Back Pain – PSO What???

 


The psoas is a rope-like muscle located deep in the stomach, which runs obliquely from the spine to the femur. The psoas is joined at the hip, literally, by the iliacus, which runs from hip to thigh. Together, the psoas and iliacus make up the iliopsoas–the body’s most powerful hip flexor.

Why should runners care about a hard-to-find muscle with an unusual name? The psoas is the muscle that enables you to run.  When you lift your knee, the psoas contracts. When your leg swings back, the psoas lengthens. For a runner averaging 180 strides per minute, the left and right psoas each contract and lengthen more than 5,000 times during the an hour run. That’s a lot of stress and strain on a band of muscle that’s only about as thick as your lower forearm.

The psoas also promotes good posture. Along with a coordinated team of core muscles–abs, obliques, lower back–the psoas helps stabilize your midsection and pelvis. Every time you stand, walk, or run, you’re engaging the psoas. If the muscle is compromised, either by injury or tightness, your running inevitably suffers.

YOU MIGHT HAVE A PSOAS INJURY. . .

If you find yourself shuffling more than usual, feeling a twitch in your stride, you might have a psoas injury. If you’re experiencing pain running uphill, walking up stairs, or doing any other activity that requires you to lift your knee, you might have a psoas injury. If you have hip, groin, or glute pain, you might have a psoas injury. If your lower back is aching … etc., etc…

The psoas is complicated.  Most runners don’t walk into their physician’s office and say, “Doc, my psoas is killing me,” because they don’t know about this muscle. They complain of other symptoms, from the lower back down to the foot.

Either way, it’s not enough to treat the psoas alone.  All issues of tightness, poor posture, weakness, and muscular imbalance need to be addressed together for successful resolution of a psoas injury.  Whether a strained psoas leads to low back pain or an achy back triggers an injury to the psoas, the symptoms should be treated in tandem.

If you can’t pin down which came first in the causal injury chain, the psoas is a great place to start. By treating the psoas, runners often find relief from pain in the low back, hip, hamstring, and groin.

YOU MIGHT HAVE A TIGHT PSOAS. . .

Try this: Lie on your back with both legs straight. Pull one knee towards your chest. If the other leg lifts off the floor involuntarily, then your psoas is too tight. Now try the other side. Muscular imbalances are common, especially among runners, whose side-to-side discrepancies are reinforced through repetitive movement.

The number one culprit for a tight psoas is your chair.

Sitting for long periods puts the psoas in a continually shortened state.  Muscle memory maintains this shortened state, even when you head out for a run.

A short psoas can cause several postural problems: lordosis (arched lower back), anterior pelvic tilt (pelvis tipping forward), and hunching. Running with any of these postural dysfunctions can lead to a myriad of other injuries and issues, including hip, groin and lower back pain. Our bodies simply aren’t designed to sit all day.

But unless you’re in a financial position to quit your day job and become nomadic, you can’t avoid sitting in a chair. What can you do? Take a stand, early and often. Make it a habit to get up and stretch regularly. When you sit, pay attention to your posture. Don’t let your lower back arch. Sit up tall, like your momma told you, and don’t slouch.

Try and avoid excessive core work.  Doing too many sit-ups actually trains the psoas muscle to be short. And in running, you want the psoas to relax and extend. If it’s too taut, then the psoas can’t lengthen. Without that length, the psoas can’t contract with as much force. Six-pack abs should come with a warning label: Runners beware–too many sit-ups may cause psoas tightness.

Core is beneficial only in small doses. Too many crunches can wreak havoc on your psoas.

LENGTH BEFORE YOU STRENGTH

Whether you’re just recovering from a psoas injury or dealing with chronic tightness, start back slowly. Avoid any activity that aggravates the psoas, like hill running, until the pain subsides. If the psoas feels stiff or tender to the touch, enlist muscle release massage. Once the psoas is released and relaxed, the real work begins–undoing all those hours of sitting, at your job, in your car, at home. Regular stretching is the best at-home antidote to a tight psoas. (See the psoas stretches listed below.)

Remember, though, that your psoas didn’t get tight in one day, and the pain you experience is not going to get resolved in a day. You’re re-training the muscle, which takes time. So be patient and gentle. Overstretching the psoas can trigger a myotatic reflex, in which the muscle, instead of stretching, contracts and shortens. Ease into the stretch without straining, aiming for a lengthened sensation.

Lengthening your psoas not only decreases your risk of injury, but can also open up your stride. Picture the long sweeping stride of an Olympic runner. Now imagine your prototypical old man shuffler, skimming the sidewalk with each step. Whose psoas is shorter? More than likely, the shuffler’s. And whose is stronger? Without a doubt, the Olympic runner
Lengthening the psoas can open up your stride. It can cure a litany of injuries, improve your running posture, and lessen tightness and pain in the back, hip and groin. Sit less, stretch more and get ready for your running to improve.

Psoas Stretches

1) THOMAS STRETCH

Sit tall at the end of a table, with your thighs halfway off . Pull one knee to your chest and lean back. Your lower back and sacrum should be flat on the table. If there’s any rounding in your back, or tipping of your pelvis, then you’re pulling the knee too far, so loosen your hold. The other leg should hang free off the table. Hold for 30 to 60 seconds for each side, and complete at least two or three repetitions.

NOTE: Physical therapists use this stretch as a flexibility test for the hip flexor. To pass, the posterior thigh should touch the table, and the knee should passively flex at an angle of at least 80 degrees.

