If your hips feel tight, your lower back aches, or sitting for long hours leaves you stiff, one small muscle could be to blame. Experts say the psoas—a deep muscle that connects your lower spine to your thigh bone—plays a key role in how you move, stand, and even breathe. Yet, it’s often ignored in most workout or stretching routines.
The psoas helps you lift your legs, stabilize your core, and keep your posture upright. When it’s tight or weak, it can throw your entire body out of alignment, leading to back pain, hip stiffness, or limited flexibility. Licensed physical therapist Melissa Prestipino, D.P.T., says that regular psoas stretches can improve mobility, ease tension, and support better posture.
Why you should stretch the psoas and when
The psoas muscle runs from the lower back to the top of the thigh bone. It’s one of the main hip flexors, meaning it helps you lift your knee and bend at the waist. Because it connects the upper and lower body, it’s constantly at work, whether you’re walking, climbing stairs, or sitting at your desk.
This muscle needs to be both strong and flexible to maintain good posture and healthy movement mechanics. When it’s tight, it can pull on the spine and pelvis, contributing to lower back discomfort or hip pain. If it’s weak, your body compensates with other muscles, which can lead to imbalances or injuries over time.
Sitting for long periods is one of the biggest reasons the psoas tightens up. The muscle stays shortened when you’re in a seated position, which can cause stiffness or strain once you stand up. Overuse from running or cycling can also lead to soreness and inflammation in the area. Even conditions like osteoarthritis or rheumatoid arthritis can aggravate the psoas and surrounding muscles.
It’s best to stretch the psoas regularly, especially if you spend much of your day seated or do high-impact workouts. A few minutes of focused movement can help keep it flexible and reduce tension across your hips and lower back.
Simple stretches that target the psoas
To support your hips and spine, try these stretches.
- Kneeling hip flexor stretch: Start in a kneeling position with one knee on the floor and the other foot in front. Keeping your back straight, gently lean forward until you feel a stretch at the front of the hip on your back leg. Hold for 30 seconds and switch sides.
- Supine psoas stretch: Lie on your back and bring one knee toward your chest, holding it with both hands. Slowly extend the other leg along the floor to stretch the front of your hip. Hold for 30 to 60 seconds, then switch.
- Bridge pose: Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling while engaging your glutes and core. Hold for a few breaths, then lower slowly. This strengthens the psoas while stretching it.
- Standing lunge stretch: Step one foot forward and keep the other leg extended behind you. Tilt your pelvis slightly forward and bend your front knee to feel the stretch through the hip and thigh of the back leg. Hold, then repeat on the other side.
These movements lengthen and activate the psoas, helping to balance flexibility and strength. Over time, stretching this often-forgotten muscle can ease stiffness, improve posture, and make everyday movements feel more fluid.