The psoas is the innermost muscle in the human body and plays a key role, contributing to the stability of the spine, among other things. In this article, we will cover all the information you need to keep it in good shape.
What is the iliopsoas muscle
The iliopsoas muscle or iliac psoas is formed by the iliacus and psoas muscles. It is located in the lower part of the trunk, connecting it with the internal muscles, following the last thoracic vertebra. It is located in the abdominal cavity, in front of the pubic bone and behind the internal organs.
The psoas is divided into two parts: psoas major and psoas minor. This muscle is known as the “soul muscle” because it is the deepest organ in the body and directly affects the balance of the human body and the functioning of the abdominal muscles. In addition, it is the only muscle that connects the spine to the legs.
Psoas function
The psoas is very important in everyday activities, such as walking or running, as it provides stability to the spine and hip joint. Therefore, it is responsible for the stability of the human body.
It is involved in essential movements for human beings, because it is directly responsible for different movements, for example, hip flexion and lumbar spine flexion. It is also involved in the rotation movement of the leg.
Iliopsoas injuries
Back pain is often related to an injury to the iliopsoas muscle. Psoas pathologies are usually the result of a lack of strength and stability of the CORE, i.e. the abdominal muscles, the pelvic muscles, the lumbar gluteal muscles and the deep muscles of the spine.
The most common injuries include tendonitis, which is an alteration of the distal psoas tendon, and chronic tendonitis, which causes a degeneration of the collagen tissue of the tendon.
The most common symptoms of these injuries are the appearance of pain in the thigh, the inner part of the groin or the lower back.
Shortening of the iliopsoas
One of the most common injuries is the so-called psoas shortening. This injury is characterized by stiffness and lack of mobility of the muscle. It is a common pathology in very sedentary people and in those who practice a lot of sport, especially running.
The psoas, unlike other muscles, has the characteristic of shortening when at rest and lengthening when exerting effort. This is due to a contraction reflex of the nervous system.
Shortening of the psoas causes the two points where the muscle attaches to the bones to be closer together, resulting in a shorter muscle length and less strength.
Why does the psoas hurt?
Psoas pain is often related to shortening or inflammation of the muscle, generally due to prolonged posture or intense sports practice. This muscle connects the lumbar spine to the hip, and when overly strained, it can cause pain of varying severity in the groin, lower back, or even radiate down the leg.
The origin is not always obvious, as it can also be associated with weakness of the CORE or muscular imbalances in the pelvis and abdominal area.
What happens if the psoas is shortened?
Shortening of the psoas muscle can have a significant impact on the health and well-being of patients. When the psoas muscle is shortened, it tends to pull the lumbar spine forward, causing an excessive curvature in the lower back. This condition can lead to a number of problems, including chronic lower back pain, postural misalignment, and hip dysfunction, among others. Therefore, it is crucial to take care of the health of this vital muscle.
How do I know if I have a shortened psoas muscle?
When the psoas muscle shortens, you feel stiffness in the hip, limited ability to extend your leg backward, and a feeling of tightness in the groin or lower back. Many people experience discomfort when sitting for long periods of time or getting up from a chair, as the muscle remains in prolonged contraction and loses flexibility.
To identify it, you can lie face up on the edge of a table: if when you drop one leg down it doesn't stretch naturally, it's very likely that the psoas is shortened.
In addition to loss of mobility, a shortened psoas muscle can cause an excessive curvature in the lower back, leading to chronic pain and postural problems. That's why it's essential to consult a specialist if you experience any of these symptoms.
Treatment of psoas injuries
Usually, to treat injuries to the psoas usually resort to physiotherapy which, with manual therapy, can reduce pain and significantly improve the patient's mobility. Ultrasound is often used to enhance muscle response. Another treatment that is often applied is the application of osteopathy, in case the patient has a pelvic problem.
These treatments are usually supplemented with anti-inflammatory drugs to relieve pain. In psoas injuries, proper rehabilitation of the area is especially important, as well as stretching, which in many cases can prevent this type of injury.
How to treat psoas shortening?
Treatment for psoas shortening focuses on restoring the muscle's flexibility and functionality. As with other injuries, physical therapy is crucial. The combination of stretching, along with the therapies and techniques used in physical therapy, allows for improved muscle elasticity and reduced stiffness.
In addition, core strengthening exercises and postural correction are important in the treatment and prevention of this injury.
How long does it take to recover from a psoas injury?
Recovery time for the psoas depends on the type of injury and the consistency of treatment. Mild psoas strain can improve in a few days with rest, gentle stretching, and physical therapy. On the other hand, chronic tendonitis or shortening may require several weeks of combined treatment, including manual therapy, rehabilitation exercises, and postural correction.
In more complex cases, such as an injury associated with the hip or spine, recovery can take months. It's important not only to treat the pain but also to retrain movement to prevent relapse. Patience and consistency throughout the process are essential to achieving lasting results.
