Back pain can make even the simplest daily tasks an exercise in futility. If the cause of your back pain is the psoas muscle it can seem impossible to find relief. This is because it is the deepest muscle in your body. However, there are five exercises and stretches you can use to provide some much-needed back relief. (1)
4 Yoga Stretches For Back Relief
Yoga is an ancient form of exercise focused on balance and stretches. If you’ve never tried it before, maybe this is a good place to start. Here are four yoga stretches that will help reach that awkward muscle: (1)
1. Constructive Rest Position
Lying flat on your back, bend your legs at a 45-degree angle with your feet flat on the floor about a foot from your bottom. Tie a belt or exercise band around the middle of your thighs and remain in that position for 30 minutes. (1)
2. Active Supine Stretch
Lying flat on your back, rest your left leg on the floor, while bringing your right leg back toward your body. Keep your leg straight by placing your hands on your ankle and pull your upper leg into your stomach holding for 30 seconds. Then do the same for the other side. (1)
3. Pigeon Stretch
Kneeling down, draw in your left knee and turn to the left so that your left leg is as perpendicular as possible to your right leg then lower both legs to the ground. Your right leg should be extended straight behind you and if need be you can use your elbows to keep your balance. Bend your body forward over your left leg and relax taking five to 10 deep breaths. Then do the other side. (1)
4. Standing Swing
Stand straight on your yoga block with your hands on your hips. Slightly bend your left knee, keeping your right leg straight and your foot pointed. Swing your foot out to the front and then back to the standing positing, repeating 15 times each side. (1)
Leg Stretches For Back Relief
Leg lifts are an excellent stretch to provide relief from discomfort related to your psoas muscle. Lay flat on your back and bend your legs with your feet flat on the floor. First, extend your right leg in front of you, placing your hands at your sides. Then keeping your back flat against the floor and your pelvis tucked, lift your right leg above the ground. Hold it for five seconds and do eight to 12 repetitions for each leg. (1)
Maintaining A Healthy Psoas Muscle
To avoid suffering from psoas muscle pain, try these tips: (1)
- Avoid too much extreme exercise that can lead to aggravation or injury
- Enjoy a massage with a certified massage therapist to keep your muscles happy and healthy
- Avoid sitting for long periods taking intermittent stretches or walks
- Take breaks every few hours when on long drives getting out of the car to stretch and walk around a bit
Back pain is never fun. However, if you find you are suffering from back pain and your psoas muscle is the culprit, these stretches can help. (1)
