The Iliopsoas is made up of two mean, powerful hip flexor muscles - Iliacus and Psoas. These muscles are referred to together as the Iliopsoas complex because they mostly function and tighten as one unit.
Iliopsoas trigger points can cause a ton of lower back pain when present [1]. Read on to learn if they cause the pain you experience and how to relieve them.
Content:
Iliopsoas Trigger Point Symptoms
If Iliopsoas trigger points are present, chances are you have a lot of pain. Chances are also high you spend too much time sitting.
Iliopsoas trigger points shorten the Iliacus and Psoas muscles in the front of the hip (Iliopsoas/Iliacus + Psoas are also known as "hip flexors"). This means that while sitting, the Iliopsoas muscles shorten. A shortened Iliopsoas while sitting isn't cause for concern - until you stand up.
Standing up with Iliopsoas trigger points (aka with shortened, more taut Iliopsoas muscles) muscles puts a lot of pressure on the lower back, and can actually prevent one from standing up completely upright. If standing up is painful after sitting for long periods, the Iliopsoas muscles should be examined for trigger points.
In addition, the general symptom or sensation that comes with Iliopsoas trigger points is achy non-specific lower back pain. Since trigger points hold constant muscle tension, this pain can be present potentially every hour of the day, and the greatest relief can be felt from the fetal position (when Iliopsoas is shortened).
Iliopsoas Muscles [1]
Iliopsoas Trigger Point Pain Pattern
Iliopsoas trigger points cause pain in the lower back and the front of the upper thigh. As shown in the left figure below, Iliopsoas trigger points can cause the Iliacus and Psoas muscles to wrench on the lower back and refer pain to the lumbar spine region [1].
When Iliopsoas trigger points are present, pain is commonly felt on both sides of the lower back. The image below only shows pain from one side of the Iliopsoas muscles, but both sides are generally tight together causing pain throughout the lower back.
Iliopsoas Trigger Point Pain Patterns [1]. Pain patterns above for single-sided Iliopsoas trigger points and tightness.
Constipation & Iliopsoas Trigger Points
Yep, you read that right. Our textbook of research on this subject (credit Travell & Simons source [1]) left no stone unturned in their myofascial pain analysis.
It turns out that a full bowel can place pressure on the Psoas portion of the Iliopsoas complex. The quote below says it all:
"Patients with constipation who also have psoas TrPs (trigger points) may experience referred pain evoked by the passage of a bolus of hard feces that presses against the TrPs. A hypertrophied psoas muscle can compress the neighboring large bowel" [1] p. 1202.
If you suspect Psoas trigger points contribute to your pain, make sure to pass frequent movements or your pain could worsen.
How To Release Iliopsoas Trigger Points
The solution to Iliopsoas trigger points is targeted, intentional massage performed by a professional or a purposefully made tool at home.
We love QL Claw for at home Iliopsoas trigger point release. QL Claw is the only tool designed to release the 5 main muscles that cause lower back pain when tight, including the Iliopsoas (Iliacus + Psoas) of topic here. With a few minutes of targeted massage daily, Iliopsoas trigger points could be behind you in just a few days.
Join Blake and the many others who have found relief (and gotten back into their sport of choice) with QL Claw:
Iliopsoas (Iliacus & Psoas) Release
Source:
[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.