Lower back pain, only temporary when you visit the hospital? Try <Iliopsoas muscle strengthening exercises>.

Having sat with my legs crossed for a long time

Lower back pain has become a chronic condition.

When your body shape is misaligned, there are areas in your body that don't hurt everywhere.

It seems like there isn't anything.

It's only for that moment even after visiting the hospital.

Struggling because they don't get better easily even after applying patches or taking medication

Through search, I learned about <Psoas Major Muscle Strengthening Exercises>.

I was able to relieve my back pain.

 

The psoas muscle strengthening exercise you are still consistently doing is not difficult, so please try it and I hope it helps with your back pain.

 

One of the fundamental causes of back pain is

The muscle in the body is the psoas muscle.

 

The psoas major muscle is closely related to lower back pain, and those who have poor habits such as crossing their legs or standing with one leg bent should regularly perform stretching and exercises to maintain pelvic balance.

 

 

The psoas major is a muscle located deep inside the abdomen, broadly positioned in front of the spine, supporting the spine. It connects the spine and pelvis to the lower limbs, playing a crucial role in movements such as lifting the legs and bending the waist, involving the lower back and pelvis.

 

Additionally, because it plays a role in providing stable support to the pelvis and lower back, the psoas major muscle can become excessively tense or shorten due to stress.

 

Do I need iliopsoas stretching? Strengthening exercises?

 

Depending on your physical condition, there is a difference between whether iliopsoas stretching or strength training exercises are appropriate.

Let's find out through a simple self-diagnosis test.

 

 

Sit directly on the chair and lift one knee.

 

Lift the knee while leaning back slightly.

 

If leaning back and lifting the knees during these two movements feels more comfortable, it is likely that the muscles are already stretched, so it is better to strengthen the psoas major through strength exercises rather than stretching.

 

Step-by-step Iliopsoas strengthening exercises

 

• • Iliopsoas strengthening exercise stage 1

 

 

What is the most important point in the first stage of psoas major strengthening exercises?

Aligning the pelvis to a neutral position.

 

To achieve a neutral pelvis, first tighten the abdomen to contract the transverse abdominis and strengthen the abdominal muscles. Additionally, tighten the muscles around the hips to maintain a neutral posture and prevent the pelvis from tilting forward or backward.

 

 

Lift your thighs straight up from that position.

At this time, please be careful to maintain the position where the legs are hanging downward for about 10 to 15 seconds.

 

• • Iliopsoas strengthening exercise stage 2

 

 

The second step begins from the last action of the first step.

 

Lift your knees and place both hands on your knees. At this time, resist the movement of your thighs moving up and down, and perform an isometric exercise.

 

At this time as well, you need to ensure that the leg does not come up, just like in stage 1.

 

 

The part where you should feel the effort is not the thigh but the inside of the abdomen where the psoas muscle is located, where a sense of tension should be felt.

 

• • Iliopsoas strengthening exercise stage 3

 

 

Starting from stage 3, exercises are performed while standing rather than sitting. Therefore, it is easy to lose balance and fall.

 

Please perform the exercise while standing with a foam roller or against the wall. After maintaining good balance, bend the knee of the leg you want to exercise and lift it.

 

At this time, the area that requires effort is not the thighs or other parts of the body, but the inner abdomen (iliopsoas), where you should feel a sense of tension.

 

• • Iliopsoas strengthening exercise, stage 4

 

 

The final fourth stage utilizes resistance weight to employ tools that can further strengthen the iliopsoas muscle.

 

Recently, with the trend of home workouts, many people are purchasing exercise bands for use at home. These tools, like resistance bands or sandbags, provide resistance through weight and are tied around the ankles. While maintaining good balance by holding onto a wall or foam roller, repeat the movements performed in the previous three steps. Since weight is applied to the ankles, please be careful when lowering your legs.

 

Psoas Major Strengthening Exercise Incorrect Posture!

 

Press firmly on the opposite knee

 

 

Stages 1 and 2 involve alternating lifting of one leg while lying down. At this time, if the opposite knee lifts, the force is dispersed to the desired muscle, preventing proper effectiveness. Therefore, please always press firmly and keep it from lifting.

 

The chin is always facing the chest.

 

 

When you focus on exercising and exert strength, there are times when your chin is pushed up towards the sky. Please make sure to always keep your gaze on your chest so that your head does not lift up.

 

<Source - Spine Health Naru Hospital Blog>

 

 

 

If the photo is not clear, please refer to the video.