Psoas Muscles: Stretches and Practices to Help with Hip, Groin, and Low Back Pain

The psoas muscles are located deep in the abdomen and run from the lumbar spine to the thigh bone. These muscles are responsible for flexing the hip joint and stabilizing the spine. When these muscles are tight or weak, it can lead to hip, groin, and low back pain. Here are some stretches and practices that can help alleviate these types of pain:

1. Psoas stretch: Start in a lunge position with your back leg straight and your front knee bent. Place your hands on your front knee and engage your glutes as you shift your weight forward. You should feel a stretch in the front of your back hip. Hold for 30 seconds and repeat on the other side.
2. Knee-to-chest stretch: Lie on your back with your knees bent and feet flat on the ground. Slowly bring one knee up towards your chest, using your hands to gently pull it in closer. Hold for 30 seconds and repeat on the other side.
3. Foam rolling: Use a foam roller to massage the psoas muscles. Lie on your stomach with the foam roller positioned under your hips. Slowly roll forward and back, targeting the area around your hip bones.
4. Yoga: Certain yoga poses can help stretch and strengthen the psoas muscles. Some poses to try include warrior one, warrior two, and pigeon pose.
5. Core exercises: Strengthening the core can also help alleviate hip, groin, and low back pain. Planks, bridges, and leg raises are all effective exercises for targeting the core muscles.

It’s important to listen to your body and not push yourself too hard when stretching or exercising. If you experience any pain, stop the activity and consult with a healthcare professional.