The most common complaint I see as an osteopath is low back pain.
One of the main contributors, and ‘messengers’ of low back pain is the psoas (pronounced “so-as”) muscle, a long strap-like muscle attaching from the upper part of the low back to the front of the hip.
The psoas muscle develops embryologically alongside the nervous system, making it an important messenger of nervous system function. This means that the state of our nervous activity will show up right here. That’s right, too much caffeine and not enough sleep will make a psoas muscle very cranky!
The main method of releasing a ‘tight’ psoas muscle has traditionally been by pushing directly on it. As the access point is through the abdomen, this can be an incredibly uncomfortable experience, and usually only results in temporary relief. This led me to find different ways of approaching the psoas, one of which I will share with you today.
I came across Liz Koch, an American woman who has dedicated her life to researching and working with the psoas. Liz’s view of the psoas is not one of weakness that needs to be strengthened, but rather a vital part of a fluid connective tissue core. From this view, a tight, contracted psoas is seen as being exhausted, rather than weak. What do you do when you are exhausted? You REST of course. The best way to do this is in what Liz calls the ‘Constructive Rest Position’:
(© coreawareness.com, reproduced with permission)
In this position, you lie on a supported surface (yoga mat, rug, carpet), with your knees bent, and feet hip-width apart. An easy way of assessing this is by lifting your knee over your hip joint and gently placing it back on the floor. Use a small pillow or cushion under your head if your neck is uncomfortable. You then lie in this position for 5-10 mins at first, and eventually build up to 10-20 mins, on a daily basis.
Gravity does all of the work to gently lengthen and rest your psoas. Remember there is nothing to DO here, Liz best describes it as a BEING practice. That means no TV, books or pets/children jumping on board!
To get out of this position, gently roll to one side, rest for a few seconds, and push yourself up using your arms.
If you would like to find out more information about Liz’s work, and her wonderful book “Core Awareness, Enhancing Yoga, Pilates, Exercise, and Dance”, please visit her website:
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