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Psoas Muscle Pain & Techniques to Release Psoas Muscle

A major part of the group of muscles that pull and contract the torso and thigh towards each other is called the psoas, it is also known as the hip flexors. Psoas muscle is influenced by the body posture, routine activities and regular exercises, while inadequate health can cause psoas muscle pain. Apart from regular health exercises there are special techniques to release psoas muscle, which can be useful for psoas muscle pain. Yoga poses and therapeutic exercises can work best for psoas muscle pain.

Being the thickest and the largest muscle in the body, the psoas muscle flexes the spinal column and the hip. It connects the vertebral bodies, enables the pelvic tilt, making it possible for the body to bend forwards and move.1 The function of the psoas muscle is seen in graceful and elegant movements of dancers, athletes, as they make different movements, in different possible directions. However, this also makes the psoas muscle vulnerable to strain and injuries resulting in psoas muscle pain. It is important to know the techniques to release psoas muscle, to be able to manage psoas muscle pain.

Psoas muscle pain can lead to a number of health disorders, and this may include disc problems, lumbar lordosis, leg length discrepancies, menstruation pain, infertility, spondylolysis, hip degeneration, digestive problems, knee pain, and other related problems causing severe muscle pain.

Psoas Muscle Pain

Symptoms of Psoas Muscle Pain

Psoas muscle pain is often a result of inappropriate posture, injury, stress, overuse of the muscle, prolonged sitting in the same position, which can further cause contraction of the psoas muscle.

Improper posture or other factors can exert pressure and cause psoas muscle pain. It can lead to alterations to the pelvis and the spinal vertebrae. Some symptoms are commonly associated with psoas muscle pain.

  • Deep pelvic pain can be a result of psoas muscle pain.
  • Unbearable pain in the abdomen can be associated with psoas muscle pain.
  • Symptoms of pain in psoas muscle can cause pinching pain in the lower back.
  • Psoas muscle pain symptoms often causes pain in the area in front of the hip joint.
  • Symptoms of strained knee joint can be related to psoas muscle pain.
  • Strained psoas muscle can cause delay in attaining an erect position while standing after a long time.
  • Pain in the opposite leg can also occur when there is psoas muscle pain.

To diagnose psoas muscle strain is one of the most challenging task and needs proper evaluation. Understanding psoas muscle pain can help to deal with the condition and seek appropriate medical treatment. Some techniques to release the psoas muscle can also be tried under supervision.

Efficient Techniques to Release Psoas Muscle

Simple stretches that help to release the psoas muscle can be incorporated in your daily exercise schedule. It can not only help to release psoas muscle but also strengthen them and relieve psoas muscle pain. Yoga poses are effective techniques to release psoas muscle and improve strength, flexibility and balance.

Corpse Pose Can Help to Release the Psoas Muscle

Lie on your back, with hands and legs spread by the sides. Leave the body loose and try to relax every muscle and part of the body. The systematic relaxation of the body in corpse pose, will help to provide relief to the strained psoas muscle and also make the mind calmer. You can relieve the stress on the back by raising the knees or by placing a rolled towel under the knees. This helps to relax the spine and help to release the psoas muscle, thus reducing the psoas muscle pain. Focus on your breathing, thus allowing positive energy to flow into your body, which aids in relaxation.

Do Knee-to-Chest Pose to Release Psoas Muscle

To do this pose, lie on your back, and keeps leg straight in the front. Then slowly bend one knee and pull it close to the chest, while the feet reaches the pelvis, keeping the other leg straight on the floor. Take a deep breath and feel that your muscles are being relaxed, then slowly stretch the knee that was bent, sliding it on the floor and completely straighten it. This should be done while keeping the pelvis stable and not lifting or tilting it. Perform the same stretch with the other leg, while keeping the previous leg straight. It helps to release psoas muscle and relieve psoas muscle pain.

Another variation of the same exercise can be done. When pulling one knee towards the chest, keep the other knee bent with feet rested on the floor, instead of keeping it straight. But make sure the pelvis is stable. Then repeat with the other leg.

For the next level, pull both the knees towards the chest, in the same way, such that both the knees are close to the chest and the feet are close to the pelvis. Interlock your hands around the legs and hold them for few seconds while breathing normally. This is wind relieving pose, which helps to stretch the psoas and relieves psoas muscle pain.

Leg Stretches to Release Psoas Muscle

Lie on your back with legs straight in the front. While keeping knees straight, lift one leg off the ground, hold for few seconds and bring it down. Then, lift the leg and move it sideways, bring it back to original position and put it down. Repeat with the other leg.

These are just few stretches, exercises and simple techniques to help release the psoas muscle and reduce psoas muscle pain. However, if psoas muscle pain persists for long or bothers you much, it is advisable to seek medical opinion. Appropriate treatment and more in-depth physical therapy techniques can be considered to release psoas muscle. Nevertheless, maintaining appropriate sitting, working or playing postures is important to prevent psoas muscle pain.


Also Read:

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:July 3, 2019

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