iliopsoas trigger points

Understanding and Relieving Iliopsoas Trigger Points

The iliopsoas muscle is a vital component of the human body, located deep within the abdominal region. Comprised of the iliacus and psoas muscles, the iliopsoas plays a crucial role in hip flexion and movement. However, like any muscle, it is susceptible to developing trigger points, which can cause discomfort and restricted mobility. In this article, we will delve into the world of iliopsoas trigger points, exploring their causes, symptoms, and effective ways to alleviate the pain they bring.

What Are Iliopsoas Trigger Points?

Trigger points are hyperirritable spots that develop in muscles, often caused by overuse, injury, or stress. The iliopsoas muscle, being responsible for various movements like lifting the knees and bending at the waist, can be subjected to strain and tension. When this happens, trigger points may form, resulting in localized pain and referred pain in other areas of the body.

Identifying the Symptoms

Iliopsoas trigger points can manifest in different ways, and their symptoms might be mistaken for other conditions. The common signs of iliopsoas trigger points include:

  1. Hip and Groin Pain: One of the primary symptoms is pain in the hip and groin area. This pain may vary from a dull ache to sharp, stabbing sensations.
  2. Lower Back Pain: Trigger points in the iliopsoas can refer pain to the lower back, making it challenging to pinpoint the exact source of the discomfort.
  3. Abdominal Discomfort: Some individuals with iliopsoas trigger points may experience abdominal pain that worsens during movement.
  4. Limited Range of Motion: The affected hip may feel stiff and restricted in its range of motion, hindering daily activities.

Causes of Iliopsoas Trigger Points

Tight lower back? It could be a psoas trigger point

Several factors can contribute to the development of trigger points in the iliopsoas muscle, including:

  1. Sedentary Lifestyle: Prolonged periods of sitting, such as working at a desk all day, can lead to muscle imbalances and trigger point formation.
  2. Overuse and Repetitive Motion: Engaging in activities that excessively stress the iliopsoas, like running or cycling, can strain the muscle and create trigger points.
  3. Injury or Trauma: Accidents or injuries involving the hip or lower back can lead to trigger points in the iliopsoas during the healing process.
  4. Emotional Stress: Stress and tension can cause muscles to tighten, increasing the likelihood of trigger points.

Alleviating Iliopsoas Trigger Points

If you suspect you have iliopsoas trigger points or have been diagnosed with them, here are some effective methods to find relief:

  1. Stretching: Regular stretching of the hip flexors can help reduce tension in the iliopsoas muscle. Simple exercises like lunges and hip flexor stretches can be beneficial.
  2. Massage Therapy: Professional massage targeted at the iliopsoas muscle can release tension and alleviate trigger points.
  3. Heat Therapy: Applying heat to the affected area can help relax the muscle and ease pain.
  4. Trigger Point Injections: In severe cases, a medical professional may recommend trigger point injections to provide relief.
  5. Activity Modification: If overuse is the primary cause, modifying or reducing certain activities can prevent further irritation.

Prevention is Key

Preventing iliopsoas trigger points is essential for maintaining a healthy and active lifestyle. Here are some tips to prevent their occurrence:

  1. Regular Exercise: Engage in regular physical activity to keep your muscles strong and flexible.
  2. Proper Posture: Maintain good posture while sitting and standing to reduce stress on the iliopsoas.
  3. Ergonomic Workspace: If you have a desk job, ensure your workspace is ergonomic to promote proper alignment and reduce strain.
  4. Listen to Your Body: Pay attention to any discomfort and take breaks when needed, especially during physically demanding tasks.


Understanding the impact of iliopsoas trigger points on our bodies is crucial for overall well-being. By recognizing the symptoms and causes, we can take proactive steps to prevent their development. For those already experiencing discomfort, a combination of stretching, massage therapy, and activity modification can provide much-needed relief.

Remember, your body is a temple, and taking care of it should be a top priority. Embrace a healthy lifestyle, stay active, and listen to your body’s signals. If you suspect you have iliopsoas trigger points, seek advice from a healthcare professional to devise an appropriate treatment plan.

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