When you think about the muscles responsible for lower back pain, you probably picture the muscles running along your spine. But what if part of the problem is coming from a muscle you can’t even see?
Meet the psoas (pronounced SO-az), one of the deepest and most influential muscles in your body. Often overlooked, this powerful muscle plays a critical role in posture, mobility, and spinal stability.
And if you spend most of your workday sitting at a desk, it’s a muscle worth getting to know.
What Exactly Is the Psoas?
The psoas major is a long, deep muscle that originates along the lumbar spine (your lower back), travels through the pelvis, and attaches to the upper portion of your thigh bone.
Every time you lift your knee, climb a flight of stairs, get out of a chair, or walk, your psoas is working.
But its responsibilities extend beyond movement. The psoas also helps stabilize your lumbar spine and pelvis, making it an important contributor to how you stand, sit, and move throughout the day.
When you’re seated, your hip flexors remain in a shortened position. Over time, prolonged sitting combined with limited movement may contribute to stiffness, reduced hip mobility, and muscular imbalances.
You might notice:
- Persistent lower back discomfort: Particularly after prolonged sitting or when transitioning from sitting to standing.
- Tightness in the front of your hips: A pulling sensation when standing upright or extending your leg behind you.
- Difficulty standing comfortably: Hip stiffness that makes it challenging to fully straighten after sitting.
- Discomfort during walking or exercise: Especially during activities involving repeated hip flexion.
- Changes in posture: Tight or overactive hip flexors may contribute to altered pelvic positioning and movement patterns.
The good news? You don’t need an elaborate stretching routine or expensive equipment to start taking better care of your hip flexors.
A Simple Stretch to Give Your Psoas Some Relief
The Half-Kneeling Hip Flexor Stretch
One of the simplest ways to gently stretch the muscles at the front of your hip.
- Kneel on one knee with your opposite foot planted in front of you.
- Keep your torso upright and gently tuck your pelvis underneath you.
- Slowly shift your weight forward until you feel a comfortable stretch in the front of your rear hip.
- Hold for 20–30 seconds.
- Repeat on the opposite side.
Avoid arching your lower back or forcing yourself deeper into the stretch.
The important takeaway? The location of your pain isn’t always the location of the problem.
