Lower‑Back Stiffness When Walking? It Could Be Your Psoas—Causes & Treatment at J&J Therapy

Is it your psoas?

The psoas starts at your lumbar spine and joins the iliacus to form the iliopsoas, a powerful hip‑flexor. When it becomes shortened or irritated, it can pull on the lower back, creating stiffness and one‑sided pain, especially during walking or when lifting your knee.

Quick self‑check

• One side of your lower back feels tighter or more uncomfortable.

• Pain eases a little when you bend slightly forward or lift the thigh.

• Discomfort increases with long strides, uphill walking or standing up straight after sitting.

• No clear leg numbness/tingling below the knee.

If these sound familiar, your psoas may be involved.

First 48 hours: Do vs Don’t

Do	Don’t
Relative rest from long strides & uphill walking	Don’t force back extension or deep lunges early on
Use ice or heat (whichever eases symptoms) 10–15 min	Avoid strong “hip‑flexor” stretches in the first 48 hrs
Gentle pelvic tilts, short walks, diaphragmatic breathing	Avoid prolonged sitting with a deep slouch
Consider a lumbar support when driving/sitting	Don’t self‑massage too deep over the abdomen

Seek urgent medical care (A&E / call NHS 111) if you have: bowel/bladder changes, saddle numbness, severe unremitting night pain, fever/unwell, recent significant trauma, unexplained weight loss, or pain with abdominal throbbing—these are red flags needing medical assessment.

How J&J Therapy helps

A combined plan reduces pain, restores mobility and prevents recurrence.

Stage	Goals	What we use at J&J
Acute (Days 1–7)	Calm pain/irritation	Shockwave therapy (precise clinical dosing), ultrasound therapy, TENS, light lymphatic massage for swelling, posture & activity advice
Sub‑acute (Weeks 2–3)	Restore movement	Therapeutic massage (targeted, not aggressive) to ease adhesions; gentle psoas/hip mobility; glute activation; gait retraining
Rehab (Weeks 3–6+)	Strength & prevention	Progressive hip‑flexor length work, core & glute conditioning, return‑to‑walk/jog plan, workstation & daily‑habit coaching

Why shockwave? In selected cases it helps modulate pain, address stubborn soft‑tissue adhesions and support local healing responses—non‑invasively and alongside rehab.

A gentle ‘reset’ you can try (pain‑free range only)

1. 90–90 breathing: knees and hips bent, breathe into lower ribs—1–2 mins.

2. Pelvic tilts: 10 slow reps.

3. Mini hip‑flexor release: lunge stance with back knee down, pelvis tucked, hold 20–30s each side (no pain).

4. Glute bridge: 2–3×8–10 reps.

Stop if symptoms worsen and book an assessment for a tailored plan.

Recovery guide (varies by individual)

• Irritation/overuse: usually 1–3 weeks with load management.

• Strain with spasm: around 3–6 weeks with structured rehab.

Book your assessment

• WhatsApp/Text: 07935 869938

• Email: JJTHERPAY365@gmail.com

• Opening hours: Tue 11:00–9:40 pm; Wed–Sat 9:00 am–7:40 pm; Sun 9:00 am–6:20 pm; Mon Closed.Sessions available in English & Korean.

Medical disclaimer: Educational content only—not a substitute for personalised medical advice.

FAQs

1) How is psoas‑related pain different from a disc problem?Disc pain often travels down the leg with numbness/tingling. Psoas pain is usually one‑sided and eased by slight forward bend or hip flexion.

2) Should I stretch hard right away?No. Start with gentle mobility and breathing; progress stretches only when the area settles.

3) Will massage help?Therapeutic massage in the sub‑acute phase eases muscle guarding and adhesions; we avoid deep abdominal pressure early on.

4) Do I need imaging?Not always. We refer for imaging if symptoms are atypical, severe, or not improving as expected.

5) Can I keep training?Yes—modify: shorter strides, flat ground, avoid sprints/hills until you can walk briskly pain‑free.