Somatic Yoga for Lower Back and Psoas

Welcome to your Somatic Yoga for Lower Back and Psoas practice. The pelvis houses the iliopsoas muscle, also called the psoas muscle, a deep muscle group located toward the front of the inner hip. This muscle runs through the core, connecting to the lower back (lumbar spine), and sits near the kidneys and adrenal glands. The adrenal glands, located on top of the kidneys, release stress hormones in the body when the “fight-or-flight” response is triggered. When this response is triggered, the psoas muscle contracts as a way to mobilize the body to respond to the actual or perceived danger. By engaging the upper legs, hips, and lower back, the psoas enables you to run from a threat. In a ‘fight’ situation, the psoas muscle tightens as the body leans forward and enters a state of flexion as a way to protect vital bodily organs. This is why the psoas muscle is commonly referred to as the “fight-or-flight” muscle. Once the danger has passed, the psoas muscle can relax.

Now, the issue becomes when we find ourselves in a chronic state of stress as the psoas muscle will remain in a state of contraction. The brain interprets stress as a danger signal, leading to the release of stress hormones and physiological changes in the body. Muscular tension and altered blood flow are two changes that occur when the body is under stress. Prolonged muscular contraction in the psoas muscle can lead to hip and lower back pain.

In addition to this, many of us spend a large portion of the day in a seated position. This habitual body pattern informs the brain that flexion is a natural state. This can lead to chronic tightness in the hips and the lower back, and can weaken the core and gluteal muscles. In response, the psoas muscle may tighten further to compensate for the lack of core stability. When the psoas remains contracted, it can restrict the diaphragm's full expansion, leading to a shallow breathing pattern. Shallow, rapid breathing can trigger the sympathetic nervous system (fight-or-flight) response.

Exploring exercises that encourage the psoas to release tension can be beneficial for relieving pain and discomfort, enhancing core stability, and cultivating a sense of openness and safety within the body. Opening up this area is also said to boost self-esteem, as it allows us to stand taller and more confidently.

I encourage you to return to this routine often! The brain appreciates repetition as this can help build new neural pathways, contributing to the development of healthier and more functional movement patterns.