Most people have heard plenty about the core—that band of muscles in the abdomen, low back, hips and pelvis. But what if there were some far less well-known muscles that could be causing all your trouble? Say hello to the psoas (pronounced SO-as) muscles! Ignoring these crucial muscles can lead to low-back pain and poor posture.
What you need to know…
Located deep within the center of the body, the psoas major muscles are the only muscles that connect the upper and lower extremities of your body. As a pair of muscles on both the right and left sides, they run from the lower spine, past the front of the pelvis, through either side of the groin and attach to the inside of the femurs (thighbones).
So what exactly do these muscles do? The psoas muscles help with the transfer of weight when you’re walking or running. When you extend your leg back, for example, the psoas on that side lengthens…when you lift your knee, it contracts. The psoas muscles also act as stabilizers of the lower spine, the pelvis and the legs, aiding body alignment and posture.
What goes wrong: If the psoas muscles are shortened for long periods of time—as occurs when sitting, for example—they can tighten on one or both sides. If the psoas on one side of the body is tighter than the other (from leaning to one side while sitting, for instance), it can also torque the spine, affecting your posture and gait. An imbalance on one or both sides can lead to inflammation and pain while walking.
Unlike toned abs, you can’t see the psoas muscles. Because you can’t touch your psoas muscles either, it can be difficult to tell if they’re the cause of your back pain and poor posture.
There are some clues, however, that may indicate that these muscles are tight or weak—for example, you may also feel discomfort in the hip sockets, the glutes or even the sacroiliac joints, which are in the back of the pelvis. The pain
can be in one spot or travel throughout the path of the muscle.
KEEPING YOUR PSOAS MUSCLES IN SHAPEThe first step to keeping the psoas muscles in top shape is to stand up. Instead of sitting for long periods of time, get up and move around at least every hour. To help prevent or relieve psoas-related pain, also do these three exercises every other day (as with any exercise program, check with your doctor first)…
EXERCISE #1: Lunge. Also known as the “runner’s stretch,” the lunge strengthens and stretches the psoas and thigh muscles.
What to do: Stand with your left foot forward and right leg back (about three to four feet apart). Bend your front knee until it’s directly over your toes, at about a 90-degree angle. Slide your right leg straight back until it is almost parallel to the floor. Keep your feet facing forward, and don’t let your front knee extend beyond your toes. Your spine should be straight, and you can rest your hands on the floor or the front of one thigh. Hold for up to 30 seconds, then repeat on the other side.
EXERCISE #2: Teaser or Boat pose. This position, used in both Pilates and yoga, works the psoas muscles and several other core muscles.
What to do: Sit on the floor with your legs extended out in front. While keeping your hands on the floor behind your hips, lean back slightly and balance just behind your “sits” bones (beneath your buttocks). Then gently raise one leg and then the other as high as possible, so that your body is in a “V” position. Hold for 10 seconds while keeping your chest lifted and your torso long. If you’re able, extend your arms forward for added challenge. Repeat three times, or hold longer.
EXERCISE #3: Windmill. This exercise strengthens and stretches the psoas muscles and oblique (side abdominal) muscles.
What to do: While standing with your arms extended out to each side and your knees slightly bent, lean forward and touch your left hand to your right ankle as you extend your right arm upward and look up toward the ceiling. Return to the original standing position and repeat on the other side. Do five reps, without rushing, for maximum benefit.
