How to Foam Roll and Release Your Psoas to Relieve Low Back Pain
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- Опубликовано: 25 фев 2019
- How to Foam Roll and Release Your Psoas to Relieve Low Back Pain
Everyone knows they have to stretch their psoas if they want to improve their function and move with optimal performance.
Many people don't know that a tight psoas is also related to low back pain. The iliospoas, your hip flexor, attaches to the front side of the lumbar spine. As we sit for long periods of time our psoas adapts to that shortened position and gets tight over time which can cause a pulling on the low back.
This version of foam rolling your psoas is great after a bike ride, before a run and as a general way to open up the hips to help relieve low back pain.
If you have been stretching your hip flexor but it hasn't helped, try foam rolling, as you may be over stretching and what you really need is to break up the tight myofascial fibers.
Let me know if you have questions
Dr Jordan Fairley 
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I'm a serious cyclist, and I often get a lot of lower back pain and tightness. I've tried many stretches to alleviate the issue, but it was this exercise that worked like a miracle cure to fix that problem! After all these years too! I can't believe how quickly it worked, and I'm so glad that I stumbled upon this video. .
Words can't express how great i feel now after following your video.. thanks a ton
Thank you Dr. Jordan Fairley. This is excellent and very useful. I'm rolling!!
I'd like to thank you for this since this has been a better example of relieving the lower lumbar 4-5 pain and now I can walk again with ease! For a while, I used to hit the gym and did not know why I'd get pinched on the lower back areas but you explained it very well with your example! Thank you!
I have been having lower back and extreme hip pain for over a week after a workout. One of the moves was bent over seated position (like you showed) and then doing banded kick backs. This took my pain away in a few minutes! Thank you so much!
Great video!! I've been doing these motions instinctively on the foam roller but seeing you do it affirms how great the exercises are in breaking up tight muscles. Thank you! 👊😊
I felt instant relief after this stretch. I actually love it. !!!
Very helpful video - thanks!!
Thank you thank you!! I’ve had sit down jobs for the last 20 years and this is really helpful
Really happy to hear
Thank you very much! I got back to strength training due to my job requirements. And this has helped my lower back/ pelvis pain.
Happy to hear this helped
Most helpful description how to find the psoas and to stretch it 👍🏻
omg that actually works! Great explanation!
Great advice and stretch, thank you!
You’re welcome!
recently started using a bicycle for daily working commutes and thought something was wrong, now I have an idea of the what I can do to balance out my new activity with the right direction in maintenance and recovery. Thank you.
Sir thanks 😊 for the video, helped a lot 👍
This is one of the best videos out there. He encourages proper form. A lot of the other videos gloss over it.
Steven Hubert thank you Steven, that was a big thing I’ve seen missing from other foam rolling videos
great video
Just wanna thank you for this video! I’m been having lower back pain for a few weeks and have tried stretching and foam rolling my lower back. I literally did this and found instant relief!
That’s great to hear mark. Happy it helped you!
Loved this video, many thanks!
great to hear
Thank you for this! I've had a tight psoas; carried twins, had an emergency c-section. Recently started running and all my pain is in my psoas! This worked really well right off the bat!
Katie Wylie my wife had the same thing a month ago, and now has a really tight psoas also. thank you for bringing this up as it’s a reminder to suggest it to her once she’s able to
Fantastic video! Respect!
Rich Evandroo happy you liked it
Absolutely amazing. This stuff is the future of fitness, you’re smart to be getting in the field early.
Thanks Mike hope this helps it’s also important to know that people will need to make functional changes in the way they move in order to actually have lasting effects
I have spent months researching ways to exercise back muscles and discovered a fantastic website at Fergs Pain Ease (google it if you're interested)
thank you :( everyday I'm crying and this helped
Very good, no frills active release. 👍
Thanks!
Excellent video 👍🏼
thegodpopper thank you
Thank you
Amazing video! One of the best we seen on there. We developed an adjustable psoas release tool let us know if you want to try it.
Thank you for sharing 💕
You’re welcome
This solved my si-joint problem, joint flipped out 5-15 times in a day for about 3 months, I pushed the right hip down by force, it was very hard work to do daily and now my other shoulder is bigger than the other. I had tight muscles all around in my hip area, especially hip flexors.. everything. Thanks.
Great to hear it helped!
Amazing
Great video! I been having this issue for awhile and this helped me alot! I get this pain from sitting at work and jiu jitsu
That’s so good to hear!
