The Psoas Muscle – The Key to Relief from SI Joint and Low Back Pain

Tools and Techniques For Home Use Between Massage Appointments

If you're suffering from SI joint or low back pain, there's a good chance that the culprit is your psoas muscle. This large, band-like muscle spans from your lower back to the top of your thighbone(femur), and it attaches to your pelvis at the SI joint. When the psoas muscle is tight, it can pull on your spine and pelvis, causing pain in both the lower back and SI joint.

Fortunately, there is a way to release the psoas muscle and get relief from this type of pain. Massage therapy is an effective treatment for loosening structural restrictions, and because the psoas muscle is more accessible at the front of the hip than the deep muscles near the back of the spine, it's one of the best self-massage target areas for relieving SI joint and low back pain.

How to Massage Your Psoas Muscle

There are a few different ways that you can massage your psoas muscle, depending on what type of equipment you have available.

If you have a tennis ball or other small, hard ball, like this one from Aletha, lie face down on the floor with the ball placed underneath your hip just inside of the protrusion of the hip.. Slowly roll over the ball until you find a tender spot. Once you find a tender spot, stop rolling and hold the ball in place for 30-60 seconds until the muscle releases. Repeat on the other side.

If you don't have a small ball handy, you can use your fingers to massage the muscle. Start by lying on your back on the floor with your knees bent and feet flat on the floor. Reach your hand around your body to find the tender spot in your psoas muscle just inside the front of the hip where you feel the bony protrusion. Search with curved fingers through the space directly to the side of your lower abdominal (6-pack) muscles from the base of your hip and travel up gently and steadily. You may need to rock your knees to the opposite side to open the space for your fingers more. Apply pressure with your fingers and massage in a circular motion for 30-60 seconds until you feel the tenderness ease up. Repeat on the other side.

Foam Rollers and Other Tools That Can Help

You can also use a foam roller like this one from TriggerPoint to massage your psoas muscle. Start by placing a foam roller underneath your hip in the crease of your pelvis while lying face down and roll slowly over the area until you find a tender spot. Once you find a tender spot, stop rolling and hold for 30-60 seconds until the weight of your body allows the muscle to release. Take your time and make sure you rotate on the roller so that the outside of your hip is massaged as well. Repeat on the other side.

Another option many of my clients and family personally prefer are tools designed to target the psoas muscle specifically, which sometimes can be tricky to truly isolate with a massage ball or foam roller. Two favorites are the Pso-rite tool or, for more adaptability for different body sizes, the adjustable Thrival tool works for the psoas, as well as the glutes, hips, neck and back.

By using one or all of these methods to massage your psoas muscle, you can help to release any tightness or tension that may be causing pain in your lower back or SI joint. In addition to self-massage, regular visits to a qualified massage therapist can also help to keep this important muscle flexible and free from pain-causing restrictions or trigger points. To schedule your appointment with any of our talented massage therapists in Asheville or Lake Lure NC, click here.

Full disclaimer- I have included direct links to each of these products that will earn my business a modest fee when ordered through those affiliate links and will ship directly to you. I offer them here as an easy way for my clients to access them without having to handle a lot of products that I recommend through the Lighten Up offices.