The Psoas Muscle Causes Low Back Pain
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Learning About the Psoas
This lens provides information on the psoas and pain. It gives a very detailed overview of the structure and function of the psoas muscle group. This page contains psoas stretches and psoas exercises that reduce pain. It looks at the relationship of the psoas and trauma. You will find information that will help with psoas release.
The number of problems caused by the psoas is quite astonishing. The psoas causes low back pain, sacroiliac pain, sciatica, disc problems, spondylolysis, scoliosis, hip degeneration, knee pain, menstruation pain, infertility, and digestive problems. The list can also include biomechanical problems like pelvic tilt, leg length discrepancies, kyphosis, and lumbar lordosis.
I have collected some of the best psoas resources available. I have found a number of helpful psoas YouTube videos. Information is presented on the psoas major, psoas minor, iliopsoas, Iliacus and quadratus lumborum muscles.
#1. What is the Psoas Muscle?
The number of problems caused by the psoas is quite astonishing.
Buy "The Psoas Book" by Liz Koch
Information and Excellent Exercises
The Psoas Book
Amazon Price: $22.95 (as of 07/04/2009)
The 85 page soft covered book is a comprehensive guide to the Iliopsoas muscle and its profound influence on the body/mind/emotions.
Chapters include: location, function, effects, childhood conditioning, women's cycles, the fear reflex, releasing the psoas, approaches to the psoas and ergonomics.
Good Psoas Links
These help to deepen our understanding to the structure and function of the psoas.
- What is the Psoas Muscle?
- A short, but informative review of the psoas on WiseGEEK.
- The Psoas Major Muscle
- Wikipedia entry on the psoas.
- Psoas Major - Definition
- "Definition: The Psoas Major is a large powerful muscle that helps move the upper leg (femur) and the torso closer together in a flexion movement."
- The Psoas - Hidden Influence on Posture
- An internet article by Rick Allen.
- Movement is key to giving 'chair disease' a rest
- "Sitting also tightens and shortens the psoas - the strong hip flexor - which can affect how the pelvis rotates and increase the load on the low back."
- The Psoas Major
- Informative article by Jonathan Fitzgordon. He is the creator of the FitzGordon Method Core Walking Program. Go to his website.
- Psoas Strain and Back Pain
- By A. Chandler Collins
"I had a patient come in a few days ago who got up that morning, bent over to pick up an exercise mat, and was unable to come back up due to excruciating pain in her lower back. I hear this kind of story frequently. - Muscle Memorie: The Quadratus Lumborum
- By Robert King
" Indeed the quadratus lumborum "may be the most overlooked source of low back pain," according to Doctors David Simons and Janet Travell."
#2. What is the function of the psoas?
The psoas has a number of diverse functions, making it a key factor in health. The psoas functions as a hip and thigh flexor, which makes it the major walking muscle. If the legs are stationary the action of it is a bend the spine forward; if sitting, it stabilizes and balances the trunk. The lower psoas brings the lumbar vertebrae forward and downward to create pelvic tilt.When we think of smooth, elegant and graceful movement in dancers and athletes we are looking at the psoas functioning at its optimum. It requires that the psoas maintains the pelvis in a dynamically neutral orientation that can move easily and retain structural integrity. This creates positions of the spine that require the least muscular effort.
#3. What are the common pain symptoms of the psoas?
The psoas can torque your spine to the right or left, pull it forward and twist the pelvis into various distortions. Frequently one psoas will shorten and pull the spine and/or pelvis to our dominant side. The distortions of the spine and pelvis can also show up as a short or long leg. This all results in scoliosis, kyphosis, lordosis, trigger points, and spasms in back muscles trying to resist the pulling of the psoas.
See a dynamic image of the psoas here.
It can also pull the spine downward, compressing the facet joints and the intervertebral discs of the lumbar spine. The pressure can cause the discs to degenerate, becoming thinner and less flexible. This degeneration makes the discs more susceptible to bulging or tearing, especially with twisting and bending movements.
#4. What keeps the psoas in contraction?
The psoas will stay contracted because of postural habits and trauma. The way we stand, walk and sit can distort the psoas. If we walk or stand with our chin in an overly forward position the muscle will tighten. Sitting through much of the day at the office, car or elsewhere causes the muscle to shorten to keep us bio-mechanically balanced in our chairs. Over time we develop a "normal" way of holding the psoas that is dysfunctional.Unresolved trauma can keep the psoas short and reactive. This is a primary muscle in flight, fight, freeze or fear responses to danger. When survival is at stake, it propels the body to hit the ground running. When startled, it ignites preparation of the extensor muscles to reach out (grab hold) or run. Until the psoas is released the muscle may stay contracted and go into further shortening and spasm very easily.
