A psoas release is a therapeutic technique aimed at relieving chronic tension in the psoas muscle, a deep-seated muscle group located near the core of the body. This manual therapy procedure involves sustained pressure to encourage the muscle to lengthen and relax, addressing a common source of physical discomfort. The release seeks to alleviate the strain that a tight psoas places on the surrounding structures, which can often manifest as persistent, aching pain. Many people who experience non-specific lower back pain, hip stiffness, or postural issues often find these symptoms are connected to psoas dysfunction. This specialized technique offers a way to directly access and influence this deeply located muscle.
Understanding the Psoas Muscle
The psoas muscle is actually composed of two distinct muscles, the psoas major and psoas minor, which join with the iliacus muscle to form the iliopsoas group. This muscle is unique because it is the only one that connects the lumbar spine to the lower body. It originates from the side of the vertebral bodies of the last thoracic vertebra (T12) and all five lumbar vertebrae (L1-L5), and then travels downward to attach to the lesser trochanter on the femur. This deep location and extensive attachment make the psoas a primary mover for several functions. Its main action is hip flexion, which is the movement of lifting the knee toward the torso, as seen during walking or running. It also plays a significant role in stabilizing the spine and helps with lateral bending of the trunk. The health of the psoas directly influences overall posture and mobility.
Why the Psoas Muscle Becomes Tight
The psoas muscle commonly develops tightness due to modern lifestyle habits, particularly prolonged sitting. When a person sits for many hours each day, the psoas is held in a constantly shortened position, which can lead to chronic shortening and stiffness. Repetitive movements, such as those found in running, cycling, or certain sports that involve frequent hip flexion, can also lead to overuse and strain.
Beyond physical strain, the psoas is uniquely linked to the body’s stress response. It contracts in response to perceived danger as part of the fight-or-flight mechanism, leading some to call it the “muscle of the soul”. Emotional tension and chronic stress can cause the muscle to remain in a state of sustained contraction. When the muscle becomes chronically tight, it can pull on the lumbar spine, contributing to deep, aching lower back pain, hip discomfort, or an exaggerated curve in the lower back.
Performing Psoas Release Manually
A professional psoas release is a hands-on manual therapy technique typically performed by a physical therapist, massage therapist, or chiropractor. The goal is to apply deep, sustained pressure to the muscle to encourage it to relax and lengthen. The patient is positioned lying on their back, often with their hips and knees slightly bent, which helps to relax the abdominal muscles and bring the psoas into a more accessible state.
The practitioner uses their fingertips to slowly and carefully palpate through the abdominal wall, moving laterally to the navel, to reach the deep psoas muscle. This deep palpation is performed with caution to avoid structures like the aorta. The patient may be asked to slightly flex their hip so the practitioner can feel the muscle contract under their fingers, confirming the correct location.
Once the muscle is located, the therapist applies slow, sustained pressure, sometimes for several minutes, to encourage the release of tension. The patient may feel a deep tenderness or a referral of pain to the hip or groin area as the pressure is applied to the tense muscle fibers. To enhance the release, the therapist may incorporate functional movements, such as asking the patient to gently slide their heel down the table or slowly move their arm. This combination of direct pressure and active movement, often called pin-and-stretch, helps to restore the muscle’s resting length and improve its function.
Home Management for Psoas Health
Managing psoas health outside of professional sessions involves a combination of specific stretching, strengthening, and lifestyle modifications. Regular movement throughout the day is important, as taking short breaks from prolonged sitting prevents the muscle from remaining in a shortened position. Simple adjustments, such as using a standing desk or performing mini-stretches every hour, can significantly reduce chronic tightness.
Specific stretches are beneficial for maintaining the muscle’s flexibility. The half-kneeling psoas stretch is highly effective, involving kneeling on one knee and gently leaning the hips forward until a stretch is felt in the front of the hip of the back leg. Other useful stretches include the supine psoas stretch, where one knee is pulled to the chest while the opposite leg is extended along the floor.
For a more direct self-management approach, some individuals use specialized tools designed to apply sustained pressure to the psoas and surrounding hip flexors. When using such a device, the person lies on the tool and uses deep, slow breaths against the pressure point to promote a passive release. Incorporating exercises that strengthen the core and glutes also helps, as these muscles can take over some of the stabilizing work, preventing the psoas from becoming overworked.