Understanding and Strengthening the Psoas Muscle: Key to Mobility and Core Stability

by Veronique Rioux | Nov 5, 2024 | news

When it comes to mobility, posture, and overall core strength, few muscles play as crucial a role as the psoas muscle. Often overlooked in fitness conversations, the psoas is a deep-seated core muscle that directly influences our ability to move efficiently and maintain proper posture. Whether you’re looking to improve your flexibility, reduce lower back pain, or increase your strength, understanding the psoas muscle is essential.

In this comprehensive guide, we’ll delve into the function of the psoas muscle, its importance in your daily life, how weakness or tightness in this muscle can impact your body, and the best strengthening exercises to keep it functioning optimally.

What is the Psoas Muscle?

The psoas (pronounced so-as) is a long, thick muscle located on both sides of the lower spine. It originates at the lumbar vertebrae (T12-L5) and extends through the pelvis to the lesser trochanter of the femur (thigh bone). The psoas is one of the major muscles in the hip flexor group and is unique because it’s the only muscle that connects the spine to the lower body, creating a vital link between your upper and lower halves.

Its counterpart, the iliacus muscle, is often grouped with the psoas and together they are referred to as the iliopsoas. However, the psoas is the larger, more crucial muscle for several core functions.

Functions of the Psoas Muscle

The psoas muscle serves a wide variety of important functions, which include:

1. Hip Flexion: One of the primary actions of the psoas muscle is to flex the hip. Every time you lift your knee or bend at the waist, your psoas is hard at work.
2. Stabilizing the Spine: The psoas helps stabilize the spine and maintain proper posture. Since it attaches to the lower spine, it plays a significant role in preventing excessive arching of the lower back.
3. Supporting the Pelvis: The psoas contributes to the movement and stabilization of the pelvis, helping you maintain balance and upright posture during movement.
4. Breathing: Interestingly, the psoas is connected to the diaphragm, our main breathing muscle. This relationship makes the psoas integral to deep, diaphragmatic breathing, which can influence relaxation and stress levels.
5. Core Support: As part of the body’s deep core, the psoas works with other muscles like the transverse abdominis and pelvic floor muscles to stabilize the core during dynamic movement.

Signs of a Weak or Tight Psoas

Given the psoas muscle’s importance in daily movement, maintaining proper function is essential. However, modern lifestyles—especially long hours spent sitting—can lead to weakness or tightness in the psoas. Here are some common signs that your psoas muscle may need attention:

• Lower Back Pain: One of the most common symptoms of a dysfunctional psoas is lower back pain. This happens when a weak or tight psoas pulls on the lower spine, leading to discomfort.
• Hip or Pelvic Pain: Tightness in the psoas can cause pain in the hips or pelvis. This can result in a feeling of tightness or pinching when you try to extend your leg backward.
• Postural Issues: A tight psoas can pull the pelvis into an anterior tilt, causing the lower back to arch excessively. This “swayback” posture is often associated with lower back pain and can lead to issues with your overall posture.
• Difficulty with Movement: If your psoas is weak, movements that involve lifting the legs, bending forward, or walking may become difficult or uncomfortable. You may feel stiffness or reduced range of motion in the hips.
• Digestive Problems: Given the proximity of the psoas to the digestive organs, tightness in this muscle can also affect digestion by compressing the abdominal cavity and reducing the movement of food through the intestines.

Causes of Psoas Dysfunction

The most common cause of a tight or weak psoas muscle is prolonged sitting. When we sit for extended periods, the psoas muscle remains in a shortened position, leading to tightness. Over time, this tightness can weaken the muscle and disrupt its ability to function properly. Other factors include:

• Lack of Movement: A sedentary lifestyle reduces the activation and stretching of the psoas, which leads to weakness and dysfunction.
• Improper Exercise Technique: Overtraining the psoas without balancing it with flexibility and core stability exercises can lead to tightness. Similarly, improper form during workouts may cause strain.
• Stress: Emotional tension can lead to physical tension. The psoas muscle is deeply connected to our “fight or flight” response. Stress can cause this muscle to tighten, creating chronic tension if not addressed.

Benefits of Strengthening the Psoas Muscle

Addressing tightness or weakness in the psoas can lead to many physical improvements. Some of the benefits of a strong and flexible psoas include:

• Improved Posture: A strong psoas helps maintain a neutral pelvis and prevents excessive curvature in the lower back.
• Better Mobility: With a flexible and strong psoas, you’ll notice improved hip mobility, making activities like walking, running, and dancing smoother and more comfortable.
• Reduced Lower Back Pain: Strengthening the psoas relieves pressure on the lower back, helping alleviate pain in this area.
• Enhanced Athletic Performance: From running to lifting weights, a functional psoas improves balance, stability, and movement efficiency.
• Deeper Breathing and Relaxation: Since the psoas connects to the diaphragm, maintaining its health can help facilitate deep breathing and lower stress levels.

Psoas Strengthening Exercises

To keep your psoas healthy and functional, incorporate these simple but effective exercises into your routine. Start with the easier versions and gradually progress as your strength improves.

1. Standing Knee Raise to Leg Raise

This exercise strengthens the psoas while also improving balance.

• Stand tall with your feet hip-width apart.
• Lift one knee towards your chest, keeping your spine straight.
• Extend the leg out in front of you and hold for a few seconds.
• Return the leg to the knee-up position, then lower it back down.
• Repeat on both sides for 10-15 reps.

2. Sitting Single-Leg Raise

This seated movement targets the psoas without putting strain on the lower back.

• Sit on the floor with your legs extended straight in front of you.
• Place your hands on the floor by your hips for support.
• Lift one leg as high as you can without bending your knee.
• Hold for a few seconds, then lower back down.
• Repeat 10-15 reps on each leg.

3. Sitting Hip Lift Compression

This advanced exercise challenges both your psoas and core muscles.

• Sit on the floor with your legs straight and your hands on the floor beside your hips.
• Engage your core and lift both legs a few inches off the ground while pressing your hands into the floor for support.
• Hold for a few seconds, then slowly lower your legs.
• Aim for 8-10 reps.

4. Psoas Stretch (Lunge Stretch)

Stretching the psoas is just as important as strengthening it to prevent tightness and maintain flexibility.

• Step one foot forward into a lunge position with the back knee on the floor.
• Push your hips forward while keeping your back upright until you feel a stretch along the front of your hip.
• Hold for 20-30 seconds, then switch sides.

Incorporating Psoas Training into Your Routine

To keep your psoas muscle healthy and functioning optimally, consistency is key. Try incorporating these exercises into your weekly fitness routine, focusing on both strength and flexibility. If you spend a lot of time sitting, make sure to take frequent breaks to move and stretch.

Want to work on your psoas with expert guidance? Join me for Mobility & Flexibility classes at VIU every Monday and Thursday from 5-6 PM. In these sessions, we’ll work on strengthening not just the psoas, but all the key muscles involved in your posture, flexibility, and core strength. You can also book a 1:1 personalized session through Choose2be.ca to work on these exercises with tailored guidance.

Final Thoughts

Understanding and strengthening your psoas muscle is essential for a strong, balanced body. By focusing on both flexibility and strength in this area, you can prevent common issues like lower back pain and poor posture. Taking the time to care for your psoas will enhance your movement, improve your daily performance, and support a healthier, more resilient body.