If you’re like many people, you may have no clue the importance of the psoas muscles.
The psoas (pronounced SO-az) muscles are like all muscles in that they’re made of thousands of tiny fibers woven together. Thus, it’s important to keep them well-stretched and flexible to operate at full capacity.
So then what makes them so special? Well, let’s first take a deeper dive into exactly what the psoas muscles are and what they do.
The Anatomy of the Psoas Muscle
The psoas muscles are long, ribbon-shaped muscles that starts in your lower back (also known as the lumbar region). They’re part of the core muscles in your abdomen and there is one on each side of your spine. They are crucial for moving your upper legs, hips, and lower back.
Originating just below the ribs, they run along the spine, through the pelvis, and end in the front of the body in the groin at the top of the femur. They link the spine to the lower body and are responsible for connecting some of the deeper muscles of the body with those that are closer to the surface. So they serve as something of a bridge connecting the abdomen to the legs and helping you perform movements that require use of both of these areas.
The psoas muscles are crucial for holding your lower back still when you’re seated, doing a sit-up, flexing and moving your hips when you’re standing or lying down, lifting your upper legs (such as in walking) and stabilizing the top of the femur when moving your hips. They also work with other muscles to stabilize your posture.
What Is the Importance of the Psoas Muscle?
So you may be wondering how the psoas gets tight. Well, in some cases it’s a matter of being sedentary for too much of the day. It could be from sleeping on one’s side because of how the legs are positioned. It may even be the result of overcompensation for weak muscles in the back and stomach.
But tension in the psoas can also be caused by too much stress in our lives. Especially for those of us frequently in the fight/flight/freeze mode of the sympathetic nervous system. Being in that state for even just the shortest amount of time creates stressful physical energy. Most animals know intrinsically to shake off this energy when stress has passed and move forward. Humans, however, seem to have lost this ability. And since this tension has to be housed somewhere, it often ends up in psoas muscles.
Given all of the above information about their purpose, the psoas muscles seem like a pretty big deal. And they are. But beyond their important muscular function, they also house large nerves that run through them from the lower spine to the internal organs, pelvic organs, and some of the major nerves in the legs. This is why it’s crucial to keep the psoas muscles stretched and open. Tension or tightness in these muscles can compress the nerves and create all sorts of problems including pain in the back, leg, bladder, pelvis, or hip. It can also contribute to digestive problems and PMS symptoms.
Keeping the Psoas Flexible With Constructive Rest Pose
Given that the psoas muscles run so deep, it seems that they’re rather hard to target. Yet, keeping them long and flexible is critical for the nerves to operate effectively. Fortunately, there is a way to help soften tense or tight psoas muscles.
In a previous post, we discussed the importance of constructive rest pose. And it’s this position that’s an amazingly effective and SIMPLE way to lengthen and relax those psoas muscles.
Locate a firm surface (a floor with a rub or a yoga mat) and simply lay on your back and bend your knees to place your heels about 12-16 inches from your buttocks. Keep the feet and knees both hip-width distance apart.
Your lower back will naturally curve away from the floor. Keep this position of the spine. Do not attempt to flatten it. Let your arms rest at your sides or on your stomach. Then gently inhale and exhale for at least five minutes. Work toward fifteen. In doing this, you’re allowing the spine to be in its natural position and giving the psoas muscles permission to release by virtue of the breath and gravity. If you find it difficult to relax with the feet in this position, you can rest the calf muscles on a chair or couch instead. Just ensure the spine stays in its neutral position.
When you’re ready to release, gently roll onto one side and push yourself up. That’s it! You’ve just passively brought new flexibility to those psoas muscles.
Remember to Steer Clear of Tension Too
The importance of the psoas muscles cannot be understated. So of course any time you can bring more relaxation into your life, the less likelihood you’ll have of storing tension in the psoas muscles.
Yoga, meditation, and other mindfulness practices are excellent remedies for stress. So if you’re ready to explore the beauty and simplicity of these practices, contact us today.
We offer both on-site and virtual teachings of these practices to keep tension at bay while stretching your muscles and easing your mind!
