Stretches to Relieve Pain in the Psoas Muscle

Stretches to Relieve Pain in the Psoas Muscle

The psoas (pronounced so-az) muscle is located in the pelvic region near the hip, connecting the upper thigh to the lower back. If not properly stretched, it can be blamed for numerous injuries and pain, including back, hip, and leg pain. 

One of the main functions of the psoas is flexing the hip, so it is used by everyone from a sedentary individual to an active sports star. It is used for walking, going up and down stairs, bringing your knee to your chest, and even simply sitting down. Basically, any activity that involves flexing the hip uses the psoas muscle. 

If you’re feeling pain in your psoas, it is most likely because of shortness or tightness of the muscle. If you sit for long periods, such as during the workday at a computer or even after work while watching TV, you may experience pain from a shortened psoas. Extended periods of immobility can result in shortened muscles that are tense. 

An acute psoas injury can cause a great deal of pain, making it difficult to perform simple acts of daily living. It may hurt to lift the leg to get into a car or climb the stairs, or it may be a challenge to stand from a sitting position. Other simple daily actions may be affected by an injured psoas.

If you are experiencing this type of pain in your thigh, hip, or lower back, you may have a psoas injury. But no need to worry. These simple exercises often help relieve the tense, tight muscle, ensuring you’re able to return to your normal lifestyle. 

How Do You Release the Psoas Muscle?

Whether it’s from working a tough eight-hour workday at the office or binge-watching the fourth season of Stranger Things, your psoas muscle is bound to get tight and need to be stretched out. Consider the following stretches to help loosen your muscles and feel pain-free and flexible again.

Runner’s Lunge

  1. Kneel on the ground and bring your right foot forward so that your right knee is directly above your right ankle. 
  2. Then, keeping your hands on your right thigh, extend your left leg behind you so that your left knee is behind your left hip and the top of your foot is on the ground. 
  3. Gently lean into the stretch, pressing your back foot into the ground and leaning your pelvis forward.
  4. Hold for one to two minutes, then repeat on the other leg.

Kneeling Stretch

  1. Kneel on the ground and then bring your right foot forward so that your right knee is directly above your right ankle. 
  2. While keeping your shoulders in line with your hips, press your right heel and the top of your left foot into the ground, gently pushing your hips forward into the stretch.
  3. Hold this position for one to two minutes, then repeat on the other side.

Standing Stance Pelvic Tilt

  1. Stand up straight using good posture.
  2. Push your pelvis back and up, arching your back and pushing your bottom up. Hold for ten to twenty seconds.
  3. Pull your pelvis forward, tucking in your stomach and pulling in your behind, while moving your shoulders forward. Hold for ten to twenty seconds.

Ground Bridge with Pelvic Tilt

  1. Lay down on your back with your arms on the ground beside you.
  2. Pull your knees up with your feet flat on the ground.
  3. Lift your pelvis in the air while tucking it under and sucking in your stomach muscles.
  4. Hold for five to ten seconds.
  5. Lower your pelvis back to the ground.

High Lunge

  1. Stand with your feet shoulder-width apart and your shoulders aligned with your hips.
  2. Step your left foot behind you a couple of feet while bending your right leg so your right knee is directly above your right ankle. You may need to adjust your left foot in or further out depending on how the stretch affects you. Move it closer to your body if the stretch is too much or move it further away if you’d like a bigger stretch.
  3. Press your left foot into the ground and square up your hips with your right leg, extending your arms directly overhead.
  4. Hold this position for one to two minutes before repeating on the other side.

What Is the Fastest Way to Release the Psoas?

These exercises will help you release the psoas muscle if it has become shortened and tight. Consider visiting your chiropractor for a treatment that may effectively loosen a tight psoas muscle. Spinal manipulation often works wonders on other areas within the body and can help relieve tense muscles. 

Your chiropractor can also provide personal exercises and stretches that will fit your current situation. They will be able to tell you how many reps of each of the above exercises is suitable for your fitness level and present psoas condition, as only a single rep of each stretch is listed above..

If you are ready to find relief for your psoas muscle, then schedule a chiropractic appointment online or call us today.

This article is for informational purposes only and is not a substitute for in-person advice or care from a medical professional.