Is Your Hip Pain Coming From a Tight Psoas Muscle?

Papas muscle pain

The psoas muscle (specifically the psoas major) is frequently blamed for both hip pain and lower back pain. While it’s a key player in hip flexion and spinal stability, it’s often unfairly singled out as the main culprit.

Anatomically, the psoas major is a fusiform muscle positioned laterally to the lumbar spine and the pelvis. It attaches via slender fasciculi cranially to the medioventral surface of the vertebral bodies and discs, and caudally to the ventrocaudal borders of the lumbar transverse processes.

A trend often seen on social media and in fitness circles is the belief that a “tight psoas” is the root cause of hip pain. This idea sends people down a rabbit hole of hip flexor stretches, “self-release” techniques, and manual therapy, hoping for relief.

Whether you experience anterior hip tightness that may or may not be related to the psoas, or you’re simply looking to improve hip mobility and strength, loading the muscle with appropriate exercises is typically a better approach than chasing one solution.

The bigger issue is assuming one muscle is solely responsible for all pain in the hip area. That mindset oversimplifies a complex system. The hip is influenced by multiple joints, muscles, and movement patterns. While the psoas can absolutely be involved in hip dysfunction, it’s rarely the only factor. Understanding anatomy, assessing hip imbalances, and addressing underlying movement dysfunctions is key for long-term recovery and performance.

Too often, people misdiagnose their pain based purely on symptom location without considering the full picture.

If you’re struggling with hip or lower back pain and need expert guidance on injury rehab or recovery, get in touch with Momentum Fitness UK today—we’re here to help you move pain-free and get back to doing what you love.