The Psoas Muscle: What It Does, How It Gets Injured, and How to Treat It

Psoas - One of the Most Important Muscles in Your Body

Ever heard of the psoas muscle? If not, you’re not alone—it’s one of the most important muscles in your body that doesn’t get nearly the attention it deserves. Whether you're walking, running, or just standing up straight, your psoas muscle is working hard behind the scenes. And when things go wrong with this muscle, it can lead to all kinds of pain and discomfort, especially in the lower back, hips, and even the pelvis.

In this post, we’re going to dive deep into what the psoas muscle is, how it can get injured, and most importantly, how it can be treated using massage, manual therapy, and trigger point therapy. Ready to learn more? Let’s get into it!

What Is the Psoas Muscle?

The psoas muscle is a long, deep muscle located in your core. It's part of a muscle group called the iliopsoas, which also includes the iliacus muscle. The psoas runs from your lumbar spine (lower back) and attaches to the top of your femur (thigh bone). It's the only muscle that connects your spine to your legs, making it absolutely crucial for both movement and stability.

The psoas muscle’s primary function is to flex the hip—that is, lifting your thigh toward your abdomen. This movement happens when you walk, run, or bend at the hip. But the psoas does more than just help you move your legs. It also stabilizes the spine, supports the pelvis, and even plays a role in your posture.

How the Psoas Muscle Gets Injured

Unfortunately, the psoas is one of those muscles that’s easy to injure or overwork, especially if you spend a lot of time sitting, engaging in repetitive activities, or living with chronic stress. Let’s look at the most common ways the psoas muscle gets into trouble.

1. Sitting for Too Long One of the most common causes of psoas issues is prolonged sitting. When you sit for long periods, the psoas muscle stays in a shortened position. Over time, this leads to tightness, which can make it difficult to stand up straight or move freely. Sitting for hours a day can also cause low back pain because a tight psoas pulls on the lumbar spine.

2. Repetitive Movements People who engage in sports or activities that involve repetitive hip flexion—like running, cycling, or dancing—are prone to developing a tight or strained psoas muscle. The constant use of this muscle without adequate stretching or recovery can lead to injury.

3. Stress and Emotional Tension You’ve probably heard about the body’s “fight or flight” response, right? Well, the psoas is closely tied to this. When you’re under stress, your psoas contracts as part of this natural response. But if you’re constantly stressed, the psoas stays tight and contracted, which can lead to chronic pain in the lower back or hips.

4. Poor Posture Slouching or poor posture can also contribute to psoas tightness. When your spine is out of alignment, the psoas may have to work harder to support your body, leading to strain and discomfort over time.

5. Trauma or Injury A fall, sports injury, or even overtraining can lead to psoas strain or injury. Sometimes, the muscle becomes overworked because other muscles around it are weak, forcing the psoas to compensate.

Symptoms of Psoas Dysfunction

When the psoas muscle is tight, injured, or overworked, it can lead to a range of symptoms, many of which are easy to misinterpret as being caused by other conditions. Here’s what to look out for:

• Low back pain: A tight psoas pulls on the lumbar spine, which can lead to discomfort or pain in the lower back.
• Hip and groin pain: The psoas flexes the hip, so when it’s tight, you might feel pain in your hips or groin area.
• Difficulty standing up straight: If your psoas is tight, it may cause you to lean forward slightly when standing, making it hard to fully extend your hips.
• Pelvic tilt: Tightness in the psoas can tilt your pelvis forward, affecting your posture and balance.
• Referred pain: Sometimes psoas tightness can cause pain in unexpected areas, like the abdomen or down the front of the thighs.

How to Treat Psoas Injuries with Massage and Manual Therapy

So, how do you go about fixing a tight or injured psoas? The good news is that massage therapy, manual therapy, and trigger point therapy can all be highly effective at treating psoas dysfunction.

1. Massage Therapy for the Psoas

Massage therapy can be a great way to release tension in the psoas. However, because the muscle is located so deeply in the body, it requires a more targeted approach. Techniques like deep tissue massage or myofascial release are particularly helpful for reaching the psoas.

During a session, a therapist will work through the abdomen and hip flexors to access the deeper layers of the muscle. They’ll use slow, firm pressure to release tension and help the psoas muscle lengthen and relax. It’s a delicate process, but it can bring significant relief.

2. Manual Therapy for the Psoas

Manual therapy is another effective way to treat psoas dysfunction. This includes techniques like muscle energy techniques (MET) and strain-counterstrain, which are often used by physical therapists.

With muscle energy techniques, the therapist guides the client to contract the psoas while applying gentle resistance. This process helps reset the muscle and improve its flexibility. Strain-counterstrain works by placing the body in a position that shortens the psoas, allowing it to relax and release tension without force.

3. Trigger Point Therapy for the Psoas

One of the key treatments for psoas dysfunction is trigger point therapy. Trigger points are tiny knots or areas of tension within a muscle, and the psoas is especially prone to developing these.

Trigger point therapy involves applying direct pressure to these knots to help them release. A skilled therapist will know how to locate these points by working through the abdomen to access the psoas. Because the psoas is a deep muscle, it’s important that the therapist is experienced in this type of work to avoid any discomfort or injury.

After the trigger points are released, it’s important to follow up with stretching and strengthening exercises to maintain flexibility and prevent the muscle from becoming tight again.

How to Keep Your Psoas Healthy

Once you’ve worked on releasing the tension in your psoas, you’ll want to make sure it stays healthy. Here are a few tips to keep your psoas in good shape:

• Stretch regularly: Gentle stretching can help keep the psoas flexible. Try stretches like the lunge stretch or pigeon pose to target the psoas.
• Watch your posture: Be mindful of your posture, especially if you spend a lot of time sitting. Keep your spine aligned and your hips supported.
• Stay active: Regular movement, like walking or light exercise, can help keep the psoas from becoming tight or overworked. Just be sure to balance activity with proper recovery.
• Manage stress: Because the psoas is closely linked to the body’s stress response, finding ways to manage stress—like meditation or breathing exercises—can help prevent tightness in the muscle.

Conclusion: The Importance of Addressing Psoas Issues

The psoas muscle might not be one that we think about every day, but when it’s tight or injured, it can have a big impact on your overall movement and comfort. Whether you’re experiencing low back pain, hip discomfort, or even postural problems, the psoas might be the culprit.

The good news is that massage therapy, manual therapy, and trigger point therapy can help release the tension in this crucial muscle and get you back to moving freely. If you’re dealing with pain or discomfort related to the psoas, it’s worth exploring these therapies to find relief and restore proper function to your hips and lower back.