Sources for #1-#4.
Rick Allen, The Psoas - Hidden Influence on Posture, December 1998 Lawrence, H., Jones, Jones Strain-Counterstrain, Jones Strain-Counterstrain Inc., Boise, ID, 1995 Liz Koch, Psoas Health: Trauma Recovery, Massage and Bodywork Dec-Jan, 2004, December 1998
Peter Levin, Waking the Tiger: Healing Trauma, North Atlantic Books, Berkeley, CA, 1997, December 1998
Ida Rolf, Rolfing: Restablishing the Natural Alignment and Structural Integration of the Human Body for Vitality and Well-Being, Healing Arts Press, Rochester, VT, 1989
#5. What is the Iliacus Muscle?
Iliacus connects with the psoas muscle to form the iliopsoas muscle.
The iliacus is a flat, triangular muscle, which fills the iliac fossa.
#6. What is the Quadratus Lumborum Muscle?
A key muscle to understand the psoas and back pain.
The Quadratus Lumborum is a well known muscle that is a primary cause of lower back pain. Its action of bringing the hip up is important for balancing postural distortion. Not only does it refer into the Sacro-Iliac joint, but can cause stress in that joint by pulling the hips out of alignment. Some consider the iliacus and quadratus lumborum to be functionally one muscle with continuous fibers. Quadratus lumborum is always an important player in psoas problems.
#7 What is the Psoas Minor?
From Wikipedia. Do you have a Psoas Minor?
See a great image of the psoas minor here.
The psoas minor is a long, slender skeletal muscle that, when present, is placed in front of the psoas major muscle. It is absent in 40% of individuals.Tank (2005), p 93
More Psoas Links
- Coreawarness.com
- Site of Liz Koch, leading expert on the psoas.
- The Psoas Major Part 2
- Another informative article by Jonathan Fitzgordon.
- The Psoas as Pulley
- More from Jonathan Fitzgordon.
"The psoas fits in the mechanical model acting as a pulley as it curves over the front rim of the pelvis on the way to the femur." (Mach 26, 2008) - The Psoas Minor
- More from Jonathan Fitzgordon.
"The psoas minor is an interesting muscle, if it is in your body at all. Most anatomy books refer to this muscle as devolving and claim that only fifty percent of people have one." - The Psoas Muscles and Abdominal Exercises for Back Pain
- A comprehensive article. Includes information on the psoas and walking.
- What part of a cow is the psoas?
- Find out here!
- The Psoas: is It Killing Your Back?
- Lots of good information and exercises! From Stonglifts.com.
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only. - Healing with abdominal massage
- "THE Tan Tien, two fingers' width down from the navel, is the most powerful energy centre in the body. Think of how at conception, the first cell of the body is formed at the umbilicus, and you understand why the navel and the abdominal area around it are so important."
- Psoas Major May Not Function As You Think, The
- By Warren Hammer
"I just read a chapter by S. Gibbons in Andry Vleeming's new textbook1 that totally alters accepted information regarding the psoas major muscle." - The Psoas
- Written by Ryan Emmons and Angela Pucci
The source of lower body injuries revealed. - Causing and preventing lower back pain
- "Sitting at a desk all day causes musculature in the hips to become very inactive and weak. Poor function in a hip flexor muscle (psoas) leads to a rounding of the lower back instead of using the hips to get up from a chair or picking up a box from the ground for example. This rounding or flexion at the lower back puts stress on the low back that is not natural."
PSOAS Informational Videos
THE PSOAS: Low Back Pain, Lumbar Curve and Pelvic Tilt Relationships
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A Bigger Psoas Perspective
Video On the Spine, Disks, Nerves and Bones
Its important to understand the effect of the psoas on disk problems.
The fourth - fifth videos show herniation of the disk.
Many of the methods mentioned throughout this lens will have a benefit to the disks and nerves by changing the tension in the psoas and related muscles.
In the final video on walking imagine the Psoas muscle lifting the leg up and back during walking. Watch how the spine is moved as well.
Constructive Rest: a Safe Way to Start Exercising the Psoas
Do this exercise frequently to release the psoas and reduce back pain.
My experience with clients is that you cannot stretch or strengthen the psoas until it is capable of change. When the psoas is stuck in contraction stretches can tighten the muscle even more. When the psoas is weak it cannot strengthen until the muscle can contract.I recommend an exercise, originally introduced to me by Liz Koch, called Constructive Rest to begin to prepare the psoas for change.
Begin by lying on the floor or the firmest surface you can find. Bring your legs up so that your feet are on the floor and your knees are bent. Make yourself as comfortable as possible. Rest in this position for up to 20 minutes. Breathe deeply and relax. Focus on the idea of letting go of psoas tension.
