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

The psoas muscles are a pair of muscles that run from the lower spine to the top of the thigh bones. These muscles play an important role in hip and low back movement, and can become tight and overworked from prolonged sitting or repetitive activities. Here are some stretches and practices to help with hip, groin, and low back pain caused by tight or overworked psoas muscles:

1. Psoas Stretch: Kneel on one knee with the other foot flat on the ground in front of you. Tilt your pelvis forward and lean into the front foot to stretch the psoas muscle of the back leg. Hold for 30 seconds and repeat on the other side.
2. Hip Flexor Stretch: From a lunge position, shift your weight forward and press your hips down and forward to stretch the front of your hip and the psoas muscle. Hold for 30 seconds and repeat on the other side.
3. Cat-Cow Stretch: Get on all fours, and alternately arch and round your back, emphasizing the movement in your lower back. This can help loosen up the psoas muscles and improve mobility in the spine.
4. Self-Myofascial Release: Use a foam roller or massage ball to apply pressure to the psoas muscles. Lie on your stomach and place the foam roller or ball at the top of your hip bone. Slowly roll down towards your thigh bone, pausing on any tender spots to release tension.
5. Mindful Movement: Incorporate mindful movement practices such as yoga or Pilates into your routine to improve body awareness, alignment, and reduce stress.

Incorporating these stretches and practices into your regular routine can help relieve tension in the psoas muscles, improve mobility, and reduce hip, groin, and low back pain. As always, consult with a healthcare professional before beginning any new exercise or stretching routine, especially if you have any pre-existing conditions or injuries.