Psoas muscle linked to lower back pain

Lower back pain often strikes without warning, and while it is commonly attributed to poor posture or incorrect movement, the real cause might be the psoas muscle. This band-like muscle connects the upper femur to the lower spine and plays a critical role in stabilizing the lower back and maintaining balance.

Aging and lifestyle impact psoas muscle

After the age of thirty, people lose between 4% and 6% of psoas muscle mass every ten years, with this decline accelerating after sixty. Prolonged sitting can also weaken the muscle, pull on the spine, and cause pain that is difficult to diagnose.

Psoas muscle's role in movement and breathing

The psoas is a key muscle connecting the trunk to the lower limbs, involved in nearly all movements such as sitting, standing, walking, and bending. It is also connected to the diaphragm via a tissue rich in nerve endings, linking walking and breathing.

Psoas tightness and pain

When the psoas is tight, it can cause pain that radiates through the back, hips, or groin. A 2023 study in the European Heart Journal found that people spend an average of 10.4 hours per day sitting, which can stiffen the muscle and lead to discomfort.

Psoas tension and internal factors

The psoas is in close contact with the kidneys, and the brain prioritizes their protection. This can cause surrounding tissue to contract, increasing tension in the area. Psoas-related pain is often deep, felt at the boundary between the back and buttocks, and may ease when moving.

Diagnosing and treating psoas issues

Doctors can use the Thomas test to identify the source of pain within the iliopsoas complex. If movement does not affect the pain, the issue may be internal rather than muscular. For short-term relief, tools like foam rollers or tennis balls can be used to stretch and massage the muscle and surrounding tissue.

Lifestyle changes and mobility

Avoiding prolonged sitting with a hunched posture and being mindful of sleep positions can help reduce psoas strain. Sleeping on the back with a pillow under the knees can relieve pain and improve comfort. Once mobility is improved, light stretches and yoga poses like the cat-cow and 90/90 can be beneficial.

Strengthening the psoas muscle

After improving mobility, it is important to strengthen the hip flexors through targeted exercises such as leg raises, knee lifts, or lunges. Resistance bands or ankle weights can add intensity, and compound movements like squats or deadlifts also help strengthen the hip flexors.

Promoting long-term health

The goal is not only to relieve pain but to promote longevity by staying active. Movement is essential for maintaining strong muscles and flexible joints. As Dr. Michael Furman, a mentor in the field, often says, the best remedy for the body is movement.