About The Psoas Muscle

The psoas muscle is often referred to as the most important muscle in the body, but unfortunately, most people are not even aware of its existence. This thick, rubber-band-like muscle is also tied in with the iliacus muscle that runs along the pelvic bone. Both work to create a harmonious balance in the abdominal and region. But when the psoas muscle becomes dysfunctional, that harmony is interrupted, resulting in pain and discomfort.

Identification

The psoas (sō-ŏz) muscle is approximately 16 inches long. It begins at both sides of the 12th thoracic vertebrae of the back, and stretches all the way down to each of the legs, where it makes a final connection with the lesser trochanter. Also referred to as the "tenderloin," the psoas muscle is very thick and strong, and it is also the largest muscle found in the body.

Function

Shaped like a triangle, the psoas muscle is responsible for the movement of the femur bone, to which it attaches at the joint. As the femur moves, the muscle stretches. Even when the femur is stationary, the psoas muscle still has the ability to move the fragile bones of the spine inward and outward, allowing the pelvis to tilt forward and back.

Expert Insight

The psoas muscle is often the root cause of pain that is associated with the front and back of the legs, and the lower back. Maintaining a sedentary position for extended lengths of time, injuries to the psoas, and bad posture can all be contributing factors to any pain that is found to be associated with the psoas muscle. When the psoas muscle is forced to stay in any one position for a considerable length of time, it tends to overcompensate by contracting. Therefore, it is the unnatural shortening of the psoas muscle that commonly results in painful pulling on the spine and legs upon standing and further movement.

Prevention/Solution

Pain that is associated with contracted psoas muscles can be relieved via proper stretching and massage. To stretch the psoas muscle, lie on your back and bend your left leg into your chest. The right leg should be slightly bent, foot flat on the floor, so the leg forms a V shape, bent at the knee. Pressing the left knee firmly to the chest, slowly straighten your right leg on the floor. Continue the stretch on both sides, in sets of five.

A licensed massage therapist or rehabilitation therapist can perform a deep-tissue massage that addresses the trigger points on the psoas muscle that are often associated with painful movements. The most notorious trigger points are located on both sides of the rectus abdominis, and down through the upper part of the inner thigh.

Warning

Although the psoas is known for causing pain in the back, hips, legs and pelvic area, it can't be assumed that it is the definite cause of your pain. Therefore, remember to consult a physician before beginning a psoas-strengthening routine. If the psoas is found to be the culprit, stretching and massage are the best recourse. Just keep in mind that any type of stretching or exercise routine should be slow-paced at the beginning, and that if pain intensifies with exercise, it should be discontinued.

Resources

• Psoas syndrome
• Johns Hopkins Book of Functional Anatomy