Muscle Minute TUESDAY – Psoas Major

Person performing yoga lunge pose on dark background.

I did a write up on psoas major awhile back. But this muscle plays a key role in lumbar extension jamming and so it is only appropriate it gets mentioned again…and again…and again. Known primarily as a hip flexor, when tight, this muscle is often more problematic as a lumbar extender.

Analyzing the picture above, where do you think she should feel a stretch? In the front of the left hip, right? But if the left psoas major has a trigger point in it, the resting position of the lumbar spine is extended and rotated to the right and this stretch would result in a lumbar “jam”.

Take a look at the psoas major here. It’s origin along the transverse processes of T12-L4 make it a perfect extender and rotator of the lumbar spine.

Try these tests:

Lie flat on your back and try to come up to sitting. Do you feel back pain?
Lie on your stomach and press up onto your hands, keeping your pelvis on the floor (cobra). Do you feel it in your back?

A “yes” answer to either one of those questions most likely means you have a trigger point in one of your psoas major muscles.

Analysis of a quick fix:

One of the quickest ways to eliminate a psoas major trigger point is to hyperactivate one of its antagonists. The power pelvic tilt activates the rectus abdominus, the muscle opposing or preventing lumbar hyperextension. Performing 6 repetitions of a strong 6 second hold, neurologically inhibits the psoas major, restoring a neutral lumbar curve.

Man performing glute bridge exercise on floor.

One more thing…

I have patients often complain of hip flexor pain, or a strained feeling in the anterior hip (area of the rectus femoris). More times than not, this is a referred pain from the psoas major trigger point. The “x” marks where the trigger point is palpated and the red areas are where pain is referred. So, if you patient complains of hip flexor pain, don’t stretch the psoas, instead activate the abdominal muscles to eliminate the lumbar jam.

Lower back and hip pain illustration with highlights.

I could go on and on, but I don’t want the key point to get lost in the message. If someone experiences lumbar pain in end range extension, look to the psoas major and fix what you find.

Because nobody has time to be in pain.

Until next time…