Back pain is one of the most prevalent health issues in the UK, affecting both quality of life and workplace productivity:
One-third of adults in the UK experience back pain annually.
Over 9.1 million people in England suffer from back pain.
It is the second most common cause of short-term work absences, after minor illnesses like colds or flu.
Is Sitting Down Killing You?
Consider your typical day:
Wake up and sit down for breakfast.
Sit during your commute to work.
Spend hours sitting at a desk at work.
Sit on your commute home.
Relax in the evening while sitting on the couch.
Now, ask yourself: How many hours a day do you spend sitting?
Prolonged sitting isn’t just a comfort issue; it can lead to chronic pain and muscular imbalances. A sedentary lifestyle places immense strain on critical muscles like the psoas, contributing to lower back pain, hip discomfort, and even knee pain.
Meet the Psoas Muscle
The psoas muscle is part of the iliopsoas group, a critical structure connecting the legs to the spine. Its main functions include:
Hip flexion: Essential for walking, running, and bending.
Trunk stability: Supports spinal alignment and movement.
When the psoas becomes shortened — a common result of prolonged sitting — it creates a ripple effect throughout the body:
Hip tilt: Causes misalignment in joints.
Femur compression: Leads to tightness and pain in the hips.
Overcompensation by other muscles: The quadriceps and lower back muscles work harder, contributing to knee and back pain.
Modern sedentary habits are a significant factor in psoas-related pain, often referred to as the “sitting too much” syndrome.
How Sitting Impacts the Psoas and Back Pain
When you sit for long periods:
Your iliopsoas muscles tighten, leading to reduced mobility.
Shortened hamstrings and back muscles exacerbate discomfort in the knees, hips, and lower back.
Persistent tension can cause a deep, aching pain in the groin and hip region.
Top Exercises to Release the Psoas
Incorporating daily movement can alleviate psoas tightness and restore balance. Try these exercises:
Leg Swings
Forward, backward, and sideways (2x 10 reps in each direction).
Quad Stretch with Overhead Reach
Hold for 30 seconds on each side.
Lizard Pose (Yoga)
Hold for 30 seconds on each side.
Supine Hip Rotations
Lie on your back with knees bent, then rotate hips side to side (10 reps each side).
Single-Leg Glute Bridge
Perform 1 set of 10 repetitions (5 per side) with a 2-second hold at the top.
Front-to-Side Plank with Leg Kicks
1 set of 10 repetitions (5 per side) with a 2-second hold.
Pigeon Pose (Yoga)
Hold for 30 seconds on each side.
Break Free from Sedentary Habits
Small changes to your routine can make a big difference:
Stand up and stretch every 30 minutes.
Incorporate a few minutes of psoas-focused exercises into your day.
Invest in an ergonomic chair and desk setup to reduce strain.
If your back pain persists, it’s important to seek help from a professional. At Uplift Wellness, our team specializes in identifying and treating the root causes of back pain, including psoas-related discomfort.
Contact us today to book a consultation and take the first step toward pain-free living.
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