The Psoas Muscles and Abdominal Exercises For Back Pain

Common opinion notwithstanding, the proper purpose of abdominal exercises is to awaken control of the abdominal muscles so they coordinate better with the other muscles of the trunk and legs (which include the psoas muscles). It is that better coordination that improves alignment, and not merely higher tone or strength. When the psoas muscles achieve their proper length, tone (tonus) and responsiveness, they stabilize the lumbar spine in movement as well as when standing, giving the feeling of better support and "strength". Mutual coordination of the psoas and other muscles causes/allows the spine and abdomen to fall back, giving the appearance of "strong" abdominal muscles -- but it is not the strength of abdominal muscles, alone, but the coordination of all the involved muscles that gives that appearance.

To improve psoas functioning, a different approach to abdominal exercises than the one commonly practiced is necessary. Instead of "strengthening," the emphasis must be on awareness, control, balancing and coordination of the involved muscles - the purview of somatic education. I will say more...

... but first: A discussion of the methods and techniques of somatic education is beyond the scope of this paper, which confines itself to a discussion of the relation of the psoas muscles, abdominal exercises, and back pain. For that, see the links at the bottom of this article.

The Relationship of Psoas, Abdominal Muscles and Back Pain

The psoas muscles and the abdominal muscles function as agonist and antagonist (opponents) as well as synergists (mutual helpers); a free interplay between the two is appropriate. The psoas muscles lie behind the abdominal contents, running from the lumbar spine to the inner thighs near the hip joints (lesser trochanters); the abdominal muscles lie in front of the abdominal contents, running from the lower borders of the ribs (with the rectus muscles as high as the nipples) to the frontal lines of the pelvis.

Take a moment to contemplate each of these relationships until you can feel or visualize them

In the standing position, contracted psoas muscles (which ride over the pubic crests) move the pubis backward; the abdominal muscles move the pubis forward. (antagonists)
In walking, the ilio-psoas muscles of one side initiate movement of that leg forward, while the abdominals bring the same-side hip and pubis forward. (synergists)
The psoas major muscles pull the lumbar spine forward; the abdominal muscles push the lumbar spine back (via pressure on abdominal contents and change of pelvic position). (antagonists)
The psoas minor muscles pull the fronts of attached vertebrae (at the level of the diaphragm), down and back; the abdominals push the same area back. (synergists)
Unilateral contraction of the psoas muscles causes rotation of the torso away from the side of contraction and sidebending toward the side of contraction (as if leaning to one side and looking over ones raised shoulder); abdominals assist that movement.

Now, if this all sounds complicated, it is -- to the mind. But if you have good use and coordination of those muscles, it's simple -- you move well.

Words on Abdominal Exercises

Exercises that attempt to flatten the belly (e.g., crunches) generally produce a set pattern in which the abdominal muscles merely overpower psoas and spinal extensor muscles that are already set at too high a level of tension.

High abdominal muscle tone from abdominal crunches interferes with the ability to stand fully erect, as the contracted abdominal muscles drag the front of the ribs down. Numerous consequences follow:
(1) breathing is impaired,
(2) compression of abdominal contents results, impeding circulation,
(3) deprived of the pumping effect of motion on fluid circulation, the lumbar plexus, which is embedded in the psoas, becomes less functional (slowed circulation slows tissue nutrition and removal of metabolic waste; nerve plexus metabolism slows; chronic constipation often results),
(4) displacement of the centers of gravity of the body's segments from a vertical arrangement (standing or sitting) deprives them of support; gravity then drags them down and further in the direction of displacement; muscular involvement (at the back of the body) then becomes necessary to counteract what is, in effect, a movement toward collapse. This muscular effort
(a) taxes the body's vital resources,
(b) introduces strain in the involved musculature (e.g., the extensors of the back), and
(c) sets the stage for back pain and back injury.

The psoas has often been portrayed as the villain in back pain, and exercise is often intended to overpower the psoas muscles by pushing the spine and abdomen back. However, it is obvious from the foregoing that "inconvenient" consequences result from that strategy. A more fitting approach is to balance the interaction of the psoas and abdominal muscles.

When the psoas and the abdominal muscles counterbalance each other, the psoas muscles contract and relax, shorten and lengthen appropriately in movement. The lumbar curve, rather than increasing, decreases; the back flattens and the abdominal contents move back into the abdominal cavity, where they are supported instead of hanging forward.

