Is this the real cause of back pain? Let's learn everything about the Psoas Muscle

Do you often experience pain in your lower back, hip, or groin? Do you find it difficult to get up from a chair, walk, or climb stairs? We often forget about this pain, thinking it's just a simple backache. But maybe the cause is a problem with a very important muscle in our body that you haven't heard of. Today we're talking about the Ps OAS (pronounced: so-as) muscle that everyone should be aware of.

What is this Psoas muscle?

Simply put, the Psoas muscles are two large muscles located in the lower back, on either side of the spine. This is the main muscular connection that connects the upper part (torso) and the lower part of our body. You may not think about it, but this muscle helps with almost every action you do every day.

Think about it, when you stand up straight, walk, run, climb stairs, all of these things, the Psoas muscle helps keep your body stable and upright. This muscle can be about 16 inches long. It runs from our lower back through our hips and connects to our thigh bone (femur).

There are two main types of Psoas muscles .

• Psoas Major: This is the main, large muscle we're talking about.
• Psoas Minor: This is a smaller muscle. But surprisingly, not everyone has the Psoas minor muscle. Only 40% - 60% of the world's population has this muscle.

The Psoas muscle, together with another muscle, the Iliacus muscle, forms the Iliopsoas muscle complex. This is the main part that helps with hip flexion.

What are the main functions of the psoas muscle?

The psoas muscle is a very important stabilizer muscle in our core. The core is the muscular system in our torso and hips that surrounds the spine, pelvis, and abdominal organs. Without a strong core, we cannot stand, walk, or maintain balance.

Here are some of the main things that happen with the psoas muscle:

• It helps keep your lower back stable when you are sitting.
• When you get up from lying on the floor, it helps to pull the upper body up .
• It helps lift the thighs when walking, running, and climbing stairs .
• Helps to bend and move the hips while standing.

What is Psoas Syndrome?

Psoas syndrome is an injury, strain, or swelling of the psoas muscle. This condition can be difficult to diagnose and is often mistaken for another condition. Although it can affect anyone, it is most common in athletes, especially runners, dancers, and high jumpers.

Sometimes it can also occur with conditions like osteoarthritis and rheumatoid arthritis . The main cause is overuse of the muscle or an accident.

Things that can cause psoas syndrome

• Plyometric exercises , such as box jumps and kettlebell swings.
• Frequent hip flexion exercises . Examples: squats, lunges, mountain climbers.
• Sitting for long periods of time. People who work in offices or drive vehicles should be especially careful about this. When you sit for a long time, this muscle becomes tight and tight. Then, if you suddenly go to exercise , you are more likely to get injured.
• Having inflammatory joint diseases such as arthritis .
• As a complication of some surgeries .

What are the symptoms of Psoas syndrome?

To make it easier to identify the symptoms that occur in this condition, let's look at a table like this.

What are the treatments for this?

Treatment for psoas syndrome depends on the severity of the injury and whether there are other associated problems. The first thing you should do is see a qualified doctor or physician to get an accurate diagnosis.

There are several main treatment methods:

1. Physical Therapy: This is the main and most effective treatment. Here, under the guidance of a physical therapist, you will engage in specific exercises that stretch and strengthen the Psoas muscle. Never try to do these specific exercises on your own after looking them up online. Doing them incorrectly can make the injury worse.

2. Medication: To control the pain, your doctor may prescribe painkillers such as Ibuprofen and Paracetamol.

3. Corticosteroid injections: In some cases, these injections are given to reduce muscle swelling and speed up the healing process.

4. Surgery: Surgery is rarely necessary. Only if physical therapy and other treatments do not help, your doctor may consider surgery to release the tendon or lengthen the muscle.

Simple exercises to keep the psoas muscle healthy

After getting permission from your doctor and physical therapist, these simple exercises can help maintain the flexibility and strength of the psoas muscle.

1. Lunges

This stretches the hip flexors and Psoas muscles well.

• Stand straight and put one leg forward.
• Lower your back knee to the floor. Keep your back straight.
• Keep both knees bent about 90 degrees. Don't let your front knee go further than your toes.
• Do two rounds, 10 times on each side.

2. Leg Lifts

This is a safe way to strengthen the Psoas muscle.

• Stand up straight.
• Bend one leg at the knee, point the foot downward, and lift it up.
• Keep the other leg steady on the ground and hold the bent knee up for a few seconds.
• Lower slowly. Do at least 10 times with one leg.

3. Bridge Pose

This strengthens the lower back, buttocks, and hip muscles.

• Lie down on the floor, bend your knees, and place your feet on the floor.
• Turn your palms towards the floor and keep them near your hips.
• Keep your back straight and lift your buttocks as high as possible.
• Slowly lower back down. Do 5 rounds of 20 repetitions each.

How to protect the psoas muscle?

• Warm up well before exercising: Walking, jogging, and doing simple stretches for about 5-10 minutes can help prevent muscle injuries.
• Exercise gradually: Don't start exercising too hard all at once after a long hiatus. Gradually increase the intensity of your workouts.
• Improve flexibility: Stretch major muscle groups for at least 5 minutes, 3-5 days a week.
• Avoid doing the same movements over and over again: If you engage in sports that involve the same type of jumping or hip flexion, ask your doctor or physical therapist about alternative exercises.

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