Same bruh my right pesos is fucked from training
Dr. Fairley, based on the searches for pain relief on this very long journey, this makes perfect sense to me. Planning on doing this stretch regularly. I'm wondering if you've published any hardcopy printable that reviews this exercise as watching exercises is less impactful for me than having a printable handout. Thanks! --Jim
i needed this! i had to stop standup surfing because my hips won’t allow me to pop up anymore
Great video Jordan I was listening to a podcast on the Psoas today, it's like a forgotten muscle that can cause knee paid, spine issues, gut issues...the list goes on!
There are so many books written about the connection of the psoas from spinal health, athletic performance to emotional well being. I have a new video coming soon about a new way I came up with to foam roll the psoas. Thanks for the comment
@@dr.jordanfairley2068 looking forward to seeing it Jordan. Shared your vid on my FB too!
I'v been doing calisthenics for over a year now and I notice a very tight lower back when I try to stand up from a chair or when I get out of bed. It feels like I'm almost standing upright, but that last bit is a bit painful, like I have to force it in an upright position. I also have a snapping hip on the left side. Did exactly what you said and at one point I felt a sensation going from the inside of my hip right into my quad. I rolled and played around that spot a bit and it was a bit painful but also kind of relaxing in a way, like relieving some pressure. Going to try this one for a couple of weeks and see how it goes.
Hi Dr. Fairley, thanks a lot for sharing these videos. I’m fairly new to foam rolling and your videos are really helpful for me to keep my posture on track. However, I require your advice on two things -
1. Some of my muscle groups are so tight, that foam rolling is extremely painful. Particularly the IT band and hip flexors. I am unable to hold my position on the foam roll for long, since the pain goes beyond my tolerance. Is there a way to control the pain?
2. I have grade 2 CMP in my right knee (likely
Caused by an old meniscus tear and prolonged sitting). And off late, I have developed sacroilitis. any specific foam roll exercises which I should avoid?
Thanks a lot.
This is very helpful, rolling right now.
Really enjoyed the video is it normal that while I was using foam roller there were some areas where I felt pain
Thank you for this. I have arthritis in my hips. My flexibility isn't very good :(
would be useful to know where the roller is in relation to up/down on the body.
The psoas is once of our hip flexor muscles, it is not THE hip flexor muscle. Additionally, because of where the psoas is located and where the foam roller is located, there is now way you are going to access and effect it with the foam roller. What you are effecting is your TLF and Rectus femoris, which are also muscles that do hip flexion. The psoas does have fascial connections to the diaphram ,but it doesn't "wrap up into the diaphragm".
I find I can’t get to the tightest spot with the foam roller. My yoga teacher recommended using a tennis ball instead, which helps a lot. I also find it easier not to dislocate my pelvic bone that way - I’m hypermobile, mainly in my spine and pelvis.
Question: any recommendations on how to treat the piriformus tightness and also the tightness around where the iliopsoas attaches to the lower back?
I've been strugglying for some time now with a right-side tight hip impingement & was thinking would a smaller spiky massage ball be better to target the area, as its hard to get at?
Are you really able to reach the psoas with this roll or are you just hitting other hip flexor muscles near it? From what I understand, the psoas is a pretty deep muscle thats difficult to specifically target with SMR.
Dr doc. This release is for the Rectus Femoris though right? As the R/F tendon covers the PSOAS insertion, I'm not sure you are reaching it at all. But still a good release for the R/F 👍
Hey! I’ve recently changed my job for more of a sitting one and i noticed that my hip flexors and my back hurt, I’m doing some yoga 3-4 times a week and that helps a bit but i want to add some foam roller exercises to my routine. Should i do it before my yoga practice or after? Does it even matter?
What about walking uphill or walking up steps? Can that make your hip flexors tight? I feel tightness in that area and have had lower back pain for about 3 months. Part of my workout is walking uphill on the treadmill and stairmaster.
My psoas is so damn hard bundle of tension, like a rock and it inside my abdomen. I cannot access it with this foam roller!
How long ( time wise ) does one massage and use the foam roller to get maximum benefit ?
I can’t feel anything between my Pubic bone & pelvic bone … the only tightness I feel is when I above my pelvic bone (Level with my belly button) or roll lower down to my quads . Am I doing it worngly
Hello, this is a really helpful video mate, it had immediate results on pain relief.
I started having pain at the front side past summer and it's still there. My physiotherapist suggested that it is psoas tendonitis...Do you think foam rolling / stretching/ strengthening will be enough to completely cure that condition? Cause right now it's preventing me from any kind of intense activity and i'm kind of depressed about it :P
Glad to hear it had an immediate change.
It’s hard to say what you need without a proper assessment. But typically recommend some type of tissue breakdown, followed by re-establishing proper movement patterns through daily exercise routines
Thanks for the video. I've just been diagnosed with a very tight (ilio)psoas, which I've had for almost 18 months now, causing low back pain. When I pull the left knee to my chest while lying down, my right leg/knee don't touch the ground and create an angle. On the opposite side, my leg is almost flat, indicating tightness on the forest side. It's created a functional leg length discrepancy. I've been stretching for weeks now on physio's order, but I'm not making progress.
