The psoas muscle is a deep, powerful core muscle that connects the trunk to the lower limbs. Because of its unique placement, it is a frequent source of pain when it becomes tight or dysfunctional. Its location, deep within the torso and behind abdominal organs, makes physically finding the psoas challenging, but understanding its anatomy is key. Understanding its anatomy and using proper technique allows for a gentle, safe exploration of this muscle. This guide details its function and how to locate it.
The Psoas Muscle: Structure and Role
The psoas major muscle is a long, thick, spindle-shaped muscle and is the body’s strongest hip flexor, forming part of the iliopsoas group. It originates high on the spine, attaching to the sides of the vertebral bodies and transverse processes from the twelfth thoracic vertebra (T12) down to the fifth lumbar vertebra (L5), including the intervertebral discs. From these spinal origins, the muscle travels downward and forward through the pelvis.
The psoas merges with the iliacus muscle, which lines the inside of the hip bone. The combined tendon inserts onto the lesser trochanter, a bony prominence on the inner upper part of the femur (thigh bone). This deep anatomical connection explains its primary role in flexing the hip joint, such as lifting the knee toward the chest. The psoas also stabilizes the lower spine, helping maintain proper posture and balance during standing and walking.
Step-by-Step Guide to Locating the Psoas
Locating the psoas requires a gentle, deliberate approach since it lies beneath the abdominal organs. Start by lying comfortably on your back (supine position) with your knees bent and feet flat on the floor. This position relaxes the abdominal wall muscles, making it easier to reach deeper structures.
Identifying the Starting Point
The first step is identifying the Anterior Superior Iliac Spine (ASIS), the prominent bony point at the front of your hip on either side. Place your fingertips just inside this bony landmark, moving toward the center of your body and slightly downward into the soft tissues of the lower abdomen. Breathe deeply and slowly throughout this process, using your exhale to relax your abdomen and allow your fingers to sink deeper.
Applying Pressure
As you exhale, slowly and gently press your fingers inward and slightly toward the spine. You should aim to move past the superficial abdominal muscles and internal organs, not pressing straight down. Use the pads of your index, middle, and ring fingers, bracing them with the fingers of your other hand to apply steady, controlled pressure. Do not force the pressure or move quickly, as the abdominal area contains sensitive tissues.
Confirming Location
Once you feel a dense, rope-like structure deep beneath your fingers, attempt to confirm the location. Keep your fingers in place with sustained, gentle pressure, and slowly lift the foot on that side just an inch or two off the floor. This initiates slight hip flexion. If you are on the psoas, you should feel the muscle contract underneath your fingers, becoming firmer as it engages to lift the leg. If you feel sharp pain, immediately reduce the pressure and reposition your fingers.
Recognizing Symptoms of Psoas Dysfunction
Psoas dysfunction often manifests as chronic, unexplained pain. A common indicator is low back pain, particularly in the lumbosacral region where the lower back meets the pelvis. This discomfort is often described as a persistent, deep ache that worsens when transitioning from sitting to standing.
A tight psoas can cause pain felt in the front of the hip, the groin, or radiating into the buttock area. Because of its strong connection to the spine, a shortened psoas can pull the lumbar vertebrae forward, contributing to an exaggerated curve in the lower back, known as anterior pelvic tilt or hyperlordosis. This postural change can make it difficult to stand upright or maintain a comfortable standing position for extended periods.
Psoas-related pain often improves with rest but worsens with activities requiring repeated hip flexion, such as walking, running, or climbing stairs. Individuals may also report a catching or snapping sensation deep within the hip or groin during certain movements. Recognizing these specific patterns of discomfort indicates that the psoas muscle may be involved.