Its impact on posture, balance, and mobility cannot be overstated. Despite its importance, the psoas is often overlooked, leading to tightness, pain, and dysfunction.
Along with regular movement and exercise, psoas massage is a way to care for your psoas. Our clients have told us numerous times that they felt a noticeable difference in their posture and range of motion after just a few sessions.
This guide will explore the many psoas massage benefits for both regular people and athletes, as well as the different types of psoas massage techniques and how to do them properly.
| Warning: Fascia manipulation, including techniques such as fascia blasting, involves working with the connective tissues in your body. While many people find these practices beneficial, it's important to approach them with caution. We advise you to consult with a medical professional before starting any new fascia treatment, especially if you have underlying health conditions, are pregnant, or are new to these techniques. Improper use can lead to discomfort or injury. Always listen to your body, and discontinue use if you experience pain or adverse reactions. |
Psoas Muscle 101
Part of the iliopsoas muscle group originates from the lumbar spine (lower back) and extends down to the lesser trochanter of the femur (thigh bone). It is indispensable for walking, running, climbing stairs, and standing upright. Its function is integral to hip flexion, spinal stability, and balance.
Beyond its mechanical role, the psoas bridges the upper and lower body. Its location deep within the pelvis means it's not easily accessible, which is why many people neglect it in their fitness or wellness routines. That deep-seated position also gives it the unique ability to influence emotional health as well.
Interestingly, the psoas is directly connected to the autonomic nervous system, particularly the fight-or-flight response. Stress, anxiety, and trauma can cause the psoas to tighten.
Common Psoas-Related Problems
A tight or overworked psoas is a common issue in today's modern lifestyle, mainly due to prolonged sitting and repetitive motions. When you sit for extended periods, such as at a desk job or during long commutes, the psoas remains in a shortened position. Over time, this can lead to chronic tightness and a host of related issues.
One of the most common problems linked to psoas dysfunction is lower back pain. Tight psoas muscle pulls on the lumbar spine, creating an excessive arch and straining the lower back muscles.
Another frequent complaint is hip pain or reduced mobility. Tightness in the psoas limits the hip's range of motion, making it harder to perform squatting, lunging, or even walking comfortably. For athletes, restricted hip flexion hinders explosive movements (sprinting and jumping.)
Overcompensation is another issue to consider. When the psoas is tight or weak, other muscles, such as the hamstrings, glutes, or quadriceps, may take on extra work to stabilize the body. This compensatory pattern leads to further imbalances.
Finally, psoas stiffness worsens emotional and mental strain.
Benefits of Psoas Massage
A psoas massage is one of the best things you can do for your body.
General Benefits for Regular People
Psoas massage can reduce or even fix low back pain, a widespread issue that, according to the WHO, affects 619 million people globally and will continue to grow. As the psoas relaxes, the strain on the lumbar spine is reduced.
Beyond pain relief, psoas massage encourages proper spinal alignment, leading to better posture and a more confident, upright appearance. Those with shortened psoas have slouched and unbalanced stances.
Regular psoas muscle massage can also restore natural movement patterns.
Specific Benefits for Athletes
The health of the psoas muscle is critical to optimal performance and injury prevention for athletes. This muscle is heavily involved in explosive movements and endurance activities.
One of the standout benefits of techniques for self-massage psoas is faster recovery. Intense physical activity often leads to tightness and soreness in the psoas, which can hinder subsequent training sessions. Massage helps release muscle tension, improve blood flow to the area, and support faster muscle repair.
Mental and Emotional Benefits
The psoas is often called "emotional muscle" due to its connection to emotional health and the autonomic nervous system. Tension in the psoas frequently mirrors emotional stress or unresolved trauma, creating a physical manifestation of mental strain.
Releasing tightness in the psoas calms the nervous system, reducing stress levels and giving you a sense of relaxation. For many, this can feel like a release of emotional weight. On top of that, the psoas interacts closely with the diaphragm, which means tension in this muscle can affect breathing patterns. Relaxed psoas equals deeper, more efficient breathing.
Many people also report improved sleep quality after psoas massage.
Different Types of Psoas Massages
Various techniques can be used to target and release the psoas, depending on your needs, lifestyle, and preferences.
Manual Psoas Massage
Performed by trained massage therapist, manual psoas massage involves targeted pressure directly applied to the muscle and its surrounding fascia. Therapists use their hands, elbows, or tools to release tension, break down trigger points, and restore optimal muscle function.
This massage therapy is especially effective for those with chronic pain or severe tightness that requires precision and expertise to address. While the sports massage can sometimes feel intense, the results often include immediate relief, improved mobility, and a sense of release in the hip and lower back regions. Yet, it's more expensive and time-consuming.
Self-Massage Techniques
Self-massage is a practical, cost-effective option for maintaining psoas health in the comfort of your home.
With the KOAPRO Psoas Massage Tool, you can target tightness and release tension in the hips and lower abdomen. This tool is perfect because you can use it anywhere, including at work, when you feel the effects of sitting for hours. For example, put it on the back of a chair and lean back to relax the psoas and back muscles.