2) KNEELING LUNGE

Kneel on one knee, with the front leg forward at a 90-degree angle. With your pelvis tucked, lunge forward, easing into the stretch without straining. If your psoas is tight, your tendency may be to arch your lower back; make it a point to keep the back straight. Raise your arms overhead for an added abdominal stretch. To vigorously stretch the psoas, complete 20 reps on each side, holding the lunge for 2 to 3 seconds.

3) WARRIOR POSE

Step one foot 3 to 4 feet in front of you. Lunge forward until your front knee is at a right angle. (Readjust your foot position if necessary.) Turn your back foot out about 45 degrees. Keeping your back foot firmly planted, and your head, shoulders, hips and knees facing forward, raise your arms overhead. Relax your shoulders; don’t let them inch up. Lift your rib cage away from your pelvis to really stretch the psoas. As in all yoga poses, breathe deeply and easily. Don’t strain. Hold for 30 to 60 seconds.

More info about the psoas and more stretches:

http://stronglifts.com/the-psoas-is-it-killing-your-back/

 

 

 

The Many Benefits of Good Posture

I didn’t appreciate having a 3 inch growth spurt when I started high school.  I remember my Mom always reminding me to stand up straight and watch my posture. It took me several years to truly appreciate my height.   I now thank my Mom for helping me to be mindful of my posture.

Here is a link to an excellent article on posture.  http://artofmanliness.com/2009/06/21/30-days-to-a-better-man-day-22-improve-your-posture/ The author explains the following:

Makes You Look Taller.  Good posture adds an immediate inch or two to your height.  Try it, you will be surprised.

Makes You Look More Confident.   Good posture gives you an air of strength and confidence.  Think about it… shoulders back, chest out, chin in….

Improves Organ Function.  Slouching forces your rib cage to compress your organs decreasing their efficiency.

Reduces Tension and Pain in Your Neck, Shoulders, and Back.  Most of the discomfort you feel from sitting at work comes from sitting improperly.

Increases Concentration and Mental Performance.

Prevents Beer Belly.   Incorrect posture accentuates any belly fat you have while proper posture can hide it.

Traveling Without Low Back Pain

The main reason why people suffer from low back pain on long car rides is inactivity.  Our bodies are not meant to be immobile for long periods of time.  Our muscles need to move about, contract and stretch in order to remain functional.  Inactivity decreases blood circulation, waste removal and nerve conduction to the muscles resulting in muscles that are irritated and painful

If immobility is the cause of pain, then motion must be the cure.  Here are some exercises that always work for me on car or plane rides.  Try some of these on your next journey and you should witness a noticeable improvement.

Tips for Preventing Back Pain

  • Stop and take breaks frequently. Have a breath of fresh air, get out and stretch and enjoy the scenery, grab a snack, etc, etc.  But most importantly, you are stretching out those muscles and moving them, thereby boosting blood circulation.
  • Keep hydrated.
  • If you’re stuck in a car seat, wiggle a little.  Crank up the tunes and start jiggling!  It’s good for your health!  You might not be inspired enough to break out into a full blown fist pumping dance session, but some slow gentle motion can greatly help you stay loose. Here’s how:

Mobilize Your Lower Back

  1. Start by raising your left hip then lower it.  Then raise your right hip then lower it.
  2. Then try twisting your left hip forward then back, followed by the right hip.
  3. Arch your lower back so that your bum sticks out a bit more.  Next round your lower back.

Exercise Your Gluteal Muscles

  1. Now you can start working with your gluteal muscles.  First, you want to squeeze both glutes together.  If you do this right you might feel yourself lift off the seat a little.
  2. Next try squeezing just the left gluteal muscles.  It might help to push your left foot into the floor at the same time almost as if you are trying to raise that left hip off the seat.  Now try the right and alternate back and forth.
  3. If you are feeling especially adventurous, turn the volume up to 11 on your car radio and just dance like no one is watching.

Safety First

  1. A few things to remember for safety sake:  To avoid accidents it is not recommended to do these exercises if you are driving.  To avoid being seized up, try these exercises by yourself first so that you feel comfortable enough doing them in a way that doesn’t draw too much attention in public (the key is slow, small movements).

Performing these steps may seem a bit odd at first, but with some practice it will become a healthy habit on those long trips.

If you find the pain too intense or extensive, you might need to schedule a massage or acupuncture session.

 

 

Why Do I Get Painful Muscle Cramps?

 

Here is a  very interesting article on the causes of muscle cramps:

http://www.theglobeandmail.com/life/health/why-do-i-get-painful-muscle-cramps-when-i-work-out/article1632891/

The article explains muscle cramps being caused by imbalance between nervous impulses, a sudden loss of electrolytes, and a poor training schedule.

 

Surprising Reasons You May Be Experiencing Pain

Believe, it or not, the following are possible pain triggers:  Flip flops, smart phones, your wallet, driving, active video games, cheese (bummer, because I love cheese), couch potato syndrome, your baby, etc…

 http://www.webmd.com/pain-management/ss/slideshow-reasons-for-pain

15 Min Back Exercises to Strengthen Your Back

Ready to RID YOURSELF OF BACK PAIN????

Develop a habit to strengthen your back to alleviate your back pain by committing to performing back exercises at least 3-5 times per week.

How do I stick to developing a habit?

 Seven Steps to Developing a New Habit

http://www.briantracy.com/blog/personal-success/seven-steps-to-developing-a-new-habit/

 Back exercises in 15 minutes

http://www.mayoclinic.com/health/back-pain/LB00001_D

 

Have fun and good luck!!!