1. Psoas, and Low Back Pain Relief
What is the Psoas, function, and how does it contribute to low
back pain?
The Psoas (pronounced so-az) muscle is one of the largest and
thickest muscles in the body. It Originates at the 12th thoracic
vertebrae, and connects to all the lumbar vertebrae, and the
lower portion attaches on the inside of the hipbone, at the lesser
trochanter. The psoas is part of the iliopsoas muscle group, or
hip flexors. They work with other muscles in your abdominal and
pelvic region to move your hip joints. When you are sitting the
psoas will stabilize. When the psoas, and hip flexors contract,
they are what is shortening, and causing your leg to come
forward when you walk.
Dr. Ida P. Rolf described the role of the psoas in walking:
Let us be clear about this: the legs do not originate
movement in the walk of a balanced body; the legs
support and follow. Movement is initiated in the trunk
and transmitted to the legs through the medium of the
psoas.
(Rolf, 1977: Rolfing, the Integration of Human Structures, pg.
118: Dennis Landman Publishers).
The psoas has many functions and not having a healthy gait is a
big wide-spread health concern. The psoas helps maintain the
pelvis in a neutral position. If you have the type of job where you
sit for 8 hours a day, it can alter the biomechanics of the pelvis
and the lumbar, thoracic and even cervical vertebrae. Typically a
dysfunctional psoas is responsible for referred pain down the
front of the thigh and vertically along the lower to mid spinal
column. The psoas can pull and twist your spine and pelvis into
various distortions that can result in unnatural spinal curvatures
forming back spasm, and of course pain. Sitting through much of

2. 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. Until the psoas is released the muscle may stay
contracted and go into further shortening and spasm very
easily.The musculature and connective tissue of the legs, which
connect the legs with the pelvis and torso, largely determine the
pelvic orientation and thus the spinal curves. If the feet are not in
the same vertical plane as the hip joints, the strain tilts the pelvis
-- and excessive lordosis or kyphosis follows (depending on
whether the person has a swayback or a stoop). This postural
effect involves the postural reflexes of standing balance, reflexes
that involve the abdominal musculature. If the psoas muscles are
tighter on one side than the other (pain on one side), abdominal
muscles are tighter on one side than the other, and hip height
asymmetry results, contributing to the appearance of unequal leg
length.
What Can I do to Decrease Psoas and Low Back Pain?
1. When you are sleeping:
a. If you sleep on your side: Side sleepers place a pillow
in between your knees, this will decrease the low back
curve and help keep posture while you are asleep.
b. If you sleep on your back: Sleeping on your back is
recommended, and placing a pillow or 2 underneath
your knees will also decrease the low back curvature.
c. If you sleep on you stomach: DON’T DO IT- sleeping
on your stomach allows your hips to have an anterior
tilt as your body curves towards the bed, and causes a
prolonged curvature. Like previously mentioned, we
train our muscles how to act, and when trying to
correct a pelvic tilt and perfect posture, sleeping on
your stomach will have the exact opposite effect.
2. When you’re driving:
a. Sit up straight: sounds easy enough but most of us
have to consciously think about it to accomplish it. I

3. personally like this little seat called Back Joy. Check
out this beauty below. This device is great because it’s
portable so you can use it at work, in the car, at the
kids’ games sitting on the bleachers, and I do take it
all those places.
3. When you’re out on the town (LADIES)
a. Limit wearing high heels: When you wear heels, your
pelvis tilts forward, which takes your hips and spine
out of alignment.The result is lordosis, a condition
that creates pressure on the nerves in your lower
spine. You may like the way it makes your hiney look
but it you know you will feel it later. We suggest
wearing cute, comfortable flats with arch support if
needed.
b. If you must wear you’re high heels, we suggest; limit
walking in them for far distances and to choose shoes
with only a 2-3 inch heel.
4. When you’re working:
a. Take a minute to move/ stretch: Bad posture is
developed by constantly repeated patterns. So, if you
are seated with a hunched over back and a protruded
head posture, then your body will create bad habits. A
very good idea I have come across to hold yourself
accountable for making sure you move every 2 hours,
is to set a timer. Set it on your phone, and everytime it
goes off take 5-10 minutes to MOVE.

4. b. Here is a chart you can print and hang up in your
office, and every time your timer goes off, do the
exercises on the sheet. It only takes 4 minutes and
stretches your upper and lower body. Make sure to
pay attention to the reps and time frames for each
stretch.

5. Dr. Ken Andersen is a chiropractor in Sandy, Utah He prides himself in his ability to meet the
expectations and goals of his patients and provide the best care possible. For more
information, please visit http://www.drkenanderson.com