|The psoas muscle is a hip flexor that |
causes low back and thigh pain (WVSOM)
... you probably have psoas ("so-as") syndrome if not a herniated lumbar disc. The former is easily treatable with self-administered manipulation, the latter not so much. An easy way to tell the difference at home is the direction of bending forward : Bending toward the side of back and leg pain is usually due to psoas muscle spasm; Bending away from the side of pain is most often to reduce pressure on a painful disc.
DOCTOR'S NOTE: Back and leg pain making it hard to stand up straight needs to be evaluated by a health professional if the pain makes you bend away from the side of pain.
PSOAS POSITION OF EASE
|Right psoas position of ease (WVSOM)|
- Lie on your back with legs propped up on a chair or stool;
- Cross your ankles with the foot on the side of the back or pelvic pain on top;
- Allow your knees to fall apart;
- If comfortable, take a few deep breaths and rest in this position for 2-5 minutes;
- Slowly uncross your legs, bring your feet down to the floor, and proceed to the Psoas Stretch or roll to one side before getting up;
- Use this position 2-4 times a day, or as needed for pain relief.
|Left psoas stretch (WVSOM)|
- Kneel with one foot on the floor a few feet in front of the other knee;
- Slowly lean forward onto the leg in front while using your hand to push the other hip forward;
- Take a few deep breaths and stretch for 10-20 seconds;
- Repeat for the other side;
- If no increase in pain, proceed to the Thoracolumbar Mobilization;