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You thought it was a herniated disc? Warning from 'this muscle' that can cause your pelvis to collapse if left untreated
Created by
- Lumen
Category
- Pelvis
- Lumbar spine
The iliopsoas is a powerful hip flexor muscle that originates from the lumbar spine and the front of the pelvis and extends to the femur. If this muscle shortens or becomes tight due to prolonged sedentary lifestyle or poor posture, it disrupts the alignment of bones and joints, causing various symptoms and problems such as the following.
1. Anterior pelvic tilt and lumbar lordosis (lower back curvature)
Since the iliopsoas muscle is attached to the front of the lumbar spine, shortening of this muscle strongly pulls the lumbar vertebrae forward. As a result, **'anterior pelvic tilt'** occurs, causing the pelvis to tilt forward, and a 'lumbar lordosis' posture is created, where the curve of the lower back is excessively bent.
Since the iliopsoas muscle is attached to the front of the lumbar spine, shortening of this muscle strongly pulls the lumbar vertebrae forward. As a result, **'anterior pelvic tilt'** occurs, causing the pelvis to tilt forward, and a 'lumbar lordosis' posture is created, where the curve of the lower back is excessively bent.
2. Chronic back pain (lumbago)
Excessive lumbar lordosis caused by shortening of the psoas muscle generates unnecessary shearing forces, such as friction, on the lower spinal segments and applies compressive stress. Furthermore, as the pelvis tilts forward, the muscles in the lower back remain continuously tense, becoming a major cause of chronic lower back pain.
Excessive lumbar lordosis caused by shortening of the psoas muscle generates unnecessary shearing forces, such as friction, on the lower spinal segments and applies compressive stress. Furthermore, as the pelvis tilts forward, the muscles in the lower back remain continuously tense, becoming a major cause of chronic lower back pain.
3. Difficulty maintaining an upright posture and slouching of the knees (compensatory action)
When the iliopsoas muscle shortens, it results in a state of flexion contracture where the hip joint cannot be fully extended. If you try to force yourself to stand upright in this state, the body compensates by arching the lower back further or adopting a bent-knee posture . Spending time with the knees bent requires continuous activity of the quadriceps, which poses a risk of worsening knee flexion contracture.
When the iliopsoas muscle shortens, it results in a state of flexion contracture where the hip joint cannot be fully extended. If you try to force yourself to stand upright in this state, the body compensates by arching the lower back further or adopting a bent-knee posture . Spending time with the knees bent requires continuous activity of the quadriceps, which poses a risk of worsening knee flexion contracture.
4. Reduced stride length and gait problems
For normal walking, the leg must extend sufficiently behind the torso (hip extension), but if the iliopsoas muscle is shortened, this movement is inhibited. As a result, the leg cannot be extended backward when walking, leading to a shorter stride and reduced kicking propulsion, resulting in an inefficient gait.
For normal walking, the leg must extend sufficiently behind the torso (hip extension), but if the iliopsoas muscle is shortened, this movement is inhibited. As a result, the leg cannot be extended backward when walking, leading to a shorter stride and reduced kicking propulsion, resulting in an inefficient gait.
5. Increased risk of hip wear and arthritis
If you stand with your hips slightly bent due to a shortened iliopsoas muscle, the femoral head and the pelvis (articular cavity) do not interlock normally. This prevents compressive forces from body weight from being evenly distributed across the articular cartilage, causing them to concentrate on specific areas. Over the long term, this can lead to abnormal joint wear or degenerative arthritis.
If you stand with your hips slightly bent due to a shortened iliopsoas muscle, the femoral head and the pelvis (articular cavity) do not interlock normally. This prevents compressive forces from body weight from being evenly distributed across the articular cartilage, causing them to concentrate on specific areas. Over the long term, this can lead to abnormal joint wear or degenerative arthritis.
6. Snapping Hip (snapping sound)
When performing movements such as lifting and lowering the leg (e.g., dance or martial arts movements), a tight iliopsoas tendon may snap as it passes over a protruding structure of the femur (such as the lesser trochanter), causing a 'snapping' sound or pain.
When performing movements such as lifting and lowering the leg (e.g., dance or martial arts movements), a tight iliopsoas tendon may snap as it passes over a protruding structure of the femur (such as the lesser trochanter), causing a 'snapping' sound or pain.
In summary , when the psoas muscle shortens, it causes a domino effect throughout the lower body and spine, extending beyond mere stiffness in the front of the hip joint to include lower back pain, pelvic misalignment (anterior tilt), knee pain, and a decline in the quality of gait. To prevent this, it is important to keep the psoas muscle flexible and strengthen the abdominal muscles through stretching (e.g., stretching the hip flexors in a lunge position).
1.
Causes of reduced hip range of motion
- Sedentary lifestyle, incorrect body posture (anterior displacement)
If you feel a pinching sensation in your hip joint, you should check your side profile to see if your pelvis is protruding forward.
- Sedentary lifestyle, incorrect body posture (anterior displacement)
If you feel a pinching sensation in your hip joint, you should check your side profile to see if your pelvis is protruding forward.
2.
The effects of exercise and stretching
- Frog Pose: Relaxes stiff and shortened thigh muscles to have the effect of 'opening the pelvis'.
- Frog Pose: Relaxes stiff and shortened thigh muscles to have the effect of 'opening the pelvis'.
3.
The Importance of 'Thigh Adductor Muscles'
- Performs a role beyond simply bringing the legs together
- Contributes to hip flexion, extension, rotation, and overall stability
- It is correlated with abdominal muscles and is essential for maintaining lumbar stability.
- Performs a role beyond simply bringing the legs together
- Contributes to hip flexion, extension, rotation, and overall stability
- It is correlated with abdominal muscles and is essential for maintaining lumbar stability.