As you begin to feel more comfort and flexability in the psoas area, check out some of the exercises in the links below.
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only.
Constructive Rest on Video
I give this to all of my clients.
Golf Fitness Chicago tip for golfers with back pain
http://www.chicagogolftrainer.com golf fitness expert reveals a great exercise to help relieve back pain in golfers.
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Locating the Center of Breathing, Free Your Psoas
Locating the Center of Breathing, Free Your Psoas
http://members.ezinearticles.com/?type=pv&art_id=102447&id=17959&pass=0fe3f5be92289675ff59c3e8a439eff2b60a7525de88638ed298bcd4048bd7ca / ~~~ PURCHASE SELF-HELP: http://www.somatics-on-the-web.com/page7.htm ~~~ Step-by-step guidance through training that improves breathing capacity while making breathing easier -- excerpt from the instructional program, Free Your Psoas, integrated somatic exercises to improve movement health. For more, visit the article, The Psoas Muscles, Abdominal Exercises, and Back Pain at somatics.com/psoas.htm, or send blank email to psoas.v2@somatics.com.
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Support for You Psoas and Lower Back
If all else fails.
Futuro Lower Back Sacro Brace for Men and Women, Large (41 to 46-Inch)
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Sacro Lumbar Support - 12', Size: L
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10" Criss-Cross Support
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10" Double-Pull Sacro Lumbar Support
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Psoas Symptoms Poll
The Opinionated Psoas, A Four Part Series by Thomas Myers
Read all four parts for a interesting understanding of the posas.
Read an interview with Thomas Myers originally published in Massage & Bodywork magazine, October/November 2003.
- The Opinionated Psoas, Part 1
- "The psoas is a fascinating muscle. I joke with my students that when they go to visit the Rolf Institute, after they light a candle on the altar to Ida Rolf, they will have to go over and light another stick of incense at the altar to the psoas muscle. Not a word of truth in it, of course. One of the things that drew me to Rolfing in the first place was its warm-hearted and clear-headed resistance to orthodoxy, but Dr. Rolf and Rolfing® did have a lot to do with putting the psoas on the bodywork map. Not that she was alone in worshipping this muscle, various dance teachers have gotten excited about it, and one yoga teacher even wrote a book devoted solely to the psoas."
- The Opinionated Psoas, Part 2
- "We left off last time discussing the psoas muscle, having concluded it was a hip flexor. We also put forward a set of arguments that suggested, in summary, the psoas is neither a significant medial nor a lateral rotator of the hip. In this issue, let's continue our discussion, looking now at the upper part of the psoas to see how it might affect the lumbar spine."
- The Opinionated Psoas, Part 3
- "This time, we turn to the question of what can happen if the psoas is shorter on one side than the other. Once again, we must give you fair warning that the ideas put forward in this series are speculative, and designed to encourage your thinking and experimentation."
- The Psoas Psubstitutes, Part 4
- "In this issue we turn our attention to the neighbors of the psoas to see how they both duplicate and supplement its functions."
Blog Posts for "Psoas"
- How to get that balance back in your step
- The main area of this shift is in a muscle called the Psoas (pronounced so - us) major. We bend, turn, stretch, compress, all be it to help us when we feel ...
- Flatten your belly by stretching your psoas muscles
- The psoas contracts when you do sits ups and if you don't stretch the muscles afterwards they remain tense and shortened which can cause the spine to arch, ...
- Low Back Pain? Try Stretching Your Hip Flexors
- I had a notion that her psoas might be tight. This muscle is a major hip flexor and it attaches to the low spinal vertebrae. When the psoas gets short and ...
- What's New in Spine Surgery
- There have been several reports of psoas muscle ossification in association with rhBMP-2/absorbable collagen sponge implantation in the posterolateral spine ...
Snapping Hip Syndrome / Iliopsoas Tendinitis
In Snapping hip syndrome (coxa saltans, iliopsoas tendinitis, or dancer's hip) a snapping sensation is felt when the hip is flexed and extended. This may be accompanied by an audible snapping or popping noise and possibly pain or discomfort. Pain often decreases with rest and diminished activity. Snapping hip syndrome is classified by location of the snapping, either Category: Wiktionary - :extra-|extra-Category: Wiktionary - :articular|articular or Category: Wiktionary - :intra-|intra-articular.
