When it comes to lower back pain, most people blame bad posture, poor lifting techniques, or simply "getting older." But what if one of the key culprits is a deep muscle you’ve probably never heard of — the psoas?
This lesser-known muscle plays a major role in back pain, especially when it's tight or shortened. In this post, you'll learn how the psoas affects the spine, how disc compression and nerve irritation can result from tightness, and most importantly, what you can do about it.
As a senior myotherapist at Inner Outer Health, I have found that this is the most neglected muscle among those treated by healthcare professionals. I know this for a fact because when I have treated people with lower back issues, clients often mention this is an area they have never been worked on. This is one of my pet peeves, and I find myself disappointed that this area is neglected for no known reason. Clients have invested their time and money to achieve minimal to no results, and after seeing me following their first session, their lower back pain either reduces or disappears.
What is the Psoas and why does it matter?
The psoas muscle is a deep-seated muscle that connects your lower spine to your thigh bone. It's essential for walking, standing, and stabilising the spine. But here’s the problem — when the psoas becomes tight (often from prolonged sitting), it can pull your spine into an unnatural curve.
This constant tension can lead to:
This lesser-known muscle plays a major role in back pain, especially when it's tight or shortened. In this post, you'll learn how the psoas affects the spine, how disc compression and nerve irritation can result from tightness, and most importantly, what you can do about it.
As a senior myotherapist at Inner Outer Health, I have found that this is the most neglected muscle among those treated by healthcare professionals. I know this for a fact because when I have treated people with lower back issues, clients often mention this is an area they have never been worked on. This is one of my pet peeves, and I find myself disappointed that this area is neglected for no known reason. Clients have invested their time and money to achieve minimal to no results, and after seeing me following their first session, their lower back pain either reduces or disappears.
What is the Psoas and why does it matter?
The psoas muscle is a deep-seated muscle that connects your lower spine to your thigh bone. It's essential for walking, standing, and stabilising the spine. But here’s the problem — when the psoas becomes tight (often from prolonged sitting), it can pull your spine into an unnatural curve.
This constant tension can lead to:
- Compression of the lumbar discs
- Irritation of the nearby spinal nerves
- Persistent or nagging lower back pain
How a tight psoas triggers pain
A shortened psoas puts your body into a kind of “fight or flight” posture — hips flexed, pelvis tilted, and lower back compressed. Over time, this can affect the alignment of your spine and irritate the discs and nerves.
This results in:
Simple daily habits that make a big difference
The good news? You can take action today to relieve the pressure and reduce the discomfort.
Here are three simple things I recommend to clients all the time:
1. Stretch the psoas muscle daily
Even just 2–5 minutes of daily psoas stretching can release tension and improve spinal alignment. Try gentle lunges or yoga poses like “Low Lunge” or “Bridge Pose or my favourite seat kneeling stretch in the the YouTube video.”
2. Take breaks from sitting
If you work at a desk or spend long periods seated, aim to stand up, stretch, or walk every 30–60 minutes. This helps “reset” the psoas and prevents it from stiffening.
3. Check your sleeping posture
Poor sleeping positions can keep the psoas contracted overnight. Sleeping on your side with a pillow between your knees or on your back with a pillow under your knees can help reduce strain. I must admit I am not a fan of that concept. One thing I recommend is that you have your psoas muscle treated first by a myotherapist or someone who knows how to treat this area. This will help reduce the need to place a pillow under your knees when lying on your back. If, after a couple of visits to your myotherapist, there is no change, then consider having the pillow under your knees.
The other service I offer at our clinic is a pillow and sleep consultation, where I teach clients how to sleep and select the right pillow to alleviate lower back pain. Most clients bring their knees close to their chest, which creates tightness in the psoas and, in turn, causes lower back pain. It’s almost like you're sitting on a chair while you sleep. So, you sit in your chair at work for 5-7 hours, and then you go to bed in that same position, albeit to a lesser extent. Then you're wondering why you're suffering from lower back pain.
Why this matters for your long-term health
Lower back pain isn’t just inconvenient — it can affect your mood, sleep, energy, and overall quality of life. By addressing your psoas, you’re targeting one of the root causes, not just masking symptoms. You don’t need to be a yogi or a gym junkie. With consistency, small daily actions can make a noticeable difference in how you move and feel.
If you’ve been living with lower back pain and haven’t explored the role of your psoas, this could be the missing piece. Daily stretching, posture awareness, and movement habits are powerful tools — and they’re completely within your control.
Feel free to share this post with anyone experiencing ongoing back issues. If you're a client or considering booking in, I’m always happy to assess and guide you through personalised ways to reduce tension and prevent future pain. Click here now to book online.
A shortened psoas puts your body into a kind of “fight or flight” posture — hips flexed, pelvis tilted, and lower back compressed. Over time, this can affect the alignment of your spine and irritate the discs and nerves.
This results in:
- Lower back pain that doesn’t always respond to typical treatments
- A feeling of tightness or restriction through the hips
- Pain that worsens after sitting, driving, or poor sleep posture
Simple daily habits that make a big difference
The good news? You can take action today to relieve the pressure and reduce the discomfort.
Here are three simple things I recommend to clients all the time:
1. Stretch the psoas muscle daily
Even just 2–5 minutes of daily psoas stretching can release tension and improve spinal alignment. Try gentle lunges or yoga poses like “Low Lunge” or “Bridge Pose or my favourite seat kneeling stretch in the the YouTube video.”
2. Take breaks from sitting
If you work at a desk or spend long periods seated, aim to stand up, stretch, or walk every 30–60 minutes. This helps “reset” the psoas and prevents it from stiffening.
3. Check your sleeping posture
Poor sleeping positions can keep the psoas contracted overnight. Sleeping on your side with a pillow between your knees or on your back with a pillow under your knees can help reduce strain. I must admit I am not a fan of that concept. One thing I recommend is that you have your psoas muscle treated first by a myotherapist or someone who knows how to treat this area. This will help reduce the need to place a pillow under your knees when lying on your back. If, after a couple of visits to your myotherapist, there is no change, then consider having the pillow under your knees.
The other service I offer at our clinic is a pillow and sleep consultation, where I teach clients how to sleep and select the right pillow to alleviate lower back pain. Most clients bring their knees close to their chest, which creates tightness in the psoas and, in turn, causes lower back pain. It’s almost like you're sitting on a chair while you sleep. So, you sit in your chair at work for 5-7 hours, and then you go to bed in that same position, albeit to a lesser extent. Then you're wondering why you're suffering from lower back pain.
Why this matters for your long-term health
Lower back pain isn’t just inconvenient — it can affect your mood, sleep, energy, and overall quality of life. By addressing your psoas, you’re targeting one of the root causes, not just masking symptoms. You don’t need to be a yogi or a gym junkie. With consistency, small daily actions can make a noticeable difference in how you move and feel.
If you’ve been living with lower back pain and haven’t explored the role of your psoas, this could be the missing piece. Daily stretching, posture awareness, and movement habits are powerful tools — and they’re completely within your control.
Feel free to share this post with anyone experiencing ongoing back issues. If you're a client or considering booking in, I’m always happy to assess and guide you through personalised ways to reduce tension and prevent future pain. Click here now to book online.
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