How to Permanently Loosen a Tight Psoas: The Hidden Cause in Your Lower Back
Published on November 4, 2025
If you're struggling with a tight psoas or hip flexor that never seems to release fully, you've likely tried every stretch imaginable. The secret to permanent relief, however, isn't a better stretch. Clinically, as a Physiotherapist, I find the root cause of persistent psoas tightness is often dysfunction in the lower back. This article provides a clinically-proven plan to address this hidden cause and achieve lasting flexibility.
For a complete visual guide, watch the video below where I demonstrate each technique step-by-step.
Why Your Lower Back Is the Key to Loosening Your Psoas
Your psoas muscle originates from your lower spine, making it uniquely sensitive to back stiffness and restrictions. When a segment of your lower back is immobile, it creates a mechanical "handbrake." Your psoas, in response, can tighten to compensate and stabilise the area. Simply stretching the psoas without freeing the corresponding part of the back is like mopping the floor without fixing the leaking pipe.
Key Takeaway: Lasting psoas relief requires a two-pronged approach: 1) Mobilising the lower back, 2) Effectively stretching the hip flexors, and 3) reclaiming any lost strength. The following three-exercise sequence is designed to do exactly that.
Your 3-Step Plan for Permanent Psoas Relief
Step 1: Lower Back Mobilisation with a Foam Roller
Goal: To find and release stiff, restricted areas in the upper lumbar spine and base of the rib cage.
- How to do it: Place a foam roller horizontally at the base of your rib cage (the top of your lower back). Gently recline over it. Move up and down an inch or two at a time, searching for areas that feel denser, tighter, or more restricted than others.
- Pro Tip: This isn't about rolling quickly. When you find a stiff spot, stop. Place your hands behind your head and gently relax over the roller for 60-90 seconds, allowing the tissue to "give." Pay extra attention to the side that feels tighter.
Step 2: The Kneeling Hip Flexor Stretch (with PNF)
Goal: To actively lengthen the psoas using Proprioceptive Neuromuscular Facilitation (PNF) for faster, more effective results.
- How to do it: Kneel on one knee (use a cushion for comfort). Keep your torso tall and shift your weight forward until you feel a stretch in the front of your hip.
- Pro Tip: Don't just hold it. Actively squeeze the hip muscle you're stretching for 5-10 seconds, then relax. You will instantly sink deeper into the stretch. Repeat this "contract-relax" process 3-4 times.
Step 3: Soft Tissue Release with a Ball
Goal: To address any remaining soft tissue restrictions around the hip flexor complex.
- How to do it: Find the bony front of your hip (ASIS). Place a firm ball (lacrosse or tennis ball) just inside this bone. Lie on your stomach, allowing your body weight to press the ball into the tissue.
- Pro Tip: Find a tender spot and hold. To enhance the release, gently lift your thigh off the ground a few inches while maintaining pressure on the ball. This shears the tissue for a deeper release.
Addressing the Lifestyle Cause: Sitting
The positions we hold most frequently have the biggest impact on our bodies. Prolonged sitting shortens the hip flexors and can contribute to stiffness in the specific parts of the lower back that connect to the psoas.
Actionable Advice: Be mindful of your sitting posture. Consider using a lumbar cushion to prevent slouching and invest in a standing desk. The most important step is to break up long periods of sitting with brief walks and hip extension.
When to Seek Professional Help
While these exercises are safe for most, consult a doctor or Physiotherapist if your pain is severe, follows an injury, involves swelling, or causes your knee to buckle. A professional can provide an accurate diagnosis and a personalised treatment plan.
Final Summary: The Path to a Looser Psoas
To permanently resolve a tight psoas, you must look beyond the muscle itself. The most effective strategy is a comprehensive one:
- Mobilise your lower back to remove the primary trigger for tightness.
- Stretch your hip flexors actively using PNF techniques for immediate gains.
- Address soft tissue restrictions with a ball for comprehensive release.
- Optimise your daily sitting habits to prevent the problem from returning.
By combining these strategies, you create the necessary conditions for your psoas to remain loose long-term.
Ready to see these techniques in action? Watch the full video demonstration at the top of this page for a complete guide. If you found this helpful, please like the video and subscribe to the Your Wellness Nerd YouTube channel for more physio-led advice.