Have you ever experienced persistent lower back pain that just won't seem to go away?
The cause might not be what you think. Deep within your centre lies a powerful muscle called the psoas, often overlooked but crucial for your overall well-being.
What is the Psoas Muscle?
The psoas major is a long, deep muscle that connects your spine to your legs. It plays a vital role in hip flexion, spinal stability, and posture. The psoas muscle, also, plays a critical role in our body's stress response, often referred to as the "fight-or-flight" response. This is due to its unique anatomical position. When functioning optimally, it contributes to effortless movement and a healthy back. However, when triggered, it can cause havoc on your body, leading to a host of problems, including lower back pain.
How Does the Psoas Impact Back Pain?
Muscle Tension: A tight psoas pulls on the lumbar spine, creating tension and discomfort. (Foetal Position)
Spinal Misalignment: Chronic psoas tightness can lead to spinal misalignment, further exacerbating pain.
Nerve Compression: In some cases, a tight psoas can compress nerves, causing radiating pain.
Inflammation: Inflammation in the psoas can contribute to overall back pain and stiffness.
Signs of a Tight Psoas
Chronic lower back pain
Hip pain or stiffness
Limited range of motion in the hips
Lower back instability
Difficulty standing for extended periods
The Psoas and the Sympathetic Nervous System
Fight-or-Flight: When faced with a perceived threat, the sympathetic nervous system is activated. This system prepares the body for immediate action by increasing heart rate, blood pressure, and adrenaline levels.
Psoas contraction: As part of this response, the psoas muscle contracts, ready to propel the body into action, either by running away (flight) or confronting the threat (fight).
Core stability: The psoas also plays a vital role in stabilising the core, providing the necessary support for explosive movements required in a fight-or-flight situation.
Chronic Stress and the Psoas
While the psoas is essential for survival, its constant activation in response to chronic stress can lead to:
Muscle tension: Prolonged contraction can cause the psoas to become tight and shortened.
Pain: This tension can lead to lower back pain, hip pain, and even digestive issues.
Impaired breathing: The psoas is connected to the diaphragm, and tension in the psoas can restrict breathing, leading to shallow and rapid breathing patterns associated with stress.
Emotional impact: Chronic psoas tension can contribute to feelings of anxiety, restlessness, and difficulty relaxing.
Releasing Psoas Tension
To counteract the effects of chronic stress on the psoas, it's essential to incorporate practices that promote relaxation and psoas release:
Stretching: Poses that target the hip flexors and lower back can help lengthen and release the psoas.
Deep breathing: Practices like diaphragmatic breathing can help calm the nervous system and reduce psoas tension.
Mindfulness and meditation: These practices can help manage stress and reduce the frequency of fight-or-flight responses.
By understanding the connection between the psoas and the stress response, we can take steps to care for this vital muscle and improve our overall well-being.
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