Iliopsoas Tendonitis and Iliopsoas Syndrome
- Iliopsoas Tendonitis: The Great Masquerader One Cause Of Groin Pain
- "Groin pain can be caused by many different entities, from those as innocuous as a "pulled adductor muscle" to something as serious as a femoral neck stress fracture. Because of the possibility of significant other problems here, prolonged pain in this area should be examined by an orthopedist and at the least x-rays should be taken. Some of the other problems that occur here include Slipped Capital Epiphysis, avulsion fractures, osteitis pubis, osteoarthritis, labral tear, adductor tendonitis, and hernia."
- Iliopsoas Tendinitis
- "In basic terms, iliopsoas tendonitis is an inflammation of the tendon or area surrounding the tendon. Major causes of iliopsoas tendinitis are acute trauma and overuse resulting from repetitive hip flexion."
- Hip Pain - Iliopsoas Tendonitis and Iliopsoas Syndrome
- "Iliopsoas Tendonitis and Iliopsoas Syndrome are conditions that affect the iliopsoas muscle located in the anterior region (or front) of the hip."
Releasing the Psoas and Pelvis Photos
How I do it.
Some release positions.
Barry releasing the psoas with positional release
Another psoas release option
A curved approach to psoas release
A release position that exaggerates short piriformis mu...
A release method for a short leg.
How I Treat the Psoas Muscle in My Bodywork and Healing Practice
I have seen many psoas injuries. As my practice evolved over 26 years I have tried a number of techniques to release the psoas. I've had the most success by using Positional Release techniques.Developed in the 1950's by Lawrence Jones, Osteopathic Physician, Positional Release has evolved into several systems of therapy. Today these methods are used by Bodyworkers, Physical Therapists, Chiropractors and other manual therapists. I learned a system called Ortho-Bionomy® in the 1990's. I have since studied the broad range of positional approaches and learned from all of them.
To release the psoas we move the legs and hips into the most comfortable position possible. The most comfortable position resets sensors in the muscles and joints known collectively as proprioceptors. Creating the right twist and pressure in the muscles and joints resets the sensors very quickly. The psoas changes its tension levels and learns to operate in better balance over time.
It often takes 1-6 session to help the psoas retain a new way of functioning. More serious psoas injuries can take longer, particularly if very painful techniques have been used previously. Painful methods can traumatize the psoas.
I have included some photos from my practice below. If you don't live in the Chicago area you might find a practitioner to help your psoas here. If you are a therapist, you might check out my Psoas Release E-Manual. It has a number of the techniques I employ with descriptions and photos.
Go to http://www.BarryKrost.com for more information on my practice
Ortho-Bionomy® is a registered trademark of the Society of Ortho-Bionomy International, Inc. and is used with permission.
Go to My Lens on Positional Release
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Learn About Positional Release
-
Positional Release is a highly effective technique to relieve pain and restore function to muscles, fascia, bones, and joints. It is a powerful therapy for back pain. In positional release the most comfortable position resets the sensors in the musc...
Professional Psoas Release
I used to use this method more often in my practice. I think it works best when the psoas is already released somewhat. Be careful.
Skolerne for Idrætsmassage -- MET for a iliopsoas muscle
SFIM.dk headmaster Jan Lasota demonstrates how to treat a tight iliopsoas muscle by using muscle energy technique.
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Sleep Help for the Psoas Muscle and Back Pain
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This Trauma Release Includes the Psoas
Trauma Releasing Exercises (TRE):: A revolutionary new method for stress/trauma recovery.
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Buy the TRE DVD!
A must have for psoas trauma!
Trauma Releasing Exercises Step By Step Video Instruction and Demonstration
Amazon Price: $27.95 (as of 07/04/2009)
The Psoas and Hip Replacement
Does a tight psoas and/or related muscles damage the hip in most hip replacements?
- It's the Psoas, stupid!
- "Clearly, before my surgery, my psoas had gotten so tight that I couldn't extend my left leg flat on the ground while laying on my back."
- Iliopsoas and the Hip Vascular-Compression Theory, The
- "Besides being related to the spine and lower extremity, a tight, shortened iliopsoas muscle can be related to hip problems, particularly to the hip's circulation and eventual degeneration. "
- Hip Pain and Hip Replacement
- "Unfortunately, for most people, both legs are not exactly the same. They may look the same, but from a bio-mechanical standpoint, they are not the same."
"Because the hip joint connects the leg to the pelvis, the hip joint will sustain the brunt of any bio-mechanical abnormality that may occur. If one leg is shorter than the other, the hip joints will be stressed because the leg length discrepancy causes an abnormal gait (manner of walking)." - Iliopsoas impingement after total hip replacement
- THE RESULTS OF NON-OPERATIVE MANAGEMENT, TENOTOMY OR ACETABULAR REVISION
"We have reviewed a group of patients with iliopsoas impingement after total hip replacement with radiological evidence of a well-fixed malpositioned or oversized acetabular component." - Pain related to the psoas muscle after total hip replacement
- "Residual pain after total hip replacement may be due to a number of causes both local to and
distant from the hip. We describe pain related to the psoas muscle after total hip replacement in nine patients." - Prevention and Rehabilitation of Conditions Leading to Hip Replacements
- By Don McCann, MA, LMT
If you are doing therapeutic work, there will be clients who are in pain from hip problems, with hip replacements being the most severe.
