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The Psoas & The Stress

                                                  What is the psoas?

The psoas (pronounced “so - az”) is a pair of deep muscles extending from the sides of the low back to the legs.  It is the only muscle that attaches the spine to the leg. What we call the psoas is actually two muscles – the psoas major and the iliacus. Roughly triangular in shape, the top of the psoas major attaches along five vertebral bodies starting at the last thoracic vertebrae (T12) and continues to attach to each vertebral body, usually terminating at the next to last Lumbar vertebrae (L4). The iliacus completes the triangle from the pelvic crest to the femur.
 

What does the psoas do?

Throughout our evolution we have used flexion of the hips to move our bodies forward. The action monkeys use to climb trees is bending the leg to bring the thighs toward the torso. We walk by using a similar movement - lifting one leg off the ground to move it forward. The psoas is therefore the prime walking muscle. It also creates a pelvic tilt by flexing the spine to stabilize and balance the trunk when we sit.

What is the connection to stress?

Because the psoas connects the legs, pelvis and trunk, they are considered the fight/ flight /freeze muscle. When survival is at stake, the psoas propels the body to run away or leap into combat. In extreme trauma, the psoas muscles help pull the body into a semi-fetal position as a way of protecting it from anticipated harm. The flexion of the psoas allows the body to bring the extremities together, creating an enclosure that gives us a sense of safety while protecting the soft, vulnerable parts: the genitals, vital organs, and the head and its contents the eyes, ears, nose and mouth.

Because the psoas is intimately connected with the fight/ fight/ freeze response, its contraction is instinctual and primarily is the emergency survival system designed to engage itself in any real or imagined life threatening experience. (Bercelli, 2005.)

Until the psoas is released the muscle may stay contracted and go into further shortening and spasm very easily. As Liz Koch, author of The Psoas Book, says, "Fear is lodged in our bodies. It vibrates in the nervous system and is easily evoked. Although fear is often a subtle experience, we attempt to control this unpleasant feeling of anxiety by adding more muscular tension, resulting in layer upon layer of rigidity." (Koch, 1981)

Psoas and Nerve pain

The psoas muscle houses the lumbar nerves. Cooper (1992) found atrophy in the psoas in patients with recent and chronic low back pain, with more pronounced wasting in the chronic back pain sufferers. According to Travell and Simons (1992), psoas trigger points may refer pain to the lumbar spine and into the sacroiliac joint.

The psoas also houses some of the nerves of the abdominal organs. For example, the nerves of the reproductive organs travel through the muscle tissue of the psoas. This is why a tight psoas may lead to menstrual cramps for women.

The benefit of a healthy Psoas

Liz Koch (2008) talks about the psoas being the ‘fillet mignon’. She says a healthy psoas is one that is juicy, supple, and dynamic. We want to create fluidity rather than rigidity, to create a core that is adaptable and responsive. When the psoas has the capacity to move freely, it can massage the diaphram and other organs. This can reduces stress, enhance digestion and eliminate backpain and fatigue. The softening of the psoas releases the armouring of the external muscles.
 

Releasing the Psoas

1. Constructive rest

Lying on your back, bent your knees and place the feet wide apart, knees leaning into each other This releases the psoas, allowing the spine to be neutral. (Stay for 5 – 10 min)

2. Knees into the chest – Apanasana
 

On the back, draw both knees into the chest. Hug the knees with your arms, without lifting the tailbone too much off the ground.
 

3. Low Lunge
 

Come into a runner’s lunge, with the hips low. Ensure that the pelvis is even (that is, one hip is not higher than the other).

4. Pigeon

Bring one knee forward and release the other leg behind. Draw the front ankle to the inside of the oppostie groin and release your trunk over the leg.

5. Pendulum Leg

Stand with your right leg on a block, placing the left hand on the wall for support. Begin to swing the left leg back and forth, without shifting the pelvis. Repeat on the other side.
 

* Learn more about therapeutic applications in the 80-Hour Intensive

Tips For Sitting in a Chair

Ensure that you with sit with the ishual tuberosities (sitz bones) on the chair. When you sit in this way, the spine can stack in its natural ‘S’ curve and the pelvis can distributing the weight. This will open the hip sockets, and allow the spine to find its ‘S’ curve. This allows normal breath and begins the process of rehydrating the dry tissue.  When you tuck your tailbone, as you do when sitting in a bucket chair or a car seat, the psoas becomes static and can dry out.
 

References:

Bercelli, David (2005) Trauma Releasing Exercises , Book Sruge LLC

Cooper et al (1992) British Journal of Rheumatology 31:389-94

Babette Rothschild, M.S.W. & Erik Jarlnaes. (1994). Nervous system imbalances and post-traumatic stress: a psycho-physical approach Members: European Association of Body-Psychotherapy and European Society for Traumatic Stress Studies.

Koch, Liz (1981). The Psoas Book.Felton, CA. Guinea Pig Publications.

Koch, Liz (2008)The Psoas and Backpain.

Travell JG, Simons DG (1992) Myofascial Pain and Dysfunction: The Trigger Point Manual, Vol 2, Williams & Wilkins, Baltimore, p90