How to prevent psoas injuries
Psoas injuries can often be prevented by following a few guidelines. Avoiding a sedentary lifestyle by practicing low-impact sports, such as swimming or yoga, can help prevent injuries. In addition, it is important to avoid sudden movements that put the groin in awkward positions.
As with all muscles, it is important to rest after training to avoid overloading and thus reduce the risk of injury. Incorporating recovery periods into your exercise routine can help keep the psoas in good shape.
Tips to take care of the iliopsoas
As you can see, many psoas injuries are preventable by adopting good habits. Some tips for taking care of this muscle include:
Stretching: After exercising, stretches should be performed with good technique to maintain flexibility and prevent stiffness.
Avoid high-impact sports: Opting for low-impact sports can reduce stress on the psoas, avoiding unnecessary overload.
Exercise and strengthen your CORE and dorsal area: Exercising and strengthening these muscles can provide additional stability to the psoas, which helps reduce the risk of injury.
Exercises to maintain and strengthen the iliopsoas muscle
Some of the simplest and most effective exercises to keep the psoas muscle in good condition are the following:
Conscious breathing: This exercise is very useful for reducing the activity of the nervous system. To do it, you have to lie on the floor face up and control your breathing by inhaling and exhaling in six steps for two or three minutes.
Psoas self-myofascial release: this exercise will help relax the muscle tissue. The person practicing it should lie face down with their forearms resting on the floor and place a ball on their pelvis. The ball should be rolled while inhaling and the posture maintained while exhaling.
Stretching the myofascial chain: in order to enhance hip mobility and flexibility, the knee and instep should be supported on the floor, keeping the other leg forward. The hands, meanwhile, should be supported on the floor.
As you can see, the psoas is a fundamental muscle that performs important functions in the human body. For this reason, it is important to exercise and stretch it to avoid injuries in the area that may affect mobility.
If you think you suffer from any pathology related to this important muscle, do not hesitate to request an appointment with our team of traumatologists from Madrid that will help you in the healing process.
57 thoughts on “Acortamiento del psoas: qué es y cómo prevenirlo”
I have found the information very useful.
Thank you.
Good morning, Dora.
Thank you very much for your words and leaving your comment on our blog.
All the best.
I would really appreciate your help. Is there a place in Mexico where you can help me? Or, please, contact me online.
Hello Silvia,
Thank you for your interest. If you wish, you can write to us at info@columna.com to schedule a video consultation. This way, one of our specialists can assess your case and guide you toward the most appropriate treatment.
Greetings.
Very useful and valuable, thank you!
Thank you very much for your comment, Ana!
All the best.
Very very interesting and very useful for me, thanks for the information
Thank you very much for your words, María Raquel!
Hello, thank you very much for all the information. I have a process with more than 15 days, doing rehabilitation, but I wanted to know what other type of exercise you would recommend, thank you very much
Good morning, Isi.
Thank you very much for commenting on our blog. In your case, we recommend that you carry out a diagnostic study beforehand, and from there, the specialist will determine the appropriate treatment for your pathology. Do not hesitate to contact our team of specialist traumatologists at the following address: https://columna.com/contacto/
All the best.
Good morning!
Thank you very much Dora, for your article. I wanted to know about exercises.
Yesterday they gave me an injection to reduce the pain.
I swim but I haven't done it for 1 week and I made efforts and movements that are not common in my routine, such as going up and down stairs.
Thank you! greetings
Good morning, Dora.
Thank you very much for your comment on our blog. For such specific questions about rehabilitation, we recommend that you contact directly our team of spinal traumatologists for a personalized diagnosis of your pathology, and thus be able to determine the best treatment. You can contact here: https://columna.com/contacto/
All the best.
Hello, I think I've had problems with my psoas for two years. It all started at a football match. The truth is that at first it only bothered me if I ran, so I decided not to run, but little by little it got worse and it affected my lower back until it reached the whole sacrolumbar area, which I have blocked all the time. I've been seeing physiotherapists and osteopaths for a year, they've injected me once... but the truth is I'm still the same.
It significantly incapacitates me in my daily life. Total rigidity in the sacrolumbar area... The truth is that at most they have told me that I have to stretch and that's it, but without giving me more details, guidelines...
I have an MRI and nothing shows up that is serious enough to make me so stiff.
I would like to know your advice.
Hello Kepa,
Spinal problems are often difficult to diagnose and treat. They often require several consultations with highly experienced professionals.
You can make an appointment by calling 91 005 39 00 and our team of spine experts will review your case.
Greetings
Thank you very much for such important information. I urgently needed to know about this injury.
I thank those who make this Fredy-back possible
Hello Hector.
Thank you very much for your words, we hope that you have no doubts about psoas shortening. If you have any questions, do not hesitate to contact our team. column professionals in the link provided.
