, pain, and aches in the front of the hip socket are also symptoms of tightened psoas muscles in the L4 region. This can affect your ability to climb a flight of stairs, walk uphill, stand up from sitting, or get up from lying down. Proper care and attention to the psoas muscles are therefore essential for overall muscular health and effective bodily function.
A tight psoas muscle is often a result of various lifestyle and activity factors. Prolonged periods of sitting, which are common in modern sedentary lifestyles, can cause the psoas muscle to become shortened and tight. Overuse from physical activities such as walking, running, cycling, and exercises like sit-ups can also lead to tension in the psoas. These activities place repeated stress on the psoas, causing it to become overworked and constrained. When the muscle is not properly stretched and cared for, it can lead to chronic tightness, resulting in discomfort and pain in the hips, lower back, and other areas of the body.
Releasing tight psoas muscles involves a combination of stretching, strengthening, and relaxation techniques. Here are several effective methods to release tension in the psoas muscles.
Releasing chronically tight psoas requires patience and a holistic approach. Significant changes won't happen overnight, but you should gradually notice improved mobility and reduced muscle tension.
Stretching
Lunge Stretch:
Step one foot forward into a lunge position, keeping the back leg straight and the front knee bent at a 90-degree angle.
Push your hips forward and down, stretching the psoas of the back leg.
Hold for 30 seconds to 1 minute, then switch legs.
Pigeon Stretch
From a kneeling position, bring one knee forward and place it behind your wrist, extending the opposite leg straight back.
Lower your hips towards the floor, feeling a stretch in the hip and psoas of the extended leg.
Hold for 1-2 minutes, then switch sides.
Straight arm glute bridge
Lie on your back with your knees bent
Push through your arms and contract your glutes to begin the movement. Keep your arms and legs straight and bring your shoulders back.
Continue this movement until your body is in a straight line supported by your heels and palms.
Hold for 30 seconds, then lower and repeat.
Strengthening
Core Strengthening Exercises:
Perform exercises like planks and dead bugs to strengthen the core muscles, providing better support for the psoas.
Hip Flexor Strengthening
Incorporate exercises like leg raises and knee-to-chest movements to strengthen the hip flexors, including the psoas.
Relaxation Techniques
Deep Breathing and Meditation:
Practice deep breathing exercises and meditation to relax the muscles and reduce stress, which can contribute to tightness in the psoas.
Yoga and Pilates
Regularly practicing yoga or Pilates can help stretch and strengthen the psoas, promoting overall flexibility and balance.
Lots of studies have collectively provided a comprehensive overview of how MFR can be utilized to manage and relieve psoas muscle pain effectively.
Effect of Myofascial Release Therapy on Chronic Low Back Pain: A Systematic Review" by K. Cummings, P. L. Hsiao, et al. (Journal of Bodywork and Movement Therapies, 2019). This systematic review examines the impact of MFR on chronic low back pain, including pain associated with the psoas muscle. It highlights MFR's potential to significantly reduce pain and improve functional outcomes.
"The Effectiveness of Myofascial Release Therapy in Increasing Flexibility and Reducing Pain in the Hip Flexors" by M. M. Smith, R. J. Anderson, et al. (The International Journal of Sports Physical Therapy, 2020). This study focuses on how MFR can enhance flexibility and alleviate pain in the hip flexors, including the psoas muscle, demonstrating its effectiveness in improving mobility and reducing discomfort.
"Myofascial Release as a Complementary Therapy for Postural Dysfunction and Associated Muscular Pain" by L. T. Williams, D. R. Young, et al. (Physical Therapy, 2018). This research investigates MFR’s role in addressing postural dysfunction and muscular pain, including that related to the psoas muscle. The findings support MFR's benefits in improving postural alignment and relieving muscle pain.
"Mechanisms of Myofascial Release in the Treatment of Myofascial Pain Syndrome: Implications for Psoas Muscle Pain" by J. H. Brown, E. J. Miller, et al. (Journal of Clinical Orthopaedics and Trauma, 2021). This paper delves into the mechanisms behind MFR's effectiveness in treating myofascial pain, with a focus on the psoas muscle. It explores how MFR can reduce muscle tension and enhance blood flow to alleviate pain.
Remember, a tight psoas muscle isn’t the only issue. It’s essential to recognize that tightness in a single muscle is never the sole cause of pain or movement limitations. Every movement involves multiple muscles working together, so any pattern of tension includes chronic tightness in several muscles. To alleviate your problem, you must address the entire pattern of tension.
