How your front contributes to your back

Did you know that your psoas muscles are one of the most common hidden contributors to low back pain? These deep hip flexors often get overlooked because they’re not as obvious as hamstrings or quads, but they play a huge role in how your body moves and feels every day. If you look at the diagram below, you’ll notice that the psoas major attaches directly to your lumbar spine (the low back). When you sit for long periods, drive often, or generally live a less active lifestyle, the psoas muscles can become shortened and tight. Because they’re anchored at the spine, tightness here can literally tug on your lower back, creating compression and strain. This not only contributes to general stiffness and discomfort, but can also set the stage for pinched nerves, herniated discs, sciatica, and chronic hip pain. The Psoas Complex The psoas is not just one muscle — it’s actually part of a complex trio: • Psoas major – the biggest one, attaching directly to the lumbar spine • Psoas minor – present in some people, but not all • Iliacus – a fan-shaped muscle that lines the inside of the pelvis Together, they form the iliopsoas, which inserts into the upper inner thigh bone (the lesser trochanter of the femur). Because they’re so deep, they’re almost impossible to “dig into” on your own with your hands. Indirect Release with a Roller The good news is, you can access this system indirectly. In the second photo, it is demonstrating how you can use a foam roller to find the insertion point. By rolling gently along the inner thigh upward toward the pubic bone, you can influence the tissues connected to the psoas. This requires patience and body awareness — once you find the tender spot, pause, breathe deeply, and give the muscle time to let go. Simple Stretches & Self-Care for Your Psoas If you want to care for these deep hip flexors, here are a few safe and effective practices you can try: 1. Constructive Rest Pose • Lie on your back with your knees bent, feet on the floor, and hands resting on your belly. • Let your low back soften into the ground and breathe slowly into your belly. • Just 5–10 minutes here helps calm the nervous system and allows the psoas to release. 2. Low Lunge Stretch • Step one foot forward into a lunge, keeping your back knee on the ground. • Tuck your pelvis slightly under (like a mini tailbone curl) to deepen the stretch in the front of your hip. • Hold for 30–60 seconds per side, breathing deeply. 3. Supported Bridge Pose • Lie on your back with a yoga block or firm pillow under your sacrum (the flat bone above your tailbone). • Let your hips relax and your thighs drape down. • This gentle inversion helps lengthen the psoas while easing tension in the low back. 4. Diaphragmatic Breathing • Because the psoas attaches near the diaphragm, shallow breathing keeps it tense. • Practice slow, deep breaths into your belly and ribs to encourage release. Why This Matters Your psoas is like the hidden hinge between your upper and lower body. When it’s supple and strong, your posture improves, your hips move freely, your back feels supported, and even your breathing becomes easier. When it’s tight and locked, everything above and below it can suffer. Taking just a few minutes each day to release and lengthen this powerful muscle can be the difference between living with nagging low back pain and feeling free, mobile, and grounded in your body.