How to relieve lower back pain? The answer is Psoas muscle -muscle of the soul.Thats why in this post i am talking about where Psoas muscle and what is role on body.
The Psoas (pronounced soh-as) is one of the largest and thickest muscles in the body. It attaches to the vertebrae of your lower back, and the head of your femur (thigh bone). The Psoas is primarily responsible for hip and thigh flexion and has a lot of influence over your lumbar posture and the way your pelvis is positioned.
For those of you who have desk jobs or are students, your day consists mainly of sitting. The Psoas is shortened and will become tight and contracted when seated for a prolonged period of time. Eventually, the Psoas will start to think this is its normal position and length. When it is tight, shortened, or unbalanced it often contributes to low back pain and a range of discomforts and injuries, including sciatica, disc problems, hip degeneration, knee pain and pelvic pain.
How do we stretch our Psoas muscle ?
There are several ways to stop your Psoas from thinking that shorter is natural.
If we stay in a certain position all day, our tissues will want to move into that resting position. Incorrect posture during sitting, standing, and walking will cause the Psoas to develop an imbalance that will leave it tighter and harder to lengthen.
Not staying in a seated position all day. Get up more frequently, stretch more often, change positions
Vary your sleeping habits.
When you are on your stomach, your back goes into lordosis. If you always sleep on one side, it creates an imbalance. Change it up when you can. Sleepings positions are detailed if you read more click here.
Stand up when exercising.
When seated all day at work your Psoas is shortened. Make an effort to do the opposite in the gym. Instead of the bike, get on the treadmill. Instead of the rowing machine, get on the step mill.
Here I share some tips for Psoas muscle.
A way to determine if a psoas muscle is extremely tight is to lie on the floor with both legs extended in front of you. Hug one knee into the chest and, if the other leg lifts off the floor, chances are that the psoas of the extended leg is overly tight. Try this on both sides, as one side may be tighter than the other.
Stretch after doing this analysis. While on the floor, bring both legs to a 90-degree angle; ensure your tailbone stays on the floor. Draw the extended right leg toward your chest using your hands and place the left foot on the floor, knee bent. Slowly inch your foot along the floor, extending the left leg, to stretch the psoas. Hold for 20 seconds or longer and repeat on the other side.
The yoga pose of Warrior I, when you do not focus on tilting the pelvis anteriorly, provides a solid stretch for the psoas. Stand in a lunge position, feet 3 to 4 feet apart, with the front knee bent deeply and the back foot set down at a 45-degree angle. The front heel aligns with the inner arch of the back foot. Lift your arms overhead and lean back slightly to feel the hip flexors push forward.
Yoga International suggests doing the pose in a doorjamb or against a pillar, with the right leg behind you and the left leg forward. Your hands reach up to hold the doorjamb or pillar and help pull your chest toward the wall and the naval and pelvis away. Working against the wall helps you tilt the pelvis posteriorly to effectively stretch the psoas.
In either version of the pose, hold for about five deep inhales and exhales, or approximately 30 seconds.
A simple kneeling lunge also stretches the psoas. Kneel on mat and bring one foot forward so that the ankle is under the knee and the leg forms a 90-degree angle. Tuck your pelvis as you lean your body forward into the lunge. Avoid arching your lower back.
If you feel comfortable doing so, raise your arms up and overhead, leaning back more. Treat the lunge as a dynamic stretch and press into it for 2 to 3 seconds at a time for 20 repetitions on each side.