All the best.
Thank you very much, Thank you, Thank you Dora I am 5 years old and I cannot walk without canes I lose my balance until today God and you found the diagnosis I have done therapy and none of it has had any effect
Good morning Rafael,
Thank you very much for commenting on our blog. With great regret, we cannot offer you treatment without a prior consultation for a diagnosis of your symptoms. The entire ICAC team will be happy to help you. Do not hesitate to contact us through Contact Form or by writing to us by email at clinicaelgeadi@clinicaelgeadi.com
All the best.
Good afternoon:
On Monday I felt a pull in that area when I was giving my martial arts classes and since then I have had great pain that makes it difficult for me to walk, and I have started to do a little research and I like the information you give, so I will start doing the stretches that I see here, thank you very much.
All the best.
Hello Paqui,
Thank you very much for reading our blog. If you need a diagnosis of the area to see your pathology, our team of spine specialists will be happy to help you. Don't hesitate to make an appointment here: https://columna.com/cita-privada/
All the best.
Good Afternoon, Just one question. In a surgical procedure, the peritoneal liposarcoma was resected and my left femoral nerve was completely severed. What could I do to activate the unresponsive left quadriceps?
Greetings
Good morning Oriel,
Thank you for visiting our trauma blog.
Neuromotor reeducation or even a neurological graft may be considered. You can request an appointment with our trauma doctors if you wish.
All the best.
If you could post pictures of how to do those exercises, it would be really helpful. Thanks for the attempt.
Thank you very much Chemi, we will try to generate content to illustrate our texts, also, have you visited our YouTube channel Elgeadi Traumatology either Recovery Clinic? You can find very interesting topics. A hug!
I have had very strong back pain for months and they said it was muscle contractures but a CT scan showed that I had to strengthen that area. I asked the doctor and she said it wasn't like that and she told me to exercise. I investigated and came to the conclusion that it could be affected precisely this music. I am a Christian, my pastor is also a psychologist and she said that it could be emotional and p/more confirmation from me, it is called music of the soul» so thank you very much and of course to God now I know how I can solve it, God bless you !!!
Hello Marce, we are glad that everything is going well.
Greetings
Hello, I'm researching this muscle like crazy. Since I experienced 5 days of severe burning in the groin and it turned out that I had emergency surgery. Diagnosis Abcess in the psoas muscle.
I would like to know how to prevent that muscle from becoming infected again. Thank you . I am from Venezuela.
Hello Noraida,
To take care of your psoas you have to avoid a sedentary lifestyle with low-impact sports. Stretching and breathing are also very positive in care. You can approach a physiotherapist who can help you with different exercises to improve and prevent future injuries.
Greetings
Good morning, I visited 2 traumatologists, none of them could tell me what the origin of the pain I have is; This article is very enlightening to me – it is exactly what happens to me, and the pain I have every day – I am with kinesiology, I hope they give me a solution. I am from Argentina. Thank you so much
Hello Viviana,
Spine diagnoses are very difficult, even for the best specialists. We recommend that you keep trying and asking for feedback until you can improve.
Greetings!
Excellent informative document, today my physiotherapist told me that he would work with the Psoas muscle since for his consideration, a Facet alteration does not radiate pain to the groin, I researched the topic in the document and it exactly explains my physical discomfort.
THANK YOU SO MUCH
Thank you very much for your comment, Elias.
Hello!! Excellent info. I want to ask why it hurts more sitting than standing?
Hello Ana,
Sometimes sitting for long periods can put more tension on the fascia and muscles and therefore generate greater discomfort. It is important to stretch and relax the area.
Greetings
I am Gladys Cardozo from Paraguay. About 20 years ago I started walking more slowly but little by little I reached the point of having to use a cane a couple of years ago, as if I have no balance. Now they ask me for an arterial Doppler echo of the lower limbs. Iliacs. Do you know what could be the reason? Thank you
Hello Gladys,
With the result of the Doppler ultrasound it will be possible to see where this is coming from and if further studies are needed to reach a diagnosis.
We lack information to know the cause.
Greetings
Hello, every contribution is very important. It would be ideal to support the text with a graphic. Thank you
I have been playing tennis for over 50 years. There have been times when I have been left lying on the court and have crawled out due to the inability to stand up.
I have discovered through personal experience that stretching and sit-ups on a curved bed are extremely important to regain an upright position and adding extra weight to the abs.
Very detailed information.
After lumbar arthrodesis surgery, the psoas may be affected (shortening of the muscles). Could all the stiffness and pain in the lumbar and iliac crests be due to this shortening?
What do you advise to revoke this situation?
Everything is very well explained, it is very useful to me, thank you very much
Hi Navor, thank you for your message! We are very happy to know that you found the information useful.
Very well written! Congratulations!