Psoas Relief Poll
Correct Sitting
Back Pain 101 (Health Short)
Oh, your aching back! Here, the PGA tour doctor explains where that painful pulsing stems from. The Best Health Videos on the Web: http://www.healthguru.com
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Stretch and Strengthen the Psoas, Part 1
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only.
- How To Stretch the Psoas Muscle
- A series of psoas exercises from eHow. Please do numbers 1-3 for a while before doing 4-6.
- Psoas Health: Trauma Recovery Protocol [plus exercises]
- This Liz Koch article has some exercises including a more detailed description of Constructive Rest.
- The Psoas - Stretching Revisited
- "...a key part of the answer to eliminating common mechanical low back pain is to keep the muscles of the low back in balance. This will improve your posture and dancing as well. Since the psoas often becomes tight and shortened from sitting, the answer must include daily stretches and exercises to counterbalance the tightening."
- How To Stretch Your Psoas
- Includes a You Tube Video. This seems more advanced to me. Be careful.
- Psoas Muscle.. "true core"
- by Tim Luchinske
"I will be posting a video (hopefully today) on an exercise plus a stretch that targets this muscle.
The psoas muscles and the abdominal muscles are agonist and antagonist as well as synergists. Allow an imbalance between these two groups and you will run (literally) in to problems. Lower back pain is one of the more common issues from having a tight psoas." - Iliopsoas Self-Stretch
- A widely used standing stretch can easily be modified to become a facilitated stretch for the iliopsoas.
- Strengthening the Psoas Muscle
- This site focuses on strengthening the psoas specifically for cycling. Includes a You Tube Video. This seems more advanced to me. Be careful.
- Cool Psoas Experiment
- Very interesting from a bellydancing perspective.
Psoas Stretches
Alternative Way of Lifting Heavy Objects (Lunge)
Active Release Techniques®
Lunge
This is one of the many stretching and strengthening activities shown at the Orange County Pain Management Center. We specialize in Active Release Techniques®, which is an extremly effective treatment for soft tissue injuries. It has been considered as an alternative to surgery in many cases of carpal tunnel syndrome, sciatica, low back pain, neck pain, shoulder pain and knee pain. It is the "treatment of choice" by athletes from around the world. Many patients feel a significant decrease in their pain symptoms within 3-4 treatments. Please visit www.orangecountypainmanagement.com for more information on state of the art injury rehabilitation and Active Release Techniques®.
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Alternative Way of Lifting Light Objects (Hip Pivot)
Active Release Techniques®
Hip Pivot Funtional Exercise
This is one of the many stretching and strengthening activities shown at the Orange County Pain Management Center. We specialize in Active Release Techniques®, which is an extremly effective treatment for soft tissue injuries. It has been considered as an alternative to surgery in many cases of carpal tunnel syndrome, sciatica, low back pain, neck pain, shoulder pain and knee pain. It is the "treatment of choice" by athletes from around the world. Many patients feel a significant decrease in their pain symptoms within 3-4 treatments. Please visit www.orangecountypainmanagement.com for more information on state of the art injury rehabilitation and Active Release Techniques®.
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Psoas Stretches and Back Exercises
Books on Back Exercises
Pilates for Lower Back Pain
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The Healthy Back Exercise Book: Achieving and Maintaining a Healthy Back
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Yoga Zone - Yoga for a Strong and Healthy Back
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Good-Bye to Bad Backs: Stretching and Strengthening Exercises for Alignment and Freedom from Lower Back Pain
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"Guide To Back Pain" Techniques to make your Back Pain Disappear
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Stretch and Strengthen the Psoas, Part 2
- The Psoas Muscles and Abdominal Exercises for Back Pain
- "The psoas muscles and the abdominal muscles are agonist and antagonist as well as synergists; a free interplay between the two is appropriate. "
- Psoas Stretch
- "This stretch is sometimes called the runner's start because the position you are in resembles that of a sprinter at the starting block. It mainly stretches the psoas muscle located just above the top of the thigh."
- The 10 Worst Abdominal Exercises - No 6
- "In a straight leg double leg raise, the pelvis assumes a position where the pull of the psoas increases the lordodic curve at L5 S1, the place most back problems occur in the general population."
