Many people do not realize that chronic pain, discomfort, or even feelings of anxiety can be a consequence of tightness or dysfunction in the psoas. This essential muscle is crucial for physical movement and is also linked to emotional well-being.

Unfortunately, the modern lifestyle, which includes prolonged sitting, lack of physical activity, and stress, leads to shortened and tense psoas. For those who have spent years in sedentary jobs or regularly play sports, maintaining healthy psoas cannot be overstated.

Our extensive experience within the fitness and therapeutic industries has shown firsthand how effective psoas massage bodywork can be for overall health and well-being.

We are here today to educate you about the psoas muscle and the techniques available for its care.

Psoas Massage Techniques: From Fascia Blasting to Self-Massage

There are several ways you can treat your psoas.

Fascia Blasting for the Psoas

Fascia blasting is a method used to target and release the fascia, the connective tissue that surrounds and supports muscles (and other parts of the body.)

Fascia massage can break down adhesions—those tight, restrictive areas in the fascia that can limit psoas muscle function and mobility. Adhesions can form due to repetitive strain, poor posture, or injury, and they contribute to the tension often felt in the psoas muscle. Our KOAPRO Original Fascia Massage Tool and KOAPRO Large Fascia Massage Tool will help you relax your fascia.

However, because the psoas is located deep within the body, fascia blasting in this area requires extra care. An overly aggressive approach can cause discomfort and aggravate the muscle. Also, because of the psoas's location, there is a chance that regular fascia tools will not reach it.

But don't worry, we have a solution for you. Our new KOAPRO Psoas Massage Tool is just what you need. It is specially designed for psoas muscle massage, and we explained how to use it in detail.

Self-Massage for the Psoas

Psoas self-massage is a convenient way to manage psoas tightness and dysfunction at home. One of the simplest tools for self-massage is a foam roller or massage ball. You can use them to apply pressure to your psoas and thus release muscle tension. It is less effective in the long term than the KOAPRO Psoas Massage Tool but can help temporarily.

To perform a self-massage for the psoas:

• Lie on your back on a comfortable surface.
• Place a massage ball or similar object under your lower back, slightly to the side.
• Gently shift your weight onto the ball.
• Take deep, slow breaths.
• Hold the pressure for 20-30 seconds, then slowly move to a new spot and repeat on the other side.

Don't push too much. Myofascial release techniques should always be slow and deliberate.

Professional Psoas Massage

In cases where self-massage and at-home techniques aren't enough to relieve psoas tension, seeking professional massage therapy is a wise choice.

You should contact licensed massage therapists, especially those trained in deep tissue massage, myofascial release, or neuromuscular therapy. Massage therapist will use specialized techniques to target the psoas muscle.

Neuromuscular therapy can be particularly beneficial, as it not only focuses on muscle health but also the nervous system. This is imperative since the psoas is tied to both physical and emotional stress.

Anatomy of the Psoas Muscle

Even numerous knowledgeable people, like fitness coaches, consider the psoas muscle only as a core stabilizer. However, it is actually involved in almost every movement you make with your lower body. Whether you're walking, running, sitting, or bending down to pick something up, the psoas is at work. So, it's much more than just a core stabilizer.

As the primary hip flexor, the psoas plays a pivotal role in actions like lifting your leg and even maintaining a seated position. The psoas also stabilizes the lower spine and pelvis.

When this muscle functions well, it helps keep your pelvis aligned and your spine properly supported without straining other muscles.

Another important role worth mentioning is that the psoas acts as a bridge between the upper and lower halves of the body. Because of its deep attachment to the spine and femur, any dysfunction in the psoas can affect your entire body's kinetic chain. For example, tight psoas may tilt your pelvis forward (a condition known as anterior pelvic tilt), placing extra stress on the lower back, hamstrings, and hip joints.

Emotionally, the psoas muscle is connected to your body's fight-or-flight response. Due to its relationship with the diaphragm, tension in the psoas can create a cascade of physical stress that mirrors emotional stress.