I would like an article on how it relates to other hip flexor muscles.
Thank you!
Hello Ariel,
Thank you so much for your comment! We're glad you found the content helpful. We'll consider your suggestion for future articles.
Greetings!
Good morning, my question is this: I've had occasional chest pressure for about five years. I've had heart tests, CT scans, MRIs, and stress tests.
Pulmonology tests, annual CT scan, spirometry.
But you don't know, this pressure that curiously hits me especially in the afternoons when I go out for a walk.
Could it be related to the psoas? I have three herniated disks in my lower spine.
Thank you
Hello Julia,
The chest pressure you describe, especially considering your herniated disks in your lower spine, could be related to muscle tension or postural problems affecting muscles like the psoas. When this muscle is tense or inflamed, it can cause discomfort that radiates to different areas of the body.
Since you've already ruled out heart and respiratory problems, it would be advisable to have your case evaluated by a spine specialist with experience in muscle and postural problems.
If you wish, we can help you arrange a consultation with our specialists for a more detailed evaluation.
Greetings.
Good morning, in dance, specifically in bachata and salsa, minimum 15 hours per week, what recommendations do you give me, do you advise me, to take care of my neck, back, and lumbar area? Thank you very much 🫂, for your information, keep going like this, helping people, happy life.
Hello Jose,
If you dance at least 15 hours a week, it's essential to take good care of your spine, especially your neck, back, and lower back. Some tips for doing so include:
Warm up and stretch before and after dancing.
Strengthen core muscles.
Work on mobility and postural control.
Listen to your body. If you experience persistent overuse or discomfort, it's important to consult a physical therapist to prevent injury.
Maintain good hydration and adequate rest.
If you need it, we'll be happy to help you with a personalized assessment to tailor care to your specific needs.
Greetings.
Four months ago, I had a hysterectomy. Since then, I've had severe back and neck pain, which has caused me a terrible headache. Your explanations have cleared up many of my doubts.
Hi carmen,
Thank you so much for your comment. We're glad to know our blog has been helpful, and we wish you the best in your recovery.
Greetings.
Hello, I have pain in my groin on the front left side. I've always been told it's colon pain. The truth is, it's a severe pain, especially if I lie on my left side. I can't stand up, and the pain is horrible. Would a chiropractor be helpful?
Thank you so much
Hi carmen,
Thank you very much for your comment. To determine if a chiropractor is helpful in your case, an evaluation would be necessary to understand what's happening and thus determine the most appropriate treatment. In some cases, options such as physical therapy or chiropractic care may be helpful, while in others, a different approach may be necessary.
If you'd like, we can help you schedule an appointment with our team to identify the cause of your pain and what the right treatment would be.
Greetings.
My name is Omar Olivera, writing to you from Ciudad de la Costa, El Pinar, Uruguay. I am 72 years old and have a thoracic deformity due to a very pronounced kyphoscoliosis. My biggest problem at this age is respiratory, and since the 2020 pandemic, I began to have trouble maintaining an upright posture when walking and standing. I currently walk only with a walker for support. I have also started to experience pain in my right hip and a deformed gait with that shorter leg, which wasn't the case before. By chance, I came across information about the iliopsoas muscle, and it seems to me that it may be one of the causes of my loss of upright posture. I have had several consultations with physical therapists, but they never talked to me about this muscle or gave me any directly related exercises.
Please send me exercises related to strengthening the Psoas.
I appreciate your attention and would love to hear an answer (I clarify that my cell phone number is Argentine for work reasons).
Hello Omar,
Thank you very much for your comment. In complex cases like the one you mentioned, it is essential that any exercise be previously evaluated and supervised by specialists who know your history and have individually assessed your situation. We recommend consulting with a physical therapist specializing in spinal pathologies, who can recommend the safest and most effective exercises for your case.
Greetings.
Good morning! Thank you for the information. I'd like to know if, beyond physiotherapy, rest, posture, stretching, and strengthening the psoas muscle, there are any medications that can more quickly help relax, lengthen, or reduce inflammation in this specific muscle. Thank you very much!
Hi! Thanks for your comment.
Shortening or overuse of the psoas muscle can cause significant discomfort, and it's normal to seek options to speed up recovery. However, there is no specific medication that directly "relaxes" or "lengthens" the psoas. In some cases, anti-inflammatory drugs or muscle relaxants are used, but their effect is general and should be prescribed by a healthcare professional based on each individual situation.
The most important thing is to identify the cause of the shortening and combine the appropriate treatment: physiotherapy, postural work, progressive stretching and, if necessary, medication prescribed by a specialist.
If the pain persists or limits your daily life, we recommend a personalized assessment to determine the most effective treatment. You can schedule an appointment with Dr. Elgeadi's team in Madrid by calling +34 910 053 900.
We'd be happy to help you.
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