- Psoas Stretching Made Easy
- "There are many different exercises used to stretch the hip flexors and psoas muscles. But here are two basic stretches to get started."
- Psoas Stretch #1
- "Grab a stretch-out-strap, a towel, a rope, two belts fastened together-whatever."
- Psoas Stretch #2
- "Kneel on the ground, one foot planted, one foot back, like you're going to be knighted by the Queen."
- Using the Psoas for Riding Horses
- Interesting article from Zen and the Horse. Looks at the psoas in terms of riding a horse.
- The Ab Ball - Instructions For Releasing Tension in the Psoas Muscles Abdomen Organs and Colon
- "Perhaps the most important release work in this area happens with the Psoas muscles, which tie your spine, ribcage (diaphragm), pelvis, and legs together and are the muscles primarily responsible for your upright posture and affects most movement."See more psoas exercise links below!
Psoas Stretch on a Swiss Ball
Psoas Stretch on a Swiss Ball
This is one of the many stretching and strengthening activities shown at the Orange County Pain Management Center. We specialize in Active Release Techniques®, which is an extremly effective treatment for soft tissue injuries. It has been considered as an alternative to surgery in many cases of carpal tunnel syndrome, sciatica, low back pain, neck pain, shoulder pain and knee pain. It is the "treatment of choice" by athletes from around the world. Many patients feel a significant decrease in their pain symptoms within 3-4 treatments. Please visit www.orangecountypainmanagement.com for more information on state of the art injury rehabilitation and Active Release Techniques®.
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QL stretch on Swiss Ball
QL stretch on Swiss Ball
This is one of the many stretching and strengthening activities shown at the Orange County Pain Management Center. We specialize in Active Release Techniques®, which is an extremly effective treatment for soft tissue injuries. It has been considered as an alternative to surgery in many cases of carpal tunnel syndrome, sciatica, low back pain, neck pain, shoulder pain and knee pain. It is the "treatment of choice" by athletes from around the world. Many patients feel a significant decrease in their pain symptoms within 3-4 treatments. Please visit www.orangecountypainmanagement.com for more information on state of the art injury rehabilitation and Active Release Techniques®.
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The Bird Dog Exercise
Exercises to Reduce Back Pain : Exercises for Back Pain Relief: The Bird Dog
This basic stretch will relieve lower back pain. Learn how to do the bird dog exercise to ease lower back pain in this free back pain relief video from a fitness expert. Expert: Kristie LaTray Contact: www.fitandfabuloustraining.com Bio: Kristie LaTray is the founder of Fit and Fabulous Personal Training. She is a certified personal trainer through World Instructor Training and a member of IDEA Health and Fitness Association. Filmmaker: Nili Nathan
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Mind/Body Exercises for Strength, Flexibility, Posture, and Balance
Pelvic Power: Mind/Body Exercises for Strength, Flexibility, Posture, and Balance for Men and Women
Amazon Price: $13.57 (as of 07/04/2009)
Stretch and Strengthen the Psoas, Part 3
- The pelvis: A keystone for yoga
- Liz Koch looks at the pelvis and psoas from a yoga perspective, including a look at poses.
- The Almighty Psoas Muscle - MyYogaOnline
- A look at the psoas from a yoga perspective. Includes look at the psoas in the Sun Salutation pose.
- Nia and The Psoas Muscle
- Nia is a body-mind-spirit fitness and lifestyle practice that changes the psoas by teaching you to consciously realign and re-pattern the function of the psoas.
- The Perky Psoas
- From: Troy McCarty Pilates
- The Benefits of the Iliopsoas Muscle to Pilates - Part 1
- By Aliesa George, founder of Centerworks® Pilates Institute.
- The Benefits of The Iliopsoas Muscle to Pilates - Part 2
- Part 2 from Aliesa George.
- Healing a cynic's knee through Anusara yoga
- "First," she says, "We're going to find the psoas."
Yoga for Lower Back Pain
Yoga for Lower Back Pain : Cat Cow Yoga Pose for Lower Back Pain
Learn how to do the cat cow progression pose when using yoga poses for lower back pain relief in this free exercise video from a hatha yoga instructor. Expert: Elizabeth Rose Contact: www.artanayoga.com Bio: Elizabeth Rose is a registered Hatha yoga teacher with a background in modern dance, gymnastics, martial arts, and circus arts. Filmmaker: randy primm
Runtime: 4:22
106037 views
10 Comments:
Hip, Lower Back and Psoas, Yoga stretch
Hip, Lower Back and Psoas, Yoga strecth
Hips & Psoas: Many of the minor pains in the lower back are directly related to tight hips and psoas. Deborah York guides the viewer through a Yoga routine designed to stretch out the lower back, hips and psoas muscle.