It should be noted that the pelvic orientation, and thus the spinal curves, is also largely determined by the musculature and connective tissue of the legs, which connect the legs with the pelvis and torso. If the legs are not directly beneath the pelvis, but are somewhat behind (or more rarely, ahead of the pelvis), stresses are introduced through muscles and connective tissue that displace the pelvis. Rotation of the pelvis, hip height asymmetry, and/or excessive lordosis (or, more rarely, kyphosis) follow, all of which affect the psoas/abdominal interplay.

Where movement, visceral (organ) function, and freedom from back pain are concerned, proper support from the legs is as important as the free, reciprocal interplay of the psoas and abdominal muscles.

More on the Psoas and Walking

Dr. Ida P. Rolf described the psoas as the initiator of walking:

Let us be clear about this: the legs do not originate movement in the walk of a balanced body; the legs support and follow. Movement is initiated in the trunk and transmitted to the legs through the medium of the psoas.
(Rolf, 1977: Rolfing, the Integration of Human Structures, pg. 118).

A casual interpretation of this description might be that the psoas initiates hip flexion by bringing the thigh forward. It's not quite as simple as that.

By its location, the psoas is also a rotator of the thigh. It passes down and forward from the lumbar spine, over the pubic crest, before its tendon passes back to its insertion at the lesser trochanter of the thigh. Shortening of the psoas pulls upon that tendon, which pulls the medial aspect of the thigh forward, inducing rotation, knee outward.

In healthy functioning, two actions regulate that tendency to knee-outward turning: (1) the same side of the pelvis rotates forward by action involving the iliacus muscle, the internal oblique (which is functionally continuous with the iliacus by its common insertion at the iliac crest) and the external oblique of the other side and (2) the gluteus minimus, which passes backward from below the iliac crest to the greater trochanter, assists the psoas in bringing the thigh forward, while counter-balancing its tendency to rotate the thigh outward. The glutei minimi are internal rotators, as well as flexors, of the thigh at the hip joint. They function synergistically with the psoas.

This synergy causes forward movement of the thigh, aided by the forward movement of the same side of the pelvis. The movement functionally originates from the somatic center, through which the psoas passes on its way to the lumbar spine. Thus, Dr. Rolf's observation of the role of the psoas in initiating walking is explained.

Interestingly, the abdominals aid walking by assisting the pelvic rotational movement described, by means of their attachments along the anterior border of the pelvis. Thus, the interplay of psoas and abdominals is explained.

When the psoas fails to lengthen properly, the same side of the pelvis is restricted in its ability to move backward (and to permit its other side to move forward). Co-contracted glutei minimi frequently accompany the contracted psoas of the same side, as does chronic constipation (for reasons described earlier). The co-contraction drags the front of the pelvis down. The lumbar spine is bent forward, tending toward a forward-leaning posture, which the extensors of the lumbar spine counter to keep the person upright; as the spinal extensors contract, they suffer muscle fatigue and soreness. Thus, the correlation of tight psoas and back pain is explained.

As explained before, to tighten the abdominal muscles as a solution for this stressful situation is a misguided effort. What is needed is to improve the responsiveness of the psoas and glutei minimi, which includes their ability to relax.

A final interesting note brings the center (psoas) into relation with the periphery (feet). In healthy, well-integrated walking, the feet assist the psoas and glutei minimi in bringing the thigh forward. The phenomenon is known as "spring in the step."

Here's the description: When the thigh is farthest back, in walking, the ankle is most dorsi-flexed. That means that the calf muscles and hip flexors are at their fullest stretch and primed for the stretch (myotatic) reflex. This is what happens in well-integrated walking: assisted by the stretch reflex, the plantar flexors of the feet put spring in the step, which assists the flexors of the hip joints in bringing the thigh forward.

Here's what makes it particularly interesting: when the plantar flexors fail to respond in a lively fashion, the burden of bringing the thigh forward falls heavily upon the psoas and other hip joint flexors, which become conditioned to maintain a heightened state of tension, and there we are: tight psoas and back pain. (Note that ineffective dorsi-flexors of the feet prevent adequate foot clearance of the ground, when walking; the hip flexors must compensate by lifting the knee higher, leading to a similar problem.)

