If you spend hours sitting at a desk, driving, or working in a seated position, you may occasionally experience tight hips, lower-back stiffness, or restricted movement.
One muscle that plays an important role in hip and lower-back movement is the psoas. This deep muscle is located toward the front of the body and connects the lumbar spine to the hip. It helps with movements such as lifting the leg and flexing the hip.
However, simply trying to “stretch out” the psoas isn’t always the complete answer. A more comprehensive approach may involve releasing tension, using controlled breathing, moving through a comfortable range of motion, and then reinforcing that movement with controlled exercise.
What Is the Psoas Muscle?
The psoas is one of the major muscles involved in hip flexion. It originates along the lumbar region of the spine and travels toward the hip, eventually connecting with the femur.
Because of its location, the psoas is involved in coordinating movement between the lower back, pelvis, hips, and legs. This makes it an important muscle to consider when working on overall mobility and movement control.
How Can Prolonged Sitting Affect the Hips?
When you’re sitting, your hips remain in a flexed position. If you spend several hours a day sitting without regular movement breaks, your hips may begin to feel stiff or restricted when you stand and move.
That doesn’t necessarily mean your psoas is “short” or that it is the sole cause of your discomfort. Many different factors can contribute to hip and lower-back symptoms.
However, incorporating regular movement throughout the day can help prevent your body from remaining in the same position for extended periods.
Understanding the Anterior Chain
Your body works through interconnected systems of muscles and tissues. The muscles along the front of your body are often referred to as the anterior chain, while structures along the back are commonly referred to as the posterior chain.
Rather than focusing on one muscle in isolation, it’s useful to consider how different areas of the body work together during movement. The psoas is one part of this larger movement system and contributes to coordination between the spine, pelvis, and legs.
A Simple Breathe-and-Move Approach
One technique demonstrated in the video involves combining gentle pressure with controlled breathing. The basic concept is to find an area of tension, breathe into it, gradually release the tension, and then move through a comfortable range of motion.
Instead of aggressively pressing into a muscle, use gentle pressure in a comfortable position. Take a slow breath in and gradually exhale while allowing the body to remain relaxed.
The goal is not to force the tissue or create significant discomfort. Gentle, controlled movement is generally preferable to aggressive pressure.
If you’re unsure where or how to apply pressure safely, consider working with a qualified healthcare professional who can assess your individual needs.
Why You Shouldn’t Stop at the Release
One important part of mobility work is what happens after the release.
If you work on relaxing or moving an area and then immediately return to the same movement habits, you may not develop better control of your available range of motion. That’s why controlled strengthening can be useful after mobility work.
One simple example is a pelvic lift, also known as a bridge.
To perform a basic bridge, lie on your back with your knees bent and your feet comfortably positioned on the floor. Slowly lift your pelvis while focusing on controlled movement rather than speed. Then gradually lower your spine and pelvis back toward the floor.
Moving slowly can make it easier to focus on coordination, body awareness, and muscle control.
Why Movement Control Matters
Mobility isn’t just about how far a joint can move. It’s also about whether you can control that movement.
A well-rounded mobility routine may include mobility exercises to explore your available range of motion, breathing techniques to encourage relaxation and body awareness, and strengthening exercises to help you control the movement.
Consistency also matters. Giving your body regular opportunities to practice comfortable, controlled movement can be more useful than simply stretching a tight area repeatedly.
What About Back Pain or Sciatica?
The psoas is sometimes associated with lower-back pain or sciatica, but it’s important not to assume that a tight psoas is the cause of these conditions.
Back pain can have many different causes, and sciatica can involve irritation or compression of the sciatic nerve. Symptoms may include pain, tingling, numbness, or weakness.
If you’re experiencing persistent or worsening symptoms, it’s important to receive an appropriate evaluation rather than assuming that one muscle is responsible.
The Takeaway
The psoas is an important part of the system connecting the lower back, pelvis, and hips. If you spend a lot of time sitting or feel restricted through your hips, consider looking beyond simple stretching.
A movement-focused approach can include gentle release, controlled breathing, mobility work, and strengthening exercises that reinforce movement.
The goal isn’t simply to make a muscle feel loose. The goal is to help your body move comfortably, efficiently, and with better control.
Medical Disclaimer
This article is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or medical condition. Exercises and mobility techniques may not be appropriate for everyone. Do not perform any exercise that causes significant pain, numbness, dizziness, or worsening symptoms. If you have persistent, severe, or worsening pain, or symptoms such as weakness or numbness, consult a qualified healthcare professional for an individualized evaluation.