The psoas major is a deep, long core muscle that connects the spine to the lower body, running from the lumbar vertebrae down to the femur. This muscle is a primary mover for hip flexion (lifting the knee toward the torso) and plays a significant role in stabilizing the lower back and pelvis. When this muscle develops a trigger point—a hyperirritable spot within a taut band of muscle fibers—it can cause localized pain, referred pain, and restricted movement. Common symptoms include low back pain, hip or groin pain, and difficulty maintaining an upright posture or standing for long periods.
Understanding the Location of the Psoas
Locating the psoas for self-treatment requires an understanding of its deep position beneath the abdominal contents. The muscle runs along the back of the abdominal cavity, making direct palpation challenging and requiring caution. To approximate the area, you first need to find the Anterior Superior Iliac Spine (ASIS), the bony protrusion at the front of your hip.
Lying on your back with your knees bent, place your fingertips just inside and slightly below the ASIS. Since the psoas runs deep to the abdominal wall, gently sink your fingers inward toward the spine, following the inside curve of the pelvic bone. Feel for a dense, cord-like structure that is sensitive to pressure, indicating a trigger point. To confirm the location, gently lift your knee a couple of inches; you should feel the psoas muscle contract and become firmer under your fingertips.
Direct Manual Release Techniques
Once the psoas trigger point area is located, apply direct manual release, often called ischemic compression. This technique involves sustained, non-painful pressure to encourage the muscle fibers to relax. Gradually increase the pressure until a noticeable tension or tenderness is felt, ensuring it remains below the threshold of sharp or shooting pain.
For self-treatment, various tools can be used to deliver this sustained pressure, including a specialized psoas release tool, a foam roller, or a lacrosse ball. When using a tool, position it on the floor and lie down so the tool makes contact with the psoas area you identified, making sure to avoid the midline of the abdomen. Hold the pressure on the tender spot for 30 to 90 seconds, or until the local pain sensation begins to subside or “melt away”.
Breathing is important during the release, as the psoas is connected to the diaphragm via fascia. Taking slow, deep breaths, especially exhaling fully, assists in relaxing the muscle and allowing the pressure to sink deeper into the tissue. If a tool is unavailable, careful use of the fingertips can be employed, though the deep nature of the muscle makes this method physically demanding. After releasing the pressure, gently move the area to encourage blood flow before attempting a stretch.
Supportive Stretching and Movement
Following direct compression, supportive stretching is important to restore the full resting length of the psoas muscle. The most effective stretches involve hip extension, which actively lengthens the muscle from its shortened position. A gentle kneeling lunge is a practical option, where one knee is placed on the ground and the torso remains upright, ensuring the hips are pushed slightly forward. This action creates tension along the front of the hip and thigh on the side of the kneeling leg, targeting the psoas.
To deepen the stretch, you can gently tilt the pelvis backward by tucking the tailbone slightly, which isolates the lengthening to the psoas rather than hyperextending the lower back. Another option is the modified bridge pose, where lying on your back, you use a block or cushion under the sacrum and allow one leg to extend gently toward the floor. Incorporating dynamic movement, such as a gentle hip sway or a slight increase and decrease in the lunge depth, can also promote improved circulation and further release tension.
Postural and Lifestyle Modifications for Prevention
Chronic psoas tightness often originates from prolonged periods of sitting, which keeps the muscle in a continuously shortened position. This adaptive shortening can lead to the formation of trigger points and a loss of the muscle’s natural length. A fundamental lifestyle modification involves limiting continuous sitting time by taking regular standing breaks every 30 to 60 minutes.
When sitting is unavoidable, adjusting your posture and workstation can reduce the strain on the psoas. Ensure that your hips are positioned at or slightly above the level of your knees, which helps to maintain a more neutral pelvic and lumbar spine position. Paying attention to standing posture, specifically avoiding an excessive anterior pelvic tilt (a pronounced forward tipping of the pelvis), can prevent the psoas from becoming chronically over-engaged. Promoting active sitting, where you periodically engage small core muscles to maintain balance, helps keep the psoas from becoming static and tight throughout the workday.