CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > In Sickness and In Health > Injuries
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Injuries Chronic & Acute

Reply
 
Thread Tools
Old 07-14-2009, 06:09 AM   #1
Christopher Blair Sylvester
Member Christopher Blair Sylvester is offline
 
Christopher Blair Sylvester's Avatar
 
Profile:
Join Date: Jul 2009
Location: Virginia Beach  VA
Posts: 18
Question tight psoas?

will a tight psoas give you a tweaky, out of alignment, compressed type feeling in the upper lower back when doing backbends or back extension exercises i.e. GHD situps?

Last edited by Christopher Blair Sylvester; 07-14-2009 at 06:21 AM..
  Reply With Quote
Old 07-14-2009, 08:58 AM   #2
Mike Mallory
Member Mike Mallory is offline
 
Mike Mallory's Avatar
 
Profile:
Join Date: Nov 2008
Location: Denver  CO
Posts: 694
Re: tight psoas?

It most definitely will!

Pain can result from compression of the posterior annuluos, along with restrctions on the facets.

if it's a unilateral tightness, I would look into joint issue........... otherwise, stretch away!
__________________
Foam rollers suck!
  Reply With Quote
Old 07-14-2009, 09:37 PM   #3
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: tight psoas?

Stretch everything in the hips area not just psoas
__________________
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Old 07-15-2009, 05:21 PM   #4
Christopher Blair Sylvester
Member Christopher Blair Sylvester is offline
 
Christopher Blair Sylvester's Avatar
 
Profile:
Join Date: Jul 2009
Location: Virginia Beach  VA
Posts: 18
Re: tight psoas?

thanks steve and mike. for the past week i have been stretching everything out. i read one of steve's earlier posts about a psoas stretch that really seems to help. one question i do have is when i lay stomach down on a softball to massage my psoas is it normal to feel like you are about to crap your pants? another question is what exercises are good for spreading the flex throughout the spine so that these two particular vertebrae arent compressing?
  Reply With Quote
Old 07-15-2009, 06:20 PM   #5
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: tight psoas?

Quote:
one question i do have is when i lay stomach down on a softball to massage my psoas is it normal to feel like you are about to crap your pants?
Can't say I've felt that but I suppose it's possible.

Quote:
another question is what exercises are good for spreading the flex throughout the spine so that these two particular vertebrae arent compressing?
Er, any decompression should work such as hanging on a bar to let the spine decompress some before stretching.

But if it's still hurting you should probably see a professional if it stays localized to one specific spot esp. 2 vertebrae. Chiro or physical therapist or something around tehre.
__________________
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Old 07-15-2009, 06:33 PM   #6
Christopher Blair Sylvester
Member Christopher Blair Sylvester is offline
 
Christopher Blair Sylvester's Avatar
 
Profile:
Join Date: Jul 2009
Location: Virginia Beach  VA
Posts: 18
Re: tight psoas?

im definatley gonna see a chiro when i get back to the states. im in iraq right now so dont really have many options. its not that its only two vertebrae involved its that the whole extension is focusing an apex on these two. there is no pain i can just feel a sort of compressed feeling when i bridge or backbend
  Reply With Quote
Old 07-16-2009, 10:00 AM   #7
Kevin Burns
Member Kevin Burns is offline
 
Profile:
Join Date: Jan 2006
Location: Greenwood Village  CO
Posts: 586
Re: tight psoas?

Buy a t-ball at your local sports store.

Lay on it for a while in various spots on your lower back. It will cut out that tightness almost immediately.
  Reply With Quote
Old 07-16-2009, 10:51 AM   #8
Andrew Ohrt
Member Andrew Ohrt is offline
 
Profile:
Join Date: Aug 2008
Location: Anchorage  AK
Posts: 13
Re: tight psoas?

Quote:
Originally Posted by Christopher Blair Sylvester View Post
one question i do have is when i lay stomach down on a softball to massage my psoas is it normal to feel like you are about to crap your pants?
Yes, I have had that reaction before. I recently had some psoas problems that manifested themselves in the same place. Careful, you may be pushing on your intestine.

I saw a PT and she did a "strain/counterstrain" release of the psoas and my back has progressively gotten better since.

When I am at home before and after every WOD I release the muscle myself by curling up in the featal position with the side with the tight psoas on top. Then I just relax and breath deep into my gut. I know I have released it properly when I push 2" up and in from my hip bone, if there is no pain, and I can feel my pulse then I am good.

After the first time. I thought I was going to crap myself for about 30 min. after. Also, within a few hours the whole muscle felt bruised and this lasted for several days. Occasionally it will be a little extra sore after a hard Oly WOD or lots of core work.

She told me not to exercise or stretch without releasing it first. My psoas was spasming and you can't stretch a spasming muscle. Also, the muscle can't get proper blood flow and thus won't heal.

I am not a health care professional, but this has been my experience.

Good luck!
  Reply With Quote
Old 07-16-2009, 11:09 AM   #9
Mike Mallory
Member Mike Mallory is offline
 
Mike Mallory's Avatar
 
Profile:
Join Date: Nov 2008
Location: Denver  CO
Posts: 694
Re: tight psoas?

'they' say that the worst muscle in the body to have tightness in is the psoas, because of it's bridging function, tying the spine and the lower body together.
__________________
Foam rollers suck!
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Extremely tight psoas Shane Upchurch Injuries 22 10-21-2013 09:39 AM
A Sore Psoas Andrew Ohrt Injuries 2 05-04-2009 11:30 AM
Psoas Release Surgery Justin Duff Health and Medical Issues 2 01-14-2009 06:49 PM
OHS and Psoas pain Jake Winwood Injuries 11 11-14-2007 10:12 PM
Psoas Howard Wilcox Injuries 4 06-01-2007 09:26 PM


All times are GMT -7. The time now is 07:51 AM.


CrossFit is a registered trademark of CrossFit Inc.