The Body’s Interconnectedness: Exploring the Vital Link Between the Psoas Muscle and Pelvic Floor

The human body is a beautifully interconnected system, where different muscle groups work together to support movement, posture, and stability. Two such muscle groups—the psoas and the pelvic floor muscles—have a direct relationship that impacts core strength, posture, and mobility.  

The psoas originates from the lower spine and attaches to the femur (thigh bone). It is a primary hip flexor as its primary role is to bring the leg towards the body or flex the hip. However, its role extends beyond just hip movement. The psoas is crucial for maintaining the stability of the spine and pelvis with standing, walking, and lifting, along with most daily activities. It plays a central role in stabilizing the lower back and pelvis, and is heavily involved in posture, balance, and coordination. 

When the psoas is tight, weak, or poorly coordinated with the core, it can contribute to other issues. A tight psoas can pull on the spine, causing lower back pain, poor posture, and difficulty with hip movement. Conversely, weakness in the psoas can lead to instability in the pelvis and low back, making it harder to support the low back and hip with daily activities. 

The pelvic floor muscles are a group of muscles that span the bottom of the pelvis. They form a kind of hammock that supports the bladder, uterus, and rectum. These muscles also play a vital role in stabilizing the pelvis and lower back, and they influence core function by working in tandem with the diaphragm and deep abdominal muscles. 

A strong, balanced pelvic floor ensures optimal bladder and bowel function, supports sexual health, and contributes to core stability. Weakness or dysfunction in the pelvic floor muscles can result in incontinence, pelvic organ prolapse, and lower back or pelvic pain. Like the psoas, the pelvic floor muscles also play a key role in posture and overall movement. 

Despite their distinct functions, the psoas and pelvic floor muscles are deeply connected in terms of function and movement. The relationship between these muscle groups is largely influenced by their positions and how they engage during activities like standing, walking, and even breathing. 

1. Posture and Alignment: A tight psoas can pull the pelvis forward, contributing to an anterior pelvic tilt. This can put strain on the pelvic floor muscles, leading to pelvic floor dysfunction. When the pelvis tilts forward too much, the pelvic floor may become weakened or unable to engage properly. On the other hand, if the psoas is weak, it may fail to stabilize the pelvis, leading to poor posture and pressure on the pelvic floor. 

2. Core Stability: Both the psoas and pelvic floor muscles are key components of the deep core system. The psoas helps stabilize the spine and pelvis, while the pelvic floor supports the organs and assists with maintaining proper intra-abdominal pressure. When these two muscle groups work together effectively, they create a solid base for movement and stability. Dysfunction in one muscle group can lead to a compensatory imbalance in the other, potentially causing pain and instability. 

3. Breathing Mechanics: The psoas and pelvic floor are also influenced by breathing patterns. The diaphragm, which moves downward during inhalation, works in synergy with both the psoas and pelvic floor. During deep breathing, the diaphragm pushes down into the abdomen, which in turn engages the pelvic floor and supports psoas function. With more chest breathing, there can be less activity of the pelvic floor and psoas, leading to less deep core stability and low back pain. 

The psoas and pelvic floor muscles work closely with maintaining optimal pelvic and core function. When one is out of balance—whether from tightness, weakness, or dysfunction—it can affect the other, leading to pain, instability, and movement dysfunction. Maintaining the health of both muscle groups through stretching, strengthening, and mindful movement is key to fostering better posture, alleviating pain, and promoting overall well-being. For those struggling with issues related to the psoas or pelvic floor, working with a physical therapist will help to restore balance and coordination between these muscle groups. 

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• Jennifer Cumming, PT, MSPT, CLT, WCS