Today's News: March 14, 2023

All too often we find ourselves experiencing aches and pains in our bodies, especially in the low back. If you find yourself commonly searching for remedies for fast back pain relief, it may be time to investigate the psoas muscle.

The psoas major, technically named the iliopsoas, may very well be one of the most important muscles in the body. Why? This deep-seated core muscle helps support your back and so much more.

If the psoas is weak, it could be the cause of back pain, neck pain and various other issues. In fact, the psoas major muscle is especially unique, particularly when it comes to postural function. It’s the only muscle that connects the lumbar spine and lower body. (1)

It’s clear that taking care of this deep psoas muscle is crucial to a strong, pain-free body. Many believe a healthy psoas is important for emotional and spiritual health, too.

What Is the Psoas Muscle?

There are two psoas muscles on each side of the back. The larger one is called the psoas major, and the smaller the psoas minor.

The psoas major, often known as “the mighty psoas,” originates at the spine around the bottom of the rib cage and runs down the thigh along the femur. The psoas major works by flexing the hip.

The psoas minor also originates at the spine around the bottom of the rib cage, but it runs down to the bony pelvis. It acts to flex the lower spine.

The psoas helps us perform all sorts of daily activities, including freeing the legs for walking and running. The psoas muscle is also vital in providing good posture.

Anyone who takes Pilates knows the psoas intimately — the form of exercise is praised for improving psoas muscle health and related back pain. Olympic weightlifters, runners, triathletes, gymnasts — all heavily rely on the support of the psoas, too.

There are two muscles that create what is called the iliopsoas group. They are the psoas major and iliacus.

You may have heard a fitness instructor suggest stretching the hip flexors at the end of your strength class. The psoas major and iliacus are important to the hip flexor muscles because they help stabilize and support the lower back.

The word psoas is Greek and means loin region. The psoas muscle group makes an upside down V, connected to the spine starting at about the bottom point of the rib cage and working its way down to the top of the femur. Specifically, it is a long, spindle-like muscle, found between the pelvic inlet and the pelvic floor.

It joins the iliacus muscle which is what forms the iliopsoas. A chiropractor can actually apply pressure in the pelvic inlet area to help release a tight psoas. This is commonly done for athletes in addition to stretches, although it should always be done by a soft-tissue professional with expertise in psoas release.

Psoas Issues

A strong psoas supports everyday activity, but a weak psoas can make even the easiest task a challenge in addition to causing bigger problems, such as sway back. The psoas is a key messenger of the central nervous system, and when there is lack of support from it, the way your body responds to gravity is different than intended.

Muscle imbalances can often cause the body to compensate in another area, and that can cause additional issues and even injury. Some people are even diagnosed with psoas syndrome or iliopsoas tendonitis. These ailments cause pain in the hip area.

While these are two separate conditions, they are often described similarly. However, psoas syndrome is a condition involving a stretch, tear or rupture of the iliopsoas muscle or tendon. Iliopsoas tendonitis involves an inflamed muscle.

Piriformis syndrome is also closely associated with this sort of pain and may be referenced when seeking a diagnosis.

Yoga therapist Danielle Prohom Olson calls the psoas muscle “the muscle of the soul.” Olson says on her website: “The psoas is connected to the diaphragm through connective tissue or fascia which affects both our breath and fear reflex. This is because the psoas is directly linked to the reptilian brain, the most ancient interior part of the brain stem and spinal cord.”

In fact, psoas expert Liz Koch, author of “The Psoas Book,” says that emotional trauma or lack of emotional support can actually lead to a chronically contracted psoas. This results in a lack of core awareness.

Since your ancient limbic system is closely related to emotions like fear and anxiety, this makes sense.

Symptoms of psoas problems include:

Discomfort, pain and aches in the front hip socket
Restriction in the hip socket
Iliopsoas bursitis/tendonitis
Restriction moving the thigh backward
Deep pelvic pain on the side that feels tight
Deep “bellyache”
Chronic constipation
Twisted pelvis

>> Video: Release Your Tight Psoas with Pandiculation | Most Effective Psoas Release

Black Cohosh: Herbal Relief for Menopause, Pain & Anxiety

With research revealing potential dangers of Hormone Replacement Therapy (HRT) in treating hormonal issues, health-conscious women are looking elsewhere for safer, natural treatments for problems like menopause symptoms. One option is black cohosh, a herbal remedy that studies indicate can relieve symptoms of menopause, as well as other hormonal problems too.

Black cohosh, which gets its name from the plant’s black roots, is a member of the buttercup family and native to parts of North America. The roots and rhizomes of this plant have been used as a folk medicine for centuries to treat pain, anxiety, inflammation, malaria, rheumatism, uterine issues, and many other disorders.

7 Foods that Cause Inflammation to Avoid (Plus Healthy Swaps)

There’s no doubt that diet plays a central role in regulating inflammation. In fact, a 2017 survey found that nearly one-quarter of those with rheumatoid arthritis reported that their diets impacted symptom severity. Even for those without an autoimmune disorder, limiting a few of the top foods that cause inflammation can be incredibly beneficial to overall health.

What is inflammation exactly? Inflammation is considered a defense mechanism used by the body to protect against illness and infection.

Although inflammation is a normal part of the immune process, more and more research shows that chronic inflammation can contribute to disease, trigger pain and increase the risk of serious issues, like heart disease, cancer and diabetes.

Fried Foods

Fried foods like doughnuts, mozzarella sticks and potato chips are high in trans fats, a type of unhealthy fatty acid that has been linked to a long list of side effects. In addition to cranking up cholesterol levels and increasing the risk of heart disease, cancer and diabetes, trans fats may also trigger inflammation.

Processed Meat
Alcohol
Refined Carbohydrates
Artificial Sweeteners
Vegetable Oil
High-Fructose Corn Syrup

Anti-Inflammatory Food Swaps

In addition to limiting your intake of foods that cause inflammation from the list above, incorporating a variety of foods that reduce inflammation into your diet can also be beneficial.

A healthy, well-rounded anti-inflammatory diet should comprise mostly nutrient-dense, whole foods, including fruits, veggies, nuts, seeds and legumes. Herbs, spices, healthy fats and protein foods are also included on the anti-inflammatory foods list as well.

Making a few simple swaps in your diet is an easy way to get started. Try trading processed meats, for example, with healthier protein sources, like fish, poultry, eggs or legumes.

Here are a few of the best anti-inflammatory foods to include in your meal plan:

Fruits: peaches, pineapple, mangoes, apples, berries, pears, oranges
Vegetables: broccoli, kale, spinach, zucchini, squash, sweet potatoes, spinach, watercress, tomatoes, garlic
Nuts and Seeds: pistachios, macadamia nuts, almonds, chia seeds, flaxseeds, pumpkin seeds
Legumes: black beans, kidney beans, chickpeas, lentils, navy beans, peas
Whole Grains: quinoa, couscous, farro, millet, buckwheat, barley
Proteins: salmon, chicken, turkey, eggs, tempeh
Healthy Fats: coconut oil, olive oil, ghee, grass-fed butter, avocados
Herbs and Spices: turmeric, black pepper, rosemary, basil, oregano, cayenne pepper, dill