Runtime: 9:35
11068 views
4 Comments:
Yoga Anatomy
Yoga Anatomy
Amazon Price: $13.57 (as of 07/04/2009)
Very helpful to see the function of the psoas in yoga.
From breathing to standing poses, see how each muscle is used, how slight alterations of a pose can enhance or reduce effectiveness, and how the spine, breathing, and body position are all fundamentally linked.
Very COOL View of the Psoas During Hatha Yoga Poses
- Scientific Keys: Awakening the Psoas
- Wonderful online view of the psoas during yoga poses. Also has books, posters and workshops for purchase.
Practice of Eka Pada Viparita Dandasana (One-legged Inverted Staff Pose)
Practice of Eka Pada Viparita Dandasana (One-legged Inverted Staff Pose)
Bringing the knees forward and the heels up opens the psoas muscles and lengthens the thigh muscles. The legs are able to work more efficiently. This takes the weight off of the shoulders and helps open the chest and lift the shoulders.
Runtime: 1:03
517 views
2 Comments:
Practice of Urdhva Dhanurasana and Eka Pada Urdhva Dhanurasana (upward bow, wheel)
Practice of Urdhva Dhanurasana and Eka Pada Urdhva Dhanurasana (upward bow, wheel)
Just a simple practice of upward bow pose bringing the knees forward and the heels up to open and lengthen the psoas muscles. Walking the hands in toward the feet strongly opens the thoracic spine. Taking the foot up increases strength, balance, and flexibility.
Runtime: 1:47
317 views
0 Comments:
Blog Posts for "Yoga"
- Studio Profile: Back Bay Yoga
- Back Bay Yoga is a 5000 square foot studio on Boylston Street in Boston between Arlington and Berkeley Streets that offers an array of classes. ...
- Independence Day: the freedom to practice yoga
- When I was asked to contribute a chapter in Deborah Berstein's innovative new book, Yoga in America, what I wanted to say poured out on the page, ...
- Youth yoga camp at the Sports Centre
- Yoga is a great non-competitive physical activity that promotes personal awareness. There are dozens of health benefits from yoga poses plus the extra ...
- Combine outdoor yoga and trail running at clinic
- Equilibrium Lifestyle Management's (ELM) annual 'Yoga-Fit' clinic begins Thursday July 9th. This unique fitness program combines Adventure Trail Running ...
Pilates and Somatics
Relieve Back Pain with these DVDs
Back in Shape
Amazon Price: $14.99 (as of 07/04/2009)
Mayo Clinic Wellness Solutions for Back Pain
Amazon Price: $17.99 (as of 07/04/2009)
Dealing with Acute Low Back Pain
Amazon Price: $24.95 (as of 07/04/2009)
Say Goodbye to Back Pain
Amazon Price: $35.99 (as of 07/04/2009)
Back Pain Relief: Tips and Treatment : Back Pain Relief with Ice
Back Pain Relief: Tips and Treatment : Back Pain Relief with Ice
How to apply ice to reduce swelling and relieve back pain; learn this and more in this free series of health care videos on chiropractic care taught by a pack pain expert. Expert: Eric Sayer Bio: Eric Sayer completed his undergraduate studies at Ricks College and Portland State University and did his chiropractic training at Western States Chiropractic College in Portland, Oregon. Filmmaker: Danny Loughmiller
Runtime: 1:02
411 views
0 Comments:
Back Pain Relief: Tips and Treatment : Natural Herbs That Relieve Back Pain
Back Pain Relief: Tips and Treatment : Natural Herbs That Relieve Back Pain
Natural herbs and homeopathic remedies that can help relieve back strains; learn this and more in this free series of health care videos on chiropractic care taught by a pack pain expert. Expert: Eric Sayer Bio: Eric Sayer completed his undergraduate studies at Ricks College and Portland State University and did his chiropractic training at Western States Chiropractic College in Portland, Oregon. Filmmaker: Danny Loughmiller
Runtime: 1:18
325 views
0 Comments:
Is Restless Leg Syndrome a Psoas Dysfunction?
Some speculation. I am not a physician. I have been working with psoas for 15 years.
I think that some of those with Restless Leg Syndrome (RLS) may be actually suffering from a psoas problem. Perhaps someone will read this and do some research!"Typically characterized by creeping, crawling, burning, tingling or aching, a person living with this syndrome feels a need to move their legs to relieve these sensations. Considered a central nervous system disorder, RLS often interferes with resting or falling asleep."(citation)
My own experience is that if I am on the computer for too long I get an ache, vibration, and pain in my thighs, hips and legs, particularly when I lay down in bed. I relieve this be putting my legs up into the Constructive Rest position, (see module above "A Safe Way to Start Exercising the Psoas"), and making myself most comfortable.
