WHAT IS THE PSOAS?
When most people think about back pain, they picture the spine, discs, or maybe tight hamstrings. But there’s one deep muscle that rarely gets the spotlight—even though it plays a huge role in both pain and posture: the psoas.
I often see patients who’ve tried stretching, adjustments, or even massage with only temporary relief. Once we take a closer look, the culprit is often this hidden muscle.
So…what is the psoas?
The psoas major is a powerful, deep core muscle that connects your lower spine to the top of your thigh bone. In simpler terms, it links your upper and lower body, making it essential for walking, running, sitting, and standing.
Because it sits deep inside the body, behind your abdominal organs, you can’t see or easily feel it the way you can your hamstrings or quads. But when the psoas is tight, weak, or inflamed, it can create a chain reaction of problems.
How the Psoas Impacts Back Pain
Lower Back Strain – A shortened psoas tugs on the lumbar spine, compressing vertebrae and increasing pressure on discs and joints. This can feel like chronic low back tightness or stiffness that never seems to go away. Sitting for prolonged periods may chronically shorten the psoas which causes lower back or hip issues. This is a common finding seen in practice.
Hip Imbalances – Since the psoas connects the spine to the femur, tightness on one side can cause pelvic rotation, leading to hip pain and even sciatica-like symptoms.
Compensations Elsewhere – When the psoas isn’t doing its job properly, other muscles like the low back extensors or hamstrings work overtime, eventually fatiguing and becoming painful.
The Posture Connection
A tight or weak psoas can pull you into an anterior pelvic tilt (hips tipped forward), making your stomach stick out and your lower back arch excessively. This leads to lower back pain, hip pain, and/or a pelvic shift or imbalance.
That being said, a balanced, healthy psoas helps:
Keep the pelvis neutral
Maintain natural spinal curves
Stabilize the core for smoother, pain-free movement
What You Can Do About It
The good news is that addressing the psoas can make a big difference:
Gentle stretches like a low lunge or supine psoas release can help lengthen the muscle.
Targeted strengthening (such as controlled leg lifts or core stability work) ensures the psoas supports movement instead of straining the spine.
Hands-on care with soft tissue therapy and chiropractic treatment can release tension, restore balance, and relieve stubborn pain linked to psoas dysfunction.
The psoas may be hidden, but its impact on pain and posture is huge. If you’ve been struggling with lower back discomfort or can’t seem to improve your posture no matter how many times you “sit up straight,” your psoas might be the missing piece of the puzzle. By restoring balance in muscles like the psoas, you’ll not only feel better—you’ll move better.
Any questions? Feel free to reach out to our office via phone or text: (310) 880-9663. Happy healing!
Disclaimer: The information provided on this chiropractic blog is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog. If you think you may have a medical emergency, call your doctor or 911 immediately. Reliance on any information provided by this blog is solely at your own risk.