Table of ContentsView AllTable of ContentsAnatomySymptomsExercises for TightnessStretches for WeaknessTriggersAssociated ConditionsPhysical Therapy
Table of ContentsView All
View All
Table of Contents
Anatomy
Symptoms
Exercises for Tightness
Stretches for Weakness
Triggers
Associated Conditions
Physical Therapy
Thepsoas muscleis deep within the body, near the pelvis and spine. It is a type of muscle known as a fusiform muscle, which describes muscle narrow toward the ends and wider in the middle. Some people may experience pain in the psoas muscle for a variety of reasons, including:
When experiencing pain in the psoas muscle, there are various ways to cope, such as stretching. The stretches listed ahead can help reduce psoas muscle pain.
This article describes the symptoms, triggers, and associated conditions that could develop into pain in the psoas muscle.
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Anatomy: Where Is My Psoas Muscle?
The psoas muscle is a significant muscle in the body. It is located deep within the abdominal cavity and extends from the mid-spine area to the bottom of the pelvis.
Psoas Muscle
The muscle originates on both sides of the five lumbar vertebrae. It moves down toward the pelvis, combining itself with theiliacus muscle, the triangle-shaped muscle located in the pelvic bone.
What Function Does the Psoas Muscle Perform?
Symptoms of Psoas Muscle Pain
When a person experiences pain in the psoas muscle, it is often due to tightness orspasms in the muscle. This is referred to as psoas syndrome. There are several symptoms experienced due to Psoas syndrome, including:
Because of how generalized the symptoms are, diagnosing Psoas syndrome is often complicated, and it usually ends up misdiagnosed.
Psoas Pain or Something ElseOther conditions, such as arthritis or disc herniation, can present with similar pain as psoas syndrome. Because of that, seeing a healthcare provider is essential if you experience persistent pain in the lower back and pelvic area. They will be able to determine what’s causing the pain and what you can do to relieve it.
Psoas Pain or Something Else
Other conditions, such as arthritis or disc herniation, can present with similar pain as psoas syndrome. Because of that, seeing a healthcare provider is essential if you experience persistent pain in the lower back and pelvic area. They will be able to determine what’s causing the pain and what you can do to relieve it.
Exercises to Release Tight Psoas
Does Stretching Really Work?According to research, stretching can help with the psoas muscle tightness. That said, it does have to be done consistently.
Does Stretching Really Work?
According to research, stretching can help with the psoas muscle tightness. That said, it does have to be done consistently.
Stretches to Strengthen Weak Psoas
Having a weak psoas muscle can affect mobility and back health. That is why it’s essential to keep it strong. If you want to strengthen your psoas muscle, you can perform several exercises, including:
Exercise and Psoas Muscle PainMuscle overuse can sometimes cause the psoas muscle to become weak or tight. This is what leads to pain. That said, specific exercises and stretches can help reduce pain overall. While the stretches and activities mentioned above can help, the list is incomplete. Based on your case, you will likely receive other stretches and exercises from a healthcare provider.
Exercise and Psoas Muscle Pain
Muscle overuse can sometimes cause the psoas muscle to become weak or tight. This is what leads to pain. That said, specific exercises and stretches can help reduce pain overall. While the stretches and activities mentioned above can help, the list is incomplete. Based on your case, you will likely receive other stretches and exercises from a healthcare provider.
How Yoga for Back Pain Can Help You Find Relief
What Triggers Psoas Muscle Pain?
Many things can trigger psoas muscle pain, including:
Conditions that affect the health of the hip, the muscles, and joints surrounding it can lead to psoas muscle pain. Some possible associated conditions include:
Can Psoas Muscle Tightness Cause Health Issues?While a tight psoas muscle can lead to symptoms and pain, it is not a driver of arthritis or other disorders. That said, conditions that affect the hip can lead to the development of psoas syndrome.
Can Psoas Muscle Tightness Cause Health Issues?