The ehow website shows a number of sleep positions that can relieve RLS. Interestingly these "sleep positions" are similiar to a number of psoas release positions I use in my professional practice.
I think its possible that impingements of specific nerves around the psoas may create some of the symptoms of RLS. A number of nerves for the hip, pelvis and thigh called the Lumbar Plexus emerge from the same area of the psoas muscle's insertions on the front of the spine. These include: the ilioinguinal, genitofemoral, lateral cutaneous nerve of the thigh, femoral nerve and obturator nerves to name a few. See a cool chart on the nerves and the Psoas here.
One of the trigger point pain referral zones for the psoas is on the front of the thigh. This is an area that can plague those with RLS. I believe that the psoas' level of muscular tension is highly sensitive to other factors such as nutrition, emotions and trauma. I think the psoas may be a barometer of health.
Let me know if any of this helps and/or you have your own ideas along this line of thought!
RLS Overview from YouTube
More evidence on the psoas and RLS?????
Disclaimers
The information provided on this web page is designed to support, not replace, the relationship that exists between a patient/site visitor and his/her physician.This page is for educational purposes only. The information provided should not be used for diagnosing or treating a health problem or disease. If you have, or suspect you have a health problem, you should consult your health care provider.
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Did You Learn Something? Please rate this lens too. Join my fan club!
MarieFrancoeur wrote...
Wow! What a great job you did with this lens. Very informative et useful! Thank you! 5 stars
Posted June 25, 2009
MonicaC wrote...
I love your lens so much! I'll not give you less than 5 stars.
I have built a new lens: How to Cover Hair Loss Using Wig?. Feel free to visit.
Warmest regards,
Posted June 14, 2009
pontarae
Superb information!
As a longtime sufferer of back pain due to psoas spasms I think your lens is just super! Accurate and comprehensive it will provide relief to anyone seeking information on this subject.
Particularly notable is the commentary on Active Release Therapy. This is my treatment of choice and I was introduced to it by Dr. Grant Stowell, a chiropractor in Frisco Texas. I heartily recommend Dr. Stowell and the Active Release Technique to all backpain suffers.
Cheers!
Dennis Foreman
Posted June 13, 2009
Wrinkle Cream wrote
in reply to jinamois i thinks it is very nice post i like it.
wrinkle cream
Posted May 29, 2009
foodie girl wrote
I have been living with increased pain and discomfort for several years to due injuries and past truama, and until recently found the complete answer to the symtoms and effects of malfunctioning psoas muscles. Thank you so much for putting this information all in one place!
Posted May 18, 2009
Anti Aging wrote
in reply to mindfulmovementllc such a really good information for me.
http://www.riyawrinklefree.com
Posted May 14, 2009
WhyMassageTherapy wrote...
This is great information, and the (ilio) psoas complex is so often overlooked in the treatment of lower back pain - when I was teaching massage therapy I loved to see the light bulbs go on in my students when they made the connection. Great information, really well done and informative.
Posted April 30, 2009
DrGuevara wrote...
Good article. I see problems like this in practice all the time and the psoas is a muscle which is highly overlooked as a cause for back pain,
Posted April 26, 2009
FitSteph
Wow what a great lens! If anyone is looking to chat about exercise, working out, health, fitness, or anything else, these fitness forums ?, are my favorite. It's genuinely one of the best websites if you are looking to track food, plan meals, build workouts, and count calories!
Posted April 23, 2009
HansMassage wrote...
I do the same kind of positional release work. I find that the psoas minor is often at fault. Its job is to balance the pelvis from the opposite pubic bone when the leg is raised by the psoas. Bending and twisting at the thoracic lumbar junction often disturbs the nerves that control this muscle where it is attached. I use magnet therapy to reduce swelling in this area.
http://magnet-therapy-how-why.com
Hans Albert Quistorff, LMP
Antalgic Posture Pain Specialist
Posted April 11, 2009
Links to Other Barry Krost Web Activities
Some other things I'm doing on the web.
- http://barrykrost.com
- Learn about Positional Release, Lymph Drainage technique and Family Constellations. My biggest specialty is working with the Psoas muscle.
- Big and Little Conversations
- "Just some thoughts, theories and considerations on health and healing."
My Blog is an eclectic mix of postings on a holistic perspective of health. Subjects reflect my academic background in anthropology and social / cultural history, my twenty six years as a bodywork and energy work professional, fifteen years of being a bodywork instructor and lots of research into alternative health.
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by BarryKrost
I have been a professional Massage Therapist and Bodyworker for 26 years. I primarily use Positional Release methods along with Lymph Drainage T...
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