12/06/2026
Hip Flexor Discomfort –
to follow video demos on stretching, strengthening and activating the Hip Flexors and Glutes.
We spend a lot of time sitting!! 🪑
When we sit, our hips remain in a flexed position. Over many hours each day, the hip flexors adapt to that position. This doesn't necessarily mean the muscles become "short" in a structural sense, but they can become stiff, overactive, or less tolerant of load and this in turn can affect the big powerful back muscles causing. Changes in gait to compensate for hip flexor pain can then affect our glutes causing them to become weak and lose tone and strength. 🏋🏻♂️
The psoas muscle (pronounced SO-as) is a deep core muscle in your lower back and hip area. It is the only muscle group connecting the spine to the legs, playing a vital role in everyday movements, posture, and core stability.
Anatomy & Location
Origin: Attaches to the lower spine (from the 12th thoracic vertebra down to the 5th lumbar vertebra).
Insertion: Runs through the pelvis and attaches to the top of the femur (thigh bone).
The Iliopsoas: It often merges with the iliacus muscle near the hip to form the iliopsoas muscle.
Primary Functions
* Hip Flexor: It is the primary muscle responsible for lifting the thigh toward the chest (e.g., walking, running, or climbing stairs).
* Spinal Stabilizer: It helps stabilize the lower spine, supports upright posture, and assists in bending the trunk forward.
* Breathing Connection: Through connective tissue (fascia), it is closely linked to the diaphragm, potentially influencing respiratory function and the pelvic floor.
Common Conditions
Because it sits close to the spine and hip joint, issues with the psoas often mimic lower back or hip pain. [
* Tightness: Prolonged sitting causes the psoas to shorten, leading to hip flexor tightness, pelvic tilt, and lower back aches.
* Psoas Syndrome / Bursitis: Inflammation of the psoas tendon or bursa can cause a clicking or snapping sensation in the hip (Snapping Hip Syndrome).
Care and Management
If you are experiencing lower back or hip pain, management often involves mobility, stretching, and targeted strengthening.
* Stretching: Lying on a bed or table and letting one leg drop toward the floor can help lengthen a tight psoas.
* Strengthening: Weakness in the hip flexors can masquerade as tightness; strengthening the muscle through controlled movements is critical for long-term relief.