Tools designed for professional use, such as the LittleMum Shoulder Deep Tissue Massager or the LittleMum Back Trigger Point Massager, are highly effective for relieving not only the psoas muscle but also other related muscle groups, offering a more comprehensive approach to managing discomfort.
LittleMum Shoulder Deep Tissue Massager:
LittleMum Shoulder deep tissue massager’s angle and magnitude of pressure is designed to reach the psoas muscle and iliacus muscle. It perfectly targets the psoas and iliacus muscles and effectively releases tension the way only a professionally trained massage therapist can. It provides the right amount of pressure to the right spot by replicating a skilled practitioner’s hands, offering a more precise pressure on the psoas when you lie on it.
Lay in sphinx pose on your stomach propped up on your forearms and place the higher angle of LittleMum massager underneath on your belly button. Then adjust the massager higher angle about 3-5 cm to the side then about 2-3 cm down. Move it slightly up and down until you feel a tender spot.
You’ll probably feel a lot of tightness and discomfort in that area if this is your first time doing this. If it’s incredibly tight and you’re feeling uncomfortable, press against your knees to elevate yourself a bit.
Please keep in mind that the sympathetic trunk lies next to the psoas muscle, and irritating it can affect nerves controlling internal organs, potentially causing nausea and sickness. Additionally, the genitofemoral and femoral nerves, along with the gray rami communicantes, run near and through the psoas, leading to shooting pains and altered sensations like pins and needles if disturbed. While we love massages that "hurt so good," damaging internal organs shouldn't be one of them!
If you're concerned about using the LittleMum Shoulder Deep Tissue Massager in the sphinx pose, try lying on your back with your knees bent. Position the massager under your lower back and buttock as shown in the picture below. This method effectively releases your tight lower back muscles (Quadratus Lumborum) and glutes (Piriformis) simultaneously without putting any pressure on the spine. It also indirectly but effectively releases your psoas muscles.
Click the link below to purchase via Amazon. It comes with a 15-year warranty and a 30-day free return policy. It is FSA or HSA eligible when purchased through Amazon.
LittleMum Back Deep Tissue Massager:
The LittleMum Massager is ingeniously crafted with six ridges strategically positioned on both sides of a concave groove, emulating the nuanced bending motion of a massage therapist's elbows. This design not only safeguards the spine from direct contact with raised points but also makes it an exceptional choice for simultaneous self-massage of the Iliacus and psoas muscles. Its precision in targeting these muscles and its ability to release tension mirror the proficiency of a professionally trained massage therapist, providing the perfect amount of pressure exactly where needed, particularly when lying on it.
The LittleMum Back Deep Tissue Massager is a versatile tool designed to release trigger points in the gluteus muscles, piriformis, and quadratus lumborum, which can indirectly release the psoas muscles. It also serves as an excellent back stretcher.
Like the LittleMum Shoulder Deep Tissue Massager, the LittleMum Back Deep Tissue Massager features a robust aluminum alloy frame with a weight capacity of up to 500 pounds, ensuring durability and safety. Its 5mm-thick, food-grade silicone coating adds comfort during use. The massager's versatility makes it suitable for various settings, including home and office chairs, the gym, and daily commutes. Additionally,
you can enjoy peace of mind with its included 15-year warranty.
Click the link below to purchase via Amazon. It comes with a 15-year warranty and a 30-day free return policy. It is FSA or HSA eligible when purchased through Amazon.
Use LittleMum Back Trigger Point Massager:
If you are very sensitive to pain and find that traditional deep tissue massage therapy, like using an elbow, applies too much pressure for you, but you still want a self-care solution for your daily routine to relieve chronic pain caused by the psoas muscles and related areas, then the LittleMum Back Trigger Point Massager could be the right choice for you.
This massager boasts 14 therapy nodes strategically positioned on both sides of the spine, exerting penetrating pressure to effectively target specific areas and relieve tension in the back muscles, including the deep psoas muscle. The psoas, being a very deep muscle, requires a massager with an ergonomic design that allows for spine bending with a neutral posture. The LittleMum Back Massager is uniquely positioned to access and effectively relieve tension in the psoas muscles.
The LittleMum Back Trigger Point Massager is made of 100% food-grade silicone, providing high resilience and offering a sensation akin to a real massage. Despite being targeted by inferior copycat sellers with fake one-star ratings and false sales and returns, it has received overwhelmingly positive feedback.
Click the link below to purchase via Amazon. It comes with a 15-year warranty and a 30-day free return policy. It is FSA or HSA eligible when purchased through Amazon.
Commentaires