While a tight psoas muscle can lead to symptoms and pain, it is not a driver of arthritis or other disorders. That said, conditions that affect the hip can lead to the development of psoas syndrome.
Working With a Physical Therapist
If you experience psoas muscle pain or psoas syndrome, working with aphysical therapistcan help reduce pain, tightness and spasms that lead to psoas syndrome and its accompanying symptoms.
Physical therapists will assess your pain level and mobility and develop an action plan that could include exercises and stretches for you to do at home consistently.
Physical therapists will focus on stretching and strengthening the:
By working with a physical therapist, you can reduce or eliminate pain in the psoas muscle and the issues that go along with having it.
An Overview of Physical Therapy
Summary
The psoas muscle is an important muscle that helps with mobility and back and hip health. When someone develops muscle or psoas syndrome pain, they experience different pain levels that could occur when sitting, standing, or lying down.
While psoas syndrome is rare, it is more likely to occur in people who have athletic backgrounds, such as runners and dancers. The best way to cope with psoas pain is to see a healthcare provider to get a proper diagnosis and then a physical therapist to assist with developing a stretch and strengthening therapy plan to reduce pain and restore movement.
4 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.StatsPearls.Osteopathic manipulative treatment: Muscle energy and counterstrain procedure - psoas muscle procedures.Rauseo C.The rehabilitation of a runner with iliopsoas tendinopathy using an eccentric-biased exercises-a case report.Int J Sports Phys Ther.2017;12(7):1150-1162. doi:10.26603/ijspt20171150Konrad A, Močnik R, Titze S, Nakamura M, Tilp M.The influence of stretching the hip flexor muscles on performance parameters. A systematic review with meta-analysis.Int J Environ Res Public Health.2021;18(4):1936. doi:10.3390/ijerph18041936Dydyk AM, Sapra A.Psoas syndrome.
4 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.StatsPearls.Osteopathic manipulative treatment: Muscle energy and counterstrain procedure - psoas muscle procedures.Rauseo C.The rehabilitation of a runner with iliopsoas tendinopathy using an eccentric-biased exercises-a case report.Int J Sports Phys Ther.2017;12(7):1150-1162. doi:10.26603/ijspt20171150Konrad A, Močnik R, Titze S, Nakamura M, Tilp M.The influence of stretching the hip flexor muscles on performance parameters. A systematic review with meta-analysis.Int J Environ Res Public Health.2021;18(4):1936. doi:10.3390/ijerph18041936Dydyk AM, Sapra A.Psoas syndrome.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
StatsPearls.Osteopathic manipulative treatment: Muscle energy and counterstrain procedure - psoas muscle procedures.Rauseo C.The rehabilitation of a runner with iliopsoas tendinopathy using an eccentric-biased exercises-a case report.Int J Sports Phys Ther.2017;12(7):1150-1162. doi:10.26603/ijspt20171150Konrad A, Močnik R, Titze S, Nakamura M, Tilp M.The influence of stretching the hip flexor muscles on performance parameters. A systematic review with meta-analysis.Int J Environ Res Public Health.2021;18(4):1936. doi:10.3390/ijerph18041936Dydyk AM, Sapra A.Psoas syndrome.
StatsPearls.Osteopathic manipulative treatment: Muscle energy and counterstrain procedure - psoas muscle procedures.
Rauseo C.The rehabilitation of a runner with iliopsoas tendinopathy using an eccentric-biased exercises-a case report.Int J Sports Phys Ther.2017;12(7):1150-1162. doi:10.26603/ijspt20171150
Konrad A, Močnik R, Titze S, Nakamura M, Tilp M.The influence of stretching the hip flexor muscles on performance parameters. A systematic review with meta-analysis.Int J Environ Res Public Health.2021;18(4):1936. doi:10.3390/ijerph18041936
Dydyk AM, Sapra A.Psoas syndrome.
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