The psoas, this deep muscle often unknown, can actually cause digestive disorders when it is tense or contracted. We are Elise and Leo, and we have been accompanying women for more than 10 years in their sport. This problem comes back regularly during our coaching, because many confuse a tension of the psoas with a real intestinal disorder.
Here is what you will discover in this article:
- The direct anatomical link between the psoas and your intestines
- Signs that must alert you
- Concrete exercises to quickly relieve this area
- Keys to Differentiating Muscle Pain from a Digestive Problem
What is the psoas muscle and where is it located?
The psoas is a powerful and deep muscle, the only one in our body to directly connect the top and bottom of the body. It consists of two parts: the large psoas, attached to the lumbar vertebrae (from T12 to L5), and the iliac psoas, attached to the pelvis. Together, they form the so-called "lilio-psoas".
This muscle extends from the last thoracic vertebrae to the small femur trochanter, through the entire abdominal cavity. This strategic position gives it a major role: to flex the hip (lift the knee), stabilize the spine, maintain the pelvis balance and allow the external rotation of the hip.
Every day, you ask your psoas without knowing it: walk, run, climb stairs, sit, get up. An active woman may contract her psoas more than 5,000 times a day according to some biomechanical studies.
Why does the psoas influence the functioning of the intestine?
Anatomical proximity explains everything. The psoas crosses the abdominal cavity by passing right next to the small intestine, the colon and many blood vessels. When this muscle contractes or shortens, it exerts direct mechanical pressure on the surrounding digestive organs.
The psoas also works in synergy with the diaphragm, a respiratory muscle that naturally massages the intestines with each inspiration. A tense psoas disrupts this coordination and reduces the effectiveness of diaphragmatic massage, thus slowing the transit.
The ilio-ingulinal nerves and the crural nerve pass in the immediate vicinity of the psoas. Chronic tension can irritate these nerve structures and create unpleasant sensations throughout the lower abdominal region.
Digestive pain: how to recognize the involvement of the psoas?
Psoas-related pain has special characteristics. It is usually located between the navel and the hip, often on one side only. It intensifyes during hip bending movements: climb stairs, move from sitting to standing, lift the leg.
A simple test makes it possible to suspect the involvement of the psoas: lying on the back, raise a leg stretched about 30 centimetres from the ground. If a pain occurs in the groin or lower belly on the same side, your psoas is probably involved.
Abdominal pressure is another indicator. By gently pressing between the navel and the hip, a sensitive or painful area reveals a tension of the psoas.
Frequent causes of a tense or painful psoas
| Cause | Mechanism | Population concerned |
| Extended sitting position | Chronic muscle shortening | Sedentary women, teleworkers |
| Sports overwork | Repeated microtrauma | Running, dancing, football |
| Chronic stress | Reflex contract of protection | All women |
| Bad sleep posture | Long foetal position | Sleeping on the side |
| No heating | Cold solicitation | Sportsmen in a hurry |
| Lumbar hyperlordosis | Permanent compensatory voltage | Pregnant or postpartum women |
A woman working 8 hours sitting keeps her psoas in a shortened position for nearly 2,000 hours a year. This repeated mechanical stress inevitably generates tensions.
Digestive symptoms associated with contracted psoas
Chronically tense psoas frequently cause bloating, swollen stomach sensation, transit difficulties and a feeling of abdominal heaviness after meals. These symptoms often worsen at the end of the day or after a long sitting period.
Some women report amplified menstrual pain, pelvic discomfort or even mild urinary leakage. The psoas, by its proximity to the pelvic floor, influences the whole region.
Breathing sometimes becomes superficial because the diaphragm, partner of the psoas, loses in amplitude. This high and thoracic breathing accentuates the feeling of digestive discomfort.
How to differentiate between psoas pain and a real intestinal disorder?
A functional intestinal disorder is usually accompanied by changes in transit (diarrhoea, constipation), pain relieved by gas or stool emission, and symptoms independent of posture or movement.
The pain of the psoas varies according to physical activity. It increases in walking, climbing stairs, sitting-standing passage. It decreases at full rest and is not accompanied by marked fever or transit disturbances.
Caution: acute pain on the right side with fever requires urgent consultation to eliminate appendicitis.
Best exercises to relax the psoas and relieve the abdomen
Front slit stretching remains the most effective. Rear knee on the ground, push the pelvis while keeping the back straight. Hold 30 seconds on each side, repeat 3 times daily.
The posture of the pigeon, borrowed from yoga, allows deep relaxation. Front leg folded in front of you, elongated rear leg, let the pelvis gradually descend to the ground for 1 to 2 minutes.
Passive relaxation consists of lying on your back, bent knees, feet to the ground, and simply breathing deeply for 5 minutes. The psoas naturally relaxes in this neutral position.
The role of stress and emotions in the tension of the psoas
We call it the psoas. « soul muscle » in yogic traditions. In the face of stress, our body adopts a protective posture: shoulders retracted, back arched, hips bent. The psoas instinctively contract.
This reflex contraction, useful in the face of a punctual danger, becomes problematic when stress becomes chronic. A vicious circle settles: stress contracts the psoas, and a contracted psoas amplifies the feeling of stress by disturbing deep breathing.
Diaphragmatic breathing, performed 10 minutes a day, helps break this cycle. Inhale by inflating the belly, exhale slowly. The diaphragm then massages the psoas and intestines simultaneously.
Tips to improve digestion by acting on the psoas
Get up every hour if you work sitting. Two minutes of walking is enough to restore the psoas. Adopt a dynamic seat or place a cushion under the buttocks to hold the pelvis slightly tilted forward.
Before each meal, take 5 deep abdominal breaths. This preparation relaxes the area and optimizes digestion. In the evening, a gentle self-massage of the area between navel and hip, with warm oil, promotes relaxation.
A hot bottle placed on the bottom of the belly for 15 minutes before bedtime effectively completes this routine.
When to consult a professional for a painful psoas?
See if the pain persists beyond 3 weeks despite stretching, if it wakes you at night, if it is accompanied by fever, unexplained weight loss or urinary disorders.
A physiotherapist, osteopath or sports doctor can make a specific diagnosis and offer appropriate treatment. Psoas tendinitis usually requires 4 to 8 weeks of management. More complex cases may require up to 6 months of rehabilitation.
Do not wait until the pain becomes chronic. The earlier the treatment, the faster and more complete the recovery.
