Do you often find yourself struggling with lower back pain that seems to last throughout the day and affect your daily life activities? Have you ever wondered if there’s a way to address the tightness in your psoas muscle while sleeping?
You can stretch your psoas while sleeping in certain positions. We have shared five different positions below that may help you release tight psoas. These are all effective and beneficial; use the one according to your convenience. We have also shared preventions to avoid these problems if you have them more often.
Understanding and following our practical tips and advice will enable you to get out of all your problems related to Psoas. Let’s get into the details of this brief guide with a quick intro about this muscle.
What Is the Psoas Muscle?
The psoas muscle is a very important muscle in our body. It was previously known as the iliopsoas. It is a key muscle in the human body that plays a vital role in movement and stability. It extends from the lumbar spine, crosses the pelvis, and attaches to the upper part of the femur. This deep-seated muscle is essential for activities such as walking, running, and standing.
It is very important, as it is a connector between the upper and lower bodies. The psoas is essential for flexing the hip joint, which allows movements like lifting the thigh towards the torso. An overly tight or strained psoas can cause discomfort, pain, and impact overall mobility.
Is It Possible to Stretch the Psoas While Sleeping?
Stretching the psoas while sleeping can be challenging, but yes, it is possible to stretch the psoas while sleeping. By sleeping in the right position and using the right accessories, like a pillow, you can release tight psoas.
Below, I will share multiple sleeping positions that may help you release a tight psoas, or at least you will be able to sleep comfortably with them.
Sleeping Position to Release Tight Psoas
These are the 5 best positions to stretch your psoas while sleeping. Use the most suitable position according to your environment and comfort. Let’s check out the details of these positions.
- Supine Position with Legs Elevated: The first position on our list is the supine position with elevated legs. Lie on your back with a small pillow or cushion supporting the natural curve of your lower back. Place a pillow or two under your feet as well, slightly elevating them.
- Side Sleeping with a Pillow Between Knees: The second position is for side sleepers. Lie on your side with a pillow between your knees to align your hips and reduce strain on the psoas. Support your head with a comfortable pillow to maintain a neutral spine position. This side-sleeping variation can alleviate pressure on the psoas and provide relief from tight hip flexors.
- Fetal Position: The third position on our list is fetal position. Curling into a fetal position can release tension in the psoas by allowing the spine to naturally curve. Place a pillow between your knees and ensure your body is comfortably aligned in a relaxed, curled-up position.
- Prone Position with a Pillow Under Hips: The 4th position to stretch psoas while sleeping is the prone position. Lie on your stomach with a small pillow under your hips to maintain a more neutral spine. Avoid excessive arching of the lower back by using a thinner pillow or adjusting its height as needed.
- Semi-Fowler’s Position: The last one on our list is the semi-fowler’s position. Elevate the upper part of your body by placing a wedge or pillows under your upper back and shoulders. This position reduces the curvature of the lumbar spine, offering relief to the psoas.
Preventing Psoas Pain
In the end, here are some necessary precautions to help you avoid Psoas pain. You must take these into consideration, especially if you workout a lot or sit for prolonged hours.
- Practice proper posture to reduce stress on the psoas muscle.
- Do regular psoas stretches to maintain flexibility.
- Build a strong core to provide support.
- Avoid sitting for longer durations. Take consistent breaks to prevent stiffness.
- Use proper lifting techniques to avoid strains.
- Include a variety of exercises for muscle balance.
- Warm up well to prepare the psoas for activities.
- Drink plenty of water for muscle elasticity, including the psoas.
- Maintain a healthy weight to reduce excess stress on the psoas.
- Wear supportive footwear for proper body alignment.
- Correct your sleeping positions to prevent unnecessary strain.
- If you notice any signs of discomfort, take the necessary measures in time.
You can stretch your psoas while sleeping in multiple positions. All you need to know is the right sleeping position and maybe some pillows. Use any of the sleeping positions shared above according to your convenience. From the supine position with elevated legs to the semi-Fowler’s position, each one is useful.
By adopting these strategies, you can treat your existing discomfort and also improve your long-term muscular well-being. If the pain or tightness is persistent, you should seek medical attention. A doctor will best guide you according to your condition.