Common Psoas Problems

A variety of factors can cause psoas dysfunction. The most common are sedentary lifestyles and high-intensity physical activity.

When you spend hours at a desk, in a car, or on the couch, your psoas muscle stays in a shortened position for extended periods. Over time, this leads to chronic tightening. Unfortunately, many people don't realize that sitting, a seemingly harmless activity, can have a huge negative impact on the psoas and the muscles around it.

Athletes and active individuals aren't immune to psoas dysfunction either. Overuse from sports or exercises that involve repetitive hip flexion, like running, cycling, or even certain weight-lifting movements, can strain the psoas. These activities cause the muscles to work overtime. It's a delicate balance—while activity is good for the psoas, overdoing it can be harmful.

Common signs of psoas problem are:

• Lower back pain
• Hip discomfort
• Sciatica-like symptoms
• Pelvic imbalances
• Difficulty standing straight after prolonged sitting

Lower back pain is one of the most common signs, as tight psoas pulls on the lumbar spine, causing discomfort and strain. This pain is frequently mistaken for typical lower back issues, making it easy to overlook the psoas as the source of the problem.

Hip discomfort is one more indicator of psoas tightness. Since the muscle connects the spine to the femur, tension in the psoas can limit hip mobility. This can lead to stiffness and a restricted range of motion in the hip.

In more severe cases, tight psoas can also mimic sciatica. The pressure from tense psoas irritates the sciatic nerve, leading to pain, numbness, or tingling sensations radiating down the leg. This can be mistaken for a nerve issue when, in reality, releasing the psoas may alleviate these symptoms.

Tight psoas can pull the pelvis out of alignment, leading to postural problems, pelvic imbalances, and discomfort throughout the body.

It's easy to mistake all those symptoms for herniated discs, hip arthritis, or general back pain. Instead of complicated treatments and even surgeries, all that is needed is to address the root cause—psoas dysfunction.

When to Consult a Doctor?

Chronic pain, limited mobility, or symptoms that persist despite your efforts to fix psoas indicate a more severe issue that requires professional intervention.

One condition closely linked to psoas dysfunction is hip impingement. Hip impingement may feel like a deep ache in the hip or groin area and can lead to more serious joint problems, such as labral tears or arthritis.

Hernias are another concern when dealing with chronic psoas issues. The strain on the lower abdomen caused by tight psoas can increase pressure in the abdominal cavity, potentially leading to a hernia. This occurs when part of an organ, often the intestine, pushes through a weak spot in the abdominal muscles. If you suspect a hernia, seeking medical attention is vital, as hernias usually require surgical repair.

In any of these cases—whether you're dealing with hip impingement or potential hernias—consulting a doctor is important for a proper diagnosis.

Stretching and Strengthening the Psoas

If you are really determined to fix your psoas, that requires more than just occasional psoas muscle massage. You need to strengthen your psoas and keep it flexible. Let's learn how.

Psoas Stretches for Flexibility and Mobility

Stretching the psoas regularly is crucial for maintaining flexibility and preventing tightness. Here are some of the most effective stretches:

• Kneeling Hip Flexor Stretch: This psoas stretch is one of the best ways to release tension in the psoas. Begin by kneeling on one knee with your other foot forward, forming a 90-degree angle. Gently push your hips forward while keeping your upper body straight, feeling the stretch in the hip and psoas area. Hold for 20-30 seconds, then switch sides.
• Low Lunge Stretch (Anjaneyasana): Start in a lunge position with one foot forward and the other leg extended behind you, keeping your back knee on the ground. Sink your hips downward while lifting your chest and arms. This yoga pose opens the hips and elongates the psoas.
• Bridge Pose: This pose is best for the glutes and lower back, but it also stretches the psoas. Lying on your back with your knees bent and feet flat on the floor, lift your hips towards the ceiling.

