The Psoas Major Muscle

Relaxation, Restoration, Education

This Week’s Feature: The Psoas [soh-uhs] Major Muscle

Where will you find this muscle? The psoas major muscle is found deep in the body wall, attaching anterior to (in front of) the spine and on the top inside of the thigh bone. It also doubles as an inferior/lower limb muscle, so it creates movement of the lower limb at the hip joint. If you are eating a filet steak (or beef tenderloin), this is the muscle you're eating. Thank you, cows!

When do you use this muscle? This muscle has a few principal functions and you use it in pretty much everything you do. Here are a couple of the more remarkable ways that psoas major is important:

1. It flexes the hip, or brings the leg forward from the torso. In this function, it’s considered a “prime mover,” which essentially means that it is one of the muscles that “moves first” when you flex your hip. So think...when you are getting swole at the gym doing squats or when you’re getting up and down from the couch to shepherd the kids into bed. Or getting up to pour just one more glass of wine.

2. Besides its responsibility to move the hip, the psoas major muscle maintains the lordotic (convexing anteriorly) curve in the lumbar spine to maintain posture. If you’ve been standing or sitting all day, or if you’re standing and then sitting, or sitting and then standing (that should cover all of it) - you’re definitely using this muscle. That means you’re using it all the time to maintain a solid, healthy pose. Vogue. 

This muscle is so AWESOME! What could go wrong?! Pso-As I was saying (haha, silly anatomy nerd joke)...since this muscle is used in pretty much everything you do, there are a lot of reasons things could go just crazy. Like, really crazy...

1. When you sleep. But wait! Sleeping is so good for you. How could something go wrong while you sleep?! I know...crazy! If you’re one of those people who sleeps on your side in the fetal position all night, you’re sleeping with your hips flexed. And since the psoas major flexes the hip, you’re keeping that muscle in a shortened position all night. If you wake up with lower back pain, it’s highly likely that a tight psoas major muscle is the culprit.

2. When you walk, run and do squats. Or wall sits (does anyone actually do those anymore?!). Like sleep, exercise also does a body good. But if you’re not stretching regularly or balancing and strengthening opposing muscle groups, your psoas major may become so tight that you find it difficult and painful to continue your normal walking, running or squatting workout routine. This pain might be slightly annoying. Think...a deep aching or sharp pain into the top front of the thigh. Or the pain might be debilitating. Think..the sort of lower back pain that makes you want to double over and lay on the couch in the fetal position watching movies all day. Imbalances in psoas major on either or both sides of the body may also create structural imbalances and dysfunction, such as; anterior pelvic tilt, pelvic rotation and popping or clicking of the hip joint.
*Opposing muscle groups for psoas major include any muscles that extend the hip or extend the lumbar spine. For example - Gluteus Maximus extends the hip backwards (brings the leg behind the torso) and Quadratus Lumborum (aka QL) in the lower back extends the lumbar vertebrae (or the lower back) - as if you are doing a back bend.

3. When you um, er, go to the bathroom (I’m talking about #2 here). Because the psoas major is situated just medial to, or next to the colon (aka the large intestine), sometimes tension in this muscle can make it a real doozy when it comes to bowel movements. Tension in muscles can create what is called a somatovisceral dysfunction, which is when a knot or tension in a muscle can create dysfunction in adjacent organs. For the psoas major, usually this results in constipation. It can also create incomplete evacuation or symptoms similar to Irritable Bowel Syndrome (IBS) and diarrhea. And what’s worse is, this problem can happen in the opposite direction. A viscerosomatic dysfunction is when an organ (typically a digestive organ) creates tension in nearby muscles. So maybe all of that cheese you snacked on last night wasn’t the best idea, after all. Next time, better just pour another glass of wine.

So...you sleep in the fetal position, do wall sits on the daily AND eat a lot of cheese?! What is the best thing to do in order to keep this muscle healthy and functioning normally?

1. First, at home it’s best to stretch this muscle. Try a couple yoga poses...

The crescent lunge pose - shown and described by visiting this link - 
http://www.pocketyoga.com/Pose/lunge_crescent. This is a more advanced pose due to the concentration it requires to balance and create a strong spine with even and  tucked hips in order to fully stretch the muscle.
Or the half-pigeon pose - http://www.pocketyoga.com/Pose/pigeon_half. While this pose is a “lounging” position that allows you to lie down on the ground, it can still be difficult to allow everything to relax as opposing muscle groups are pulled in different directions. Remember to relax into it and breathe deeply. Don’t forget the wine. Just kidding, kinda.
Both of these poses should be done after warming up the tissue thoroughly with a brisk walk or other yoga poses preceding it. 

2. A Pure Barre workout with a certified Pure Barre Fitness Instructor (wink wink, nudge nudge) helps to create long, lean muscles with strengthening and stretching exercises incorporated throughout every class. It’s also the best workout to ensure balance between opposing muscle groups, such as psoas major and gluteus maximus.

3. Ask your massage therapist to work on this muscle during your next session. Since the psoas major muscle is situated in front of the spine, your therapist will work on this muscle through the abdomen. The work might be uncomfortable and feel like there’s a lot of pressure on your innards, but the relief you’ll feel after this work is quite remarkable. You might feel taller. Or you’ll stop walking in circles. Or you’ll have a glorious bowel movement within a few hours. And chronic lower back pain?...as good as gone.

So, to wrap up...the psoas major muscle is an incredibly important and “workhorse” kinda muscle in the body. Strengthen it. Stretch it. Nurture it. Talk to it. Take care of it. And it will take care of you.

Comments? Questions? Send a message to Kristin on Facebook, Instagram or contact her by phone - (720) 583-4464.

Researched and Written by: Kristin Garcia, LMT. Relaxing Restorations Massage Therapy, LLC. 

Resources:

Nielsen, M., Garbett, J., Structure and Function of the Human Body for the Massage Therapist. 7th ed. Dubuque, IA: Kendall Hunt; 2015. 187 p.

Steiner Education Group, Trigger Point Theory & Rehabilitation Techniques. FCNH, Inc.; 2010. 182 p.

Photo: Learn Muscles: Anatomy. Real Bodywork, January 2018. Version #5. www.realbodywork.com.