Psoas muscle

The psoas muscle is a long, deep hip flexor that connects the lumbar spine to the femur, playing a central role in walking, bending forward, and maintaining the relationship between the spine and the pelvis.

Where your psoas muscle is and why it matters for back and hip pain

Your psoas runs from the sides of the lumbar vertebrae and discs — deep inside the abdomen — down through the pelvis and across the hip to attach at the top of the femur. Because it connects the spine to the leg, the psoas influences both spinal alignment and hip movement simultaneously. When it's tight — a common consequence of prolonged sitting, which keeps the hip in a shortened position for hours — it pulls the lumbar spine forward, contributing to an exaggerated lower back curve and increased stress on the posterior elements of the lumbar spine. A tight psoas can also limit hip extension during walking, which shifts compensatory load to the lower back with every stride. Weakness in the psoas reduces stability at the hip and lumbar spine and contributes to instability during single-leg activities.

Why psoas stretching alone often doesn't fix the problem

The psoas stretch is one of the most commonly prescribed exercises for low back pain and hip tightness, but it addresses only one dimension of the problem. Because the psoas attaches directly to the lumbar spine, how it's stretched matters — stretching it incorrectly can compress the very structures it's meant to relieve. A physical therapist can assess your psoas function and determine whether tightness, weakness, or a combination of both is contributing to your symptoms.

Why the psoas is hard to address without guidance

The psoas sits deep inside the abdomen and can't be directly felt or accessed from the surface, nor targeted with generic exercises. Effective rehabilitation requires understanding its role in your specific movement patterns and prescribing exercises that address both its length and its strength in coordination with the surrounding hip and spinal muscles.

How Sword Health can help

A physical therapist can assess psoas function in the context of your full movement pattern and build a targeted program that addresses both tightness and weakness. Sword connects you with that expertise from home, so you can address one of the most commonly overlooked contributors to lower back and hip pain.