Strengthening the Psoas for Long-Term Health

Stretching alone is not enough; strengthening exercises are equally important. Strong psoas can handle daily challenges easily:

• Leg Raises: This simple exercise engages the psoas by lifting your legs. To perform leg raises, lie flat on your back with your legs straight. Slowly lift both legs together until they are at a 90-degree angle, keeping your lower back pressed to the floor. Lower them back down with control. There are also more advanced versions, and one of them is hanging leg raises
• Planks: Planks are excellent for strengthening the psoas and the entire core. Hold the plank position with your body in a straight line, and you will engage the psoas and other stabilizing muscles. Try lifting one leg slightly while holding the plank for an added challenge.
• Boat Pose (Navasana): Another yoga pose that directly targets the psoas. Sit on the floor with your legs extended, then lift them off the ground while keeping your back straight. Hold this position.
• Standing Marches: This exercise strengthens the psoas and mimics its natural function during walking or running. Stand tall and lift one knee towards your chest, keeping your hips level. Lower the leg and repeat on the other side.

In Conclusion

In the end, paying attention to your iliopsoas muscle can really change how you feel in everyday life. It's easy to overlook, but when it's tight or not functioning well, it affects everything—from how you move to how your body holds stress.

Regular fascia massage, myofascial release, and fascia blasting can help loosen this critical muscle, leading to better movement and less discomfort.

And it's not just a short-term solution — you're setting the stage for long-term benefits, like improved posture, effortless movement, and even a calmer mind. It's incredible how much tension the psoas can hold and how much better you can feel once you release it. You should take care of your psoas regardless of whether you are an athlete or just someone who sits at a desk all day.

KOAPRO tools will be your allies on the way to healthy fascia and psoas.

Frequently Asked Questions (FAQs)

Can tight psoas muscles cause digestive issues?

Yes, a tight psoas muscle can contribute to digestive issues. Since the psoas lies close to the abdominal organs, tension in this muscle can restrict blood flow and compress nearby structures. Releasing this tension through massage will make digestive discomfort disappear (if that was the cause.)

Is self-massage of the psoas safe for beginners?

Self-massage of the psoas can be safe for beginners if done gently and properly. However, since the psoas is a deep muscle, it can be challenging to access. Beginners will benefit more from initially working with a trained therapist or using the KOAPRO Psoas Massage Tool.

Can psoas massage improve breathing patterns?

Psoas massage can improve breathing patterns by releasing tension in the core and allowing the diaphragm to expand more freely. Tightness in the psoas restricts breathing because it limits the movement of the diaphragm.

References

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Hellsing AL. Tightness of hamstring- and psoas major muscles. A prospective study of back pain in young men during their military service. Ups J Med Sci. 1988;93(3):267-76. doi: 10.3109/03009738809178552. PMID: 2977003.

Hou X, Hu H, Kong C, Li Y, Zhang S, Wang W, Lu S. Correlation of psoas major muscle morphology with function and clinical symptoms in patients with symptomatic multilevel lumbar spinal stenosis. J Orthop Surg Res. 2023 Feb 15;18(1):111. doi: 10.1186/s13018-023-03596-w. PMID: 36793071; PMCID: PMC9933294.

Sajko S, Stuber K. Psoas Major: a case report and review of its anatomy, biomechanics, and clinical implications. J Can Chiropr Assoc. 2009 Dec;53(4):311-8. PMID: 20037696; PMCID: PMC2796950.

Disclaimer: KOAPRO offers a unique range of patented muscle recovery tools and wellness methodologies independently developed from decades of bioengineering, bioscience, and traditional East Asian practices. The content and products provided by KOAPRO are not associated, affiliated, endorsed, or sponsored by Ashley Diana Black International Holdings, LLC, nor related to any FasciaBlaster® products or methods. Trademarks, if mentioned, are the property of their respective owners. This information is for educational purposes only and does not constitute providing medical advice.