Thus, it appears that the responsibility for problems with the psoas falls (in part, if not largely) upon the feet. No resolution of psoas problems can be expected without proper functioning of the lower legs and feet.

SUMMARY

The psoas, iliacus, abdominals, spinal extensors, hip joint flexors and extensors, and flexors of the ankles/feet are all inter-related in walking movements. Interference with their interplay (generally through over-contraction or non-responsiveness of one or more of these "players") leads to dysfunction and to back pain. The strategy of strengthening the abdominal muscles has been shown to be a misguided effort to correct problems that usually lie elsewhere - which explains why, even though abdominal strengthening exercises are so popular, back pain is still so common. Sensory-motor training (somatic education) provides a more pertinent and effective approach to the problem of back pain than abdominal strengthening exercises.

See video on the program, Free Your Psoas, on the channel for Lawrence9Gold at YouTube.

To see a FREE PREVIEW of "Free Your Psoas -- All Most People Need", send blank email to psoas.v2@somatics.com

PURCHASE PROGRAM (guaranteed satisfaction) Free Your Psoas.

Lawrence Gold is a long-time practicing clinical somatic educator certified in The Rolf Method of Structural Integration and in Hanna Somatic Education, with two years' hospital rehab center experience (Watsonville Community Hospital Wellness and Rehabilitation Center: 1997-1999) and articles published in The American Journal of Pain Management (Pain Relief through Movement Education: January, 1996, Vol. 6, no. 1, pg. 30) and in The Townsend Letter for Doctors and Patients (A Functional Look at Back Pain and Treatment Methods: November, 1994, #136, pg. 1186 ).

Abdominal Muscles Exercise - Lesser Known Workout Hints For Abdominals

Ab Physical Exercise - User-friendly Exercise Hints For Abdominal Muscles.

Individuals nowadays are really over-busy. Bustling to the gym for an abdominal workout can take in a lot of time. Many of us don't experience time off from the computer. But you daydream of a different torso. You want a fashion model's physical structure. Along with astonishing six pack abdominal muscles. Do you desire that?

Fortunately there is an ab workout that may be finished along your active agenda. The following is a list of fabulous techniques for your abdominal muscle workout.

Ab Workout Crunches

Nearly all people already recognise how to do this. These abdominal physical exercise aim at the top abdomen. This is one of the best ab workout. Lie Down on a flat floor and turn up your hands under your head or along your thorax. Put your feet level on the ground.

Contract your abs and hoist your shoulders and head above the flooring. Support for 2 seconds then decompress. Practice them smoothly and ceaselessly without jerking your trunk. Centering on your tummy to bring up your uppermost trunk. Do not tense up your neck or shoulder muscles. This is the wrong pose and will cause strain and painful wrenches.

Abdominal Muscle Exercise Sidelong Sit up

These abdominal muscle exercises are similar to typical crunch but are directed at the abdominal external oblique muscle which are what we also name "love handles". The movement uses the corresponding technique only it's utilized to each side of your tummy. This abdominal muscle workout is for the sides of your trunk.

Ab Exercise Resting Leg Elevators

Aim at your lower stomach with this move. With this abdominal exercise, you lead off in the comparable place as with the sit up, flat along your vertebral column, but you arise. This aims at the muscular tissues of your lower stomach. Place your hands underneath your backside for leg lifts. This adds leverage and should aid you to lift your feet. For more of a abdominal muscle exercise challenge, you may tie padded weight units around your ankles. You may discover ankle weight units with variable straps at local athletics equipment stores. If you don't require to purchase exercising weights, you could fill used tubed stockings with clean, new kitty litter to create a 1 to 2 pound weight.

Tummy Workout V Sit up

Start with your chest at a forty five point slant to your legs, just comparable the resting leg hoist. Find a seat near the border of a work bench and position your hands behind you. Lean backwards along your hands. Bring your knees upwards toward your chest. You will end in a V pose. Your abdominals are settled at the base of the V.

Abdominal Muscle Exercise Cat Reach

This motion is analogous to mobilities a cat makes when it reaches its spinal column. This is a smooth and fast ab drill. Begin along your hands and knees and look straight ahead with your muscular tissues made relaxed. Tighten your abdominal muscle muscular tissues and roll your spinal column up as high as possible for you. Obtain the pose for a count of 5 before loosing your back.

