We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.

Psoas Muscle Pain Relief with 1 Quick Fix

Exercises & Stretches | Written by Jon Chambers | Updated on 27 December 2021

If you’re experiencing discomfort in your hip and groin, psoas muscle pain relief is your number one priority. Because of the muscle’s unique role and position within the body, if it becomes too tight it can lead to a host of pain symptoms.

It attaches to the lower lumbar discs at the base of your spine and follows the curvature of your pelvic, traveling through your groin before attaching at the top of your femur. Because of this, pain can be felt in the lower back, hips, groin, and thigh.

Extended periods of sitting are one way to make sure your psoas muscle stays really tight. The pelvis becomes tilted forward and excessive pressure is placed on the lower back and pelvis. And unfortunately, even many people who are active fail to do the proper stretching and mobility exercises required to stay flexible, supple, and pain free.

When your psoas muscle gets extremely tight for long enough, it can start to cause your body to develop unevenly and affect how your hips move. It can even cause one of your legs to be more rotated that the other, leading to knee pain in the form of tendonitis or worse: the dreaded sports hernia.

Psoas Muscle Pain Relief: The Cure

While the psoas muscle pain cure is the absolutely best way to sure pain within literal seconds instead of days or weeks, there is one amazing stretch that you can perform to release tension in the psoas major muscle and surrounding tissues.

While standing with your feet shoulder width apart, take one step forward with your leg on the hurt side of your body. Slowly move into a deep lunge position while keeping an upright torso position. You should think about pushing your hips “forward” as you go deeper into the stretch. Complete it for a total of 30 to 60 seconds before switching to the other side.

Always be sure to stretch and strengthen both sides of your body evenly, regardless of which side is producing pain.

man performs deep stretch for psoas muscle pain relief

This is a great stretch and popular among many physical therapy circles. However, there is an additional stretch that is even better because it also helps stretch and improve mobility with external hip rotation.

To perform this one, you will need to find a bench or similar object of waist height. While standing facing the bench, place your tibia down so that it is parallel with the ground and your knee forms a 90 degree angle.

Slowly lean forward into the position while making sure to keep your back heel planted firmly on the ground. Complete the movement for a total of 30 to 60 seconds and then swap sides to make sure you relieve tightness evenly.

By performing this each day, you should begin to experience a relief of symptoms and an increase in mobility and flexibility. If you are still having issues, performing the psoas muscle pain cure can treat your discomfort within seconds.

About the Author

Squatting 500 pounds on an ohio rogue bar with a sports hernia

Jon Chambers

Jon Chambers is an Army veteran, powerlifter, strength coach, sports hernia expert, and writer involved in the strength training community for almost a decade on a mission to create the best strength and fitness guides on the web.