Myofascial Release Techniques
Myofascial release focuses on the fascia, the connective tissue surrounding the psoas, and other muscles. Fascia massage techniques, along with Gua Sha, can loosen the fascia and reduce restrictions that contribute to tightness or discomfort.
Combining manual release with tools designed for fascia massage, like the KOAPRO Original Fascia Massage Tool, the KOAPRO Large Fascia Massage Tool, and the KOAPRO Fascia Gua Sha Massage Tool, amplifies the effects. Addressing the fascia holistically benefits the psoas, improves the mobility and health of the entire kinetic chain.
Fascia Blasting
Fascia blasting is a specialized form of deep fascia manipulation that targets adhesions and improves tissue elasticity. While not directly applied to the psoas (given its deep location), fascia blasting around the hip flexors, lower abdomen, and pelvic region can release tension, easing the strain on the psoas. It is a good complementary therapy.
Assisted Stretching with Massage
Combining psoas stretch and physical therapy with massage takes psoas release to another level. Assisted stretching lengthens the psoas while relaxing the surrounding tissues. When paired with massage, stretching provides immediate relief and long-term improvements in flexibility and range of motion.
Psoas Massage: Myths and Misconceptions
The psoas massage often comes with a mix of intrigue and skepticism. There are so many misunderstandings about its purpose, effectiveness, and target audience, which prevent people from reaping its benefits.
A common myth is that psoas massage is unbearably painful. While it’s true that the muscle’s deep location may require firm pressure, the experience should be tolerable and therapeutic, not excruciating. Another misconception is that psoas massage is only beneficial for athletes. In reality, it can provide significant benefits to anyone.
And don't believe false claims that psoas massage provides only temporary relief. If you are persistent, you'll experience lasting improvements.
For a step-by-step guide, check out detailed psoas massage techniques to learn how to work effectively on your fascia and alleviate tension.
Wrapping Up
Psoas massage, through fascia massage or professional therapy, provides numerous benefits beyond just muscle relaxation.
Regularly addressing the psoas can make a significant impact — helping you move more efficiently, relieving tension built up from long hours of sitting, or increasing agility for more intense physical activities.
For athletes, the benefits of a healthy psoas are even bigger. Whether running, lifting, cycling, or playing tennis, strong, flexible psoas provides the foundation for more efficient movement and greater endurance.
Start thinking about your psoas, and you will notice an overall improvement in your quality of life.
Frequently Asked Questions (FAQs)
Is psoas massage effective for addressing hip impingement?
Psoas massage can help with hip impingement or stiffness by releasing tension and improving the joint's range of motion. It's particularly useful when combined with strengthening and mobility exercises.
What is the difference between psoas massage and general hip flexor massage?
Psoas massage targets the specific deep muscle that connects the lower spine to the legs. In contrast, general hip flexor massage works on a broader group of muscles, including the iliacus and rectus femoris. The psoas lies deeper and often requires more precision for effective release.
Is psoas massage suitable for people with chronic lower back pain?
Psoas massage is often an excellent option for addressing chronic lower back pain, as tight psoas can pull on the lumbar spine and create discomfort. However, you must first ensure the lower back and psoas pain aren’t caused by underlying conditions that need medical attention.
How does psoas massage compare to stretching or yoga?
Psoas massage provides direct, targeted relief that stretches and yoga may not fully achieve, especially for deep adhesions or tightness. Combining massage with stretching or yoga offers the best results for recovery and flexibility.
Is it possible to overstretch or overmassage the psoas muscle?
Yes, overstretching or overmassaging the psoas can cause soreness, inflammation, or even strain. It's important to use gradual pressure and avoid overworking the area.
References
Sığlan Ü, Çolak S. Effects of diaphragmatic and iliopsoas myofascial release in patients with chronic low back pain: A randomized controlled study. J Bodyw Mov Ther. 2023 Jan;33:120-127. doi: 10.1016/j.jbmt.2022.09.029. Epub 2022 Sep 29. PMID: 36775506.
Otsudo T, Mimura K, Akasaka K. Immediate effect of application of the pressure technique to the psoas major on lumbar lordosis. J Phys Ther Sci. 2018 Oct;30(10):1323-1328. doi: 10.1589/jpts.30.1323. Epub 2018 Oct 12. PMID: 30349172; PMCID: PMC6181670.
Chen Z, Wu J, Wang X, Wu J, Ren Z. The effects of myofascial release technique for patients with low back pain: A systematic review and meta-analysis. Complement Ther Med. 2021 Jun;59:102737. doi: 10.1016/j.ctim.2021.102737. Epub 2021 May 10. PMID: 33984499.
Marizeiro DF, Florêncio ACL, Nunes ACL, Campos NG, Lima POP. Immediate effects of diaphragmatic myofascial release on the physical and functional outcomes in sedentary women: A randomized placebo-controlled trial. J Bodyw Mov Ther. 2018 Oct;22(4):924-929. doi: 10.1016/j.jbmt.2017.10.008. Epub 2017 Oct 25. PMID: 30368336.
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.
