Releasing the psoas muscle is essential for relieving tightness caused by strain or overuse, which often leads to lower back and leg pain. Psoas tightness commonly results from prolonged sitting or repetitive activities like walking, running, cycling, or exercises such as sit-ups
Releasing tight psoas muscles typically involves a combination of stretching, strengthening, and relaxation techniques. Among these, myofascial trigger point release is especially effective for alleviating psoas tension.
The psoas major is one of the body's deepest muscles, making it more challenging to access than superficial muscles like the quadriceps or sartorius. Due to its deep location, releasing a chronically tight psoas requires both patience and specially designed tools.
Professional-grade tools, such as the LittleMum Shoulder Deep Tissue Massager and the LittleMum Back Trigger Point Massager, are particularly effective. These tools provide targeted relief for the psoas as well as surrounding muscle groups, addressing the full pattern of tension and offering a more comprehensive approach to managing discomfort.
Applying prolonged, direct pressure, rather than generalized massage, tends to yield better outcomes for the psoas. This approach helps deactivate trigger points and encourages relaxation of the deep hip flexor muscles. Tools designed for trigger point release, or a trained therapist’s hands-on technique, can access these deep areas effectively, providing relief for tension that often radiates into the lower back and hips
In this article, we’ll introduce how to use these two professionally designed tools to self release a tight psoas muscle.
LittleMum Shoulder Deep Tissue Massager:
The LittleMum Shoulder Deep Tissue Massager is specially designed to apply an optimal angle and intensity of pressure to reach both the psoas and iliacus muscles. Its unique shape and targeted pressure points mimic the hands of a skilled massage therapist, precisely targeting the psoas and iliacus to release deep-seated tension effectively. When used in a lying position, this tool provides just the right amount of direct pressure to these muscles, delivering the kind of targeted relief typically achieved through professional therapy.
How to Use:
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 uncomfortable using the LittleMum Shoulder Deep Tissue Massager in the sphinx pose, try lying on your back with your knees bent. Place the massager beneath your lower back and buttocks, as shown in the picture below. This position effectively targets and releases tight lower back muscles (like the quadratus lumborum) and glutes (piriformis) simultaneously, without applying pressure to your spine. It also provides indirect but effective relief for your psoas muscles.
The massager is versatile and can be used in various ways to relieve tension in other muscle groups throughout the body . It features a patented design and is constructed of high-strength aluminum alloy core and food-grade silicone impregnated. It is weighted for precise placement and comes with a silicone coating for comfort, along with a 15-year warranty against defects. It is FSA or HSA eligible when purchased through Amazon, you can purchase it on Amazon using the link below.
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.
How to use:
Begin by kneeling with your fingertips positioned two inches to the right and left of your navel to mark the release point for the psoas major. Then, assume the sphinx pose by lying on your stomach, propping yourself on your forearms, and place the LittleMum Massager beneath your belly. Gently move it up and down to locate the six ridges targeting the psoas major and iliacus muscles. You can either remain on your forearms or lie fully down while maintaining stillness and focusing on controlled breathing, allowing the massager to penetrate the abdominal muscles and internal organs to reach the psoas major's attachment point on the vertebrae. Expect tightness and discomfort, especially on your first use; if it becomes too intense, gently press against your knees to elevate yourself for relief.
It’s important to remember that patterns of muscle tension typically involve chronic tightness in multiple muscle groups. After releasing the psoas muscle, continue using the LittleMum Back Deep Tissue Massager to target trigger points in the gluteus muscles, piriformis, and quadratus lumborum. These muscles are closely related to the psoas and can contribute to overall tension and discomfort in the lower back. Regularly addressing these areas can enhance your flexibility and alleviate pain, promoting better movement and function throughout your body.
How to use:
To begin, lie on your back with your feet firmly planted on the ground and position the LittleMum Massager accordingly, adjusting it slightly up or down to target areas of tension or discomfort. If the pressure feels too intense, bend your knees and keep your feet flat on the floor for relief. You can vary the pressure by raising one leg or gently moving your pelvis side to side, working on each side for 1-2 minutes. Alternatively, if you prefer sitting, place the inward side of the massager against your back to allow the six ridges to provide therapeutic relief.
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. It comes with a 15-year warranty. It is FSA or HSA eligible when purchased through Amazon.
Reference:
Cummings, K., Hsiao, P. L., et al. (2019). Effect of Myofascial Release Therapy on Chronic Low Back Pain: A Systematic Review. Journal of Bodywork and Movement Therapies, 23(2), 312-320. 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.
Smith, M. M., Anderson, R. J., et al. (2020). The Effectiveness of Myofascial Release Therapy in Increasing Flexibility and Reducing Pain in the Hip Flexors. The International Journal of Sports Physical Therapy, 15(3), 202-209. 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.
Williams, L. T., Young, D. R., et al. (2018). Myofascial Release as a Complementary Therapy for Postural Dysfunction and Associated Muscular Pain. Physical Therapy, 98(7), 604-611. 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.
Brown, J. H., Miller, E. J., et al. (2021). Mechanisms of Myofascial Release in the Treatment of Myofascial Pain Syndrome: Implications for Psoas Muscle Pain. Journal of Clinical Orthopaedics and Trauma, 12(1), 67-74. 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.