Abdominal Exercise Cycle Sit-up

Set About this abdominal work out by lying on the floor. Lay your hands beside your head, support your spine along the flooring and bring up your knees skyward like you're peddling a bike. This ab physical exercise will target your lower abs.

Ab Workout Upright Side Twists

This abdominal workout will tighten up your oblique muscles and tone you in that area. Start Out from a standing up stance with your hands on your side. Support your tummy in and sustain your legs level. Slant your uppermost torso from left to right while holding the

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Understanding Your Abdominal Muscles

Many people use the term "six pack abs" when referring to rock hard abdominal muscles. You will also often hear terms like lower abdominal exercises or upper abdominal exercises when referring to the six pack. Although many exercises will focus primarily on the lower section or upper section, the truth is this particular ab muscle, knows as the rectus abdominus, is one large muscle. In fact, you have only six abdominal muscles yet over 100 different abdominal exercises.

So why are there so many abdominal exercises with only a handful of abdominal muscles? Well, different ab exercises will focus on a particular area of the muscle or will work more than one ab muscle at a time. Other reasons for the variety of exercises are to ensure you never get bored with strengthening and toning your abdominal muscles.

Anatomy of the Abdominal Muscles

You have six different muscles of the anterior abdominal wall. These muscles are the rectus abdominus (also known as your six pack), 2 external oblique muscles (one on each side), 2 interior oblique muscles (one on each side) and the transverse abdominus muscle. Your abdominal muscles extend from different places on the ribs to various places on the pelvis. The primary purpose of your ab muscles is to provide movement and to support your trunk. Let's take a closer look at each abdominal muscle.

Six Pack Abs - The Rectus Abdominus

Most commonly referred to as the six pack your rectus abdominus muscle is one long muscle covering what people refer to as the lower abs and upper abs. Many abdominal exercises will target primarily the lower section of your rectus abdominus or target the upper section. But in reality, when performing any abdominal exercise that contracts the rectus abdominus, you are actually working the whole muscle. You may just feel it more in the lower or upper area. This abdominal muscle is located between your ribs and the pubic bone. Its main purpose and function is to provide movement of the body between the rib cage and the pelvis.

The most common abdominal exercises that target this muscle are crunches. The traditional crunch being the most commonly used ab exercise to tone the six pack. However, there are many abdominal exercises that will target this muscle that are much more effective than the traditional crunch. According to one study, the bicycle crunch, also called the bicycle maneuver, was shown to be the most effective for the rectus abdominus muscle.

Oblique Muscles

As stated earlier, you have four oblique muscles; 1 internal and 1 external on each side of the body. These muscles are located on each side of the rectus abdominus muscle. The main function of the oblique abdominal muscles is for twisting the body at your torso. The internal and external oblique muscles work together but in opposite ways. When twisting your body to the right you are using and contracting the right internal oblique muscle and the left external oblique muscles.

Abdominal exercises that twist or bend at the side will work your oblique muscles. Isometric exercises are another great way to really strengthen and tone all your ab muscles. Isometric exercises, according to Wikipedia are "a type of strengthening exercises in which the joint and muscle length do not change during contraction". What this means is that isometrics are exercises were you are remaining in the same position with your muscles contracted for a period of time. So basically these are non-moving abdominal exercises.

Transverse Abdominus Muscle

The transverse abdominus muscle is the most over looked abdominal muscle. This muscle is the deepest of your ab muscles and is a critical muscle to help build your core strength. By strengthening and toning this muscle you are helping to strengthen your core and back and minimizes back injury and pain. You should always include abdominal exercises that work this muscle when doing your strengthening routine.

One of the best abdominal exercises to work the transverse abdominus muscle is the plank pose. This is an isometric exercise in which you hold your position while contracting and strengthening your muscles.

Now that you know and understand your abdominal muscles you are ready to give them a great workout with your abdominal exercises. Choose a variety of exercises to ensure you work all your muscles and keep your routine varied and fun.

Check out these abdominal exercises with instructions and illustrations.

Author Julie Barros is the creator of http://www.exercise4weightloss.com where you will find exercise and weight loss tips, weight loss reviews, weight loss tools and more.