Will have to give this a go. Any idea how long it can take to start seeing results, considering mine has been so tight for so long?
Gumbi1012 yes this is very common, it all depends on what the cause of the tight psoas is. Could be from rotation in the ilium of your pelvis, a change in the curvature of the lumbar spine, a superior shift of the entire innominate (ilium). It’s never just one thing, the whole body is connected.
Would recommend a combination of chiropractic, PT exercises, muscle release like this, and being conscious of your daily habits and positioning that could be contributing to the tight psoas
Sounds like a Fender spring reverb tank
Hi doctor,thank you for this video. Just to clarify, there is no need to go back and forth using the foam roller? Just breathing and leg movment.
I think going back and forth can be helpful, this is showing a method of pinning a “tight” spot and going through that movement to break it up. Something I havnt see anywhere else on the internet
my lawd this is the one. ive had tightness in the exact same spots you said at start of video, raise knee up get a tightness in the inner groin and inner thigh and when i externally rotate leg get a twinge in glute lower back. its been irritating me for 2 weeks now. been foam rolling, stretching all sorts i hope this one has the answers
Good to hear from you hope it helps
how is it?
I ski for a living and my hips feel like their locked in concrete if I don't stretch and roll em out everyday
christian I feel ya, I always do some big hip openers before and after skiing
That's is why, hearing everyone saying it's because you sitting for too long is such B.S
The more I run/bike/dance the more my Psoas tight... So I wish they'll stop saying that
I don't understand the stretch. I put my hip on the roller and it just hurts the part of my hip that's on the roller
For some experiencing a high level of tightness, how long do you recommend foam rolling? Is it better/ok to foam roll until you have noticeable relief or is it better to foam roll over time with periodic relief
I have been trapped in a wheelchair for nearly a year as I lost my leg above knee due to Sepsis. I haven’t been able to learn a prosthesis due to nothing working because of Covid. My residual limb is so tight and sticks forward to a maximum angle that to wear a socket will be nearly impossible. Will this foam rolling help with my situation and if so, how long do I foam roll for and how often please?
Hi Jane I think anything you can do to lengthen the hip flexor would be helpful, you can give this a try to see if your hip is able to open up more. Typical recommendation for foam rolling is to do it until you feel a change in the tightness, and I would do multiple times per day at first
Ladies this helps with cramps too!
hari shabad kaur oh that’s good to know
@@dr.jordanfairley2068 it does! Thanks for the video
Can having a tight Psoas cause discomfort (not pain) in the testicles?
Maybe, I noticed I had some discomfort in my left nut before I released the left side of my muscle. Idk if its general tightness in the groin and hip area or what.
I believe that it can. I remember feeling something pull around my testicle while using the restroom back when I sat down and played on my computer a lot.
Hello doctor, how long does it take before the pain is gone?
[REE] T-egyberg hi. I don’t know. Because It’s all dependent on what’s going on with you. The biggest focus here would be do you feel a change? Does it feel more loose and open? More flexible after?
Psoas doesnt cross the knee joint. Flexing the knee wont help
I never said the psoas crosses the knee joint. It has a myofascial continuum with the rectus femorus which elongates with knee flexion. So it does pull on the psoas
@@dr.jordanfairley2068 then why to bend the knee?
@@mannydhaliwal8979 because the knee flexion pulls on the rectus femorus which then pulls on the fascial continuum to the psoas, to help release the fascial line that is often tensioned to the psoas
Why are u bending your Knee? The psoas has nothing to do with knee Flexion.
pacôme94 because it has interconnected fibers with the quad. I have an updated psoas video on my page
That’s iliopsoas🤷🏻♀️
You can not reach the posas with a roller. Bending your knee would do nothing to you Psoas. You’re releasing Rectus Femoris, maybe Sartorius and TFL with that technique.
You're correct that this is targeting more upper rectus, which has interconnecting fibers with Psoas. I've since come up with a different method of foam rolling to lip under the ilium and to the ilacus and psoas
@@dr.jordanfairley2068 is there please a video showing this?
Stopped watching 2 minutes in because he still didn’t show the exercise.
Just my opinion...talk less show more. “Show don’t tell”. Most of us aren’t doctors and all the science and why this and why that and the talk talk talk is a turn off. We want pain relief and in future videos, I’d recommend getting to it much faster. Here, you talk for 2 1/2 minutes before rolling anything. Other videos I’ve seen, they are rolling within 30 seconds or less. Just a suggestion to help increase your subscriptions.
Thanks Doug
Thank you