Thursday, 16 July 2015

BJJ Health: take care of your Psoas and BJJ back pain

During my last visit for my Hellerwork treatment/clinic, we worked on the Psoas Muscles.
Allan explained in great details why they are so important for our body movement.
They directly involved into controlling our legs which means our BJJ guard.
The session aim was to "wake" up those muscles as I was not using them as much I should do.
Other muscles were compensating for that negligence.
Over compensating meant sharp pain in affected areas.

The next day, I was rolling using my favorite spider and it was sharp and crisp and no longer felt in pain.

We did one hour rolling and I did not get any back pain the next day.

So what are the Psoas?

Where and What is My Psoas?
The Psoas is one of the largest and thickest muscles in the body. It attaches to the vertebrae of your lower back, and the head of your femur (thigh bone).
The Psoas is primarily responsible for hip and thigh flexion and has a lot of influence over your lumbar posture and the way your hips are positioned.
When you’re sitting for a prolonged period of time, your Psoas is in a shortened position. Leave it for long enough, and it will start to think this is normal. Your tissues want to move into that resting position. Leaving you tight & contracted.
Incorrect posture during standing and walking (which is often caused by a tight Psoas) will leave it even tighter and harder to loosen.

By incorporating poses that strengthen and lengthen the psoas, you can release habitual muscle-holding patterns, improve your low-back alignment, and create a more balanced posture

What Can Cause Psoas Pain or Injury?

"When [the psoas] is not working well, it is a major problem for anyone," says Iannetta. The muscle can cause pain for several different reasons. Tightness and shortness of the muscle are the most common pain triggers. 
A person with a short psoas muscle can find limitation as well as pain in their hip movements. Iannetta warns that sitting for extended periods of time can shorten the psoas, causing the muscles to tense and remain tense. People who live more sedentary lives or work at their desks for hours on end are at a higher risk for psoas pain or injury.