“How do I know if I have psoas syndrome?” If you’ve ever wondered this, you’re not alone—many people struggle with nagging lower back pain, hip tightness, or an ache deep in the groin and aren’t quite sure what’s behind it. Psoas syndrome is often overlooked or misdiagnosed, but understanding its symptoms, causes, and what you can do about it can make a world of difference in your daily comfort and mobility.
Who Gets Psoas Syndrome?
The typical person dealing with psoas syndrome is often active—think athletes, runners, or people who play sports that require a lot of hip flexion, like soccer or dance. But it’s not just the super-fit who are at risk. If you spend a lot of time sitting at a desk, driving, or lounging on the couch, you might also be setting yourself up for psoas muscle problems. Teens and kids who are active in sports, especially during growth spurts, can also be affected.
What Is Psoas Syndrome?
Psoas syndrome refers to pain and dysfunction originating in the psoas muscle, a deep muscle that runs from your lower back through your pelvis to the top of your thigh. The psoas is a major hip flexor, responsible for lifting your thigh toward your body, stabilizing your spine, and helping you walk, climb stairs, or even just stand up from a chair. When this muscle gets tight, weak, or injured, it can cause a cascade of symptoms that are often mistaken for other issues.
Typical Causes
Overuse from repetitive motions, especially in sports, can irritate or strain the psoas. Prolonged sitting shortens and weakens the psoas, making it “angry” when you finally stand up. Jumping into intense activity after being sedentary can also trigger symptoms. Sometimes, there’s no clear cause at all.
Common Symptoms
Deep, aching lower back pain (often worse with standing or walking), groin pain or tightness, pain that radiates down the leg, limping or shuffling when walking, and difficulty standing up straight or climbing stairs are all common. Many people notice their pain gets worse after sitting for a while or when trying to stand up straight. Sometimes, the discomfort is so deep it’s hard to pinpoint—is it the hip, the back, or somewhere in between?
Postures Associated with Psoas Syndrome
Poor posture is both a cause and a result of psoas muscle problems. If you spend hours hunched over a computer or slouched in a chair, your psoas gets used to being short and tight. Over time, this can tilt your pelvis forward, increase stress on your lower back, and make it harder to maintain good posture. Even standing with your hips pushed forward or walking with a limp can be signs your psoas is struggling.
The Stretching vs. Strengthening Dilemma
It’s totally natural to want to stretch a muscle that feels tight. And yes, stretching the psoas is important—moves like the kneeling hip flexor stretch or a gentle supine psoas stretch can help lengthen the muscle and ease discomfort. But here’s where it gets a little counterintuitive: sometimes, what your psoas really needs is to be strengthened, not just stretched.
Why? When a muscle is weak, it can become tight as a way to protect itself. If you only stretch a weak psoas, you might temporarily feel better, but the underlying problem remains. Strengthening the psoas (and the surrounding core and glute muscles) helps restore balance, stability, and function to your hips and lower back. Think of it as giving your body the support it needs to move efficiently and pain-free.
Why Strengthening Matters
A strong psoas muscle helps you maintain good posture, stabilize your spine, and move with ease. Exercises that involve lifting your knee toward your chest, like supine marching or straight leg raises, are great for targeting the psoas. Bridges and core stability exercises can also play a big role in supporting your lower back and pelvis.
If you’re not sure where to start, check out the video below for a step-by-step guide to psoas rehabilitation techniques. These moves can help you both stretch and strengthen your psoas, giving you the best shot at lasting relief.
When to Seek Help
If your pain is severe, persistent, or radiates down your leg, it’s a good idea to consult a chiropractor in Ottawa. Sometimes, psoas syndrome can mimic other conditions, so a professional assessment is important for an accurate diagnosis and safe treatment plan. The combination of Chiropractic and physiotherapy is often the first line of treatment, focusing on both stretching and strengthening the psoas and surrounding muscles as well as restoring the spine that has likely been under stress.
For more on the role of the psoas in posture and movement, check out this WebMD article on the psoas major muscle.
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