E tu, Iliopsoas?

What your Iliacus and Psoas look like – separate, but together…

Iliopsoas is a term used for the combo platter of muscles that is Iliacus and Psoas Major. These muscles call the posterior abdominal wall home, where they attach the lumbar spine and pelvis to the hip. This trajectory makes iliopsoas not only an important postural muscle (you need it for standing and walking) but also a strong flexor of the hip joint. Sprinting and running with high knees (i.e. hips and knees are flexed above a 90 degree angle) really recruits this muscle complex along with the usual suspects of Quads, TFL and Sartorius. Also, a wonderful calisthenic exercise known as the Mountain Climber is good for strengthening this muscle for the same reason that it flexes the hip beyond 90 degrees. We need our iliopsoas to be strong in order to keep that back straight and supported through all our daily activities outside of just exercise. Too much sitting shortens and weakens this muscle complex, causing an exaggerated curve in the lower back known as lordosis, which in turn tightens the muscles of the lumbar spine causing pain and instability. Another cause of weakness is inefficient recruitment, like say, if you were a long distance runner. Iliopsoas just goes along for the ride when your knees and hips stay below 90 degrees because you are running at a slower, more methodical pace. Even though you are maintaining a good level of fitness, overtime iliopsoas will weaken because it is not really being strengthened. Add old age to the equation, which naturally reduces muscle strength and viability, and you have all the factors that directly affect this muscular unit. Well, almost. What else is located in the deep recesses of your belly? Your guts.

Your guts and Iliopsoas have a “tight” relationship – pun intentional.

Aside from your abs, the iliopsoas (specifically psoas major) keeps that lower abdomen flat, preventing the intestines from pushing forward as it creates a kind of long shelf for them to rest in. In times of elevated stress and emotional issues, your psoas major tightens and is less efficient at keeping your guts at bay. Primordially tied into our “fight or flight” nervous system, the psoas is our true “gut” muscle, stabilizing and destabilizing at the will of our environment. Digestion and other non-essential activities cease when we are on high alert leading to a buildup of toxins, inflammation and other muscular disturbances. And speaking of said disturbances, also located in the lower right corner of your abdomen in the region of iliopsoas is a valve known as the ileocaecal valve (IVC). It is where digested food passes from the small intestine into the large intestine, so that water and vitamin absorption can occur and toxins can be eliminated. This valve is designed to open for the above function and then close to prevent back-up. Any number of factors including stress, diet, parasites and irritation of the nerves that power the valve can cause it to stay in either a closed or open position. This leads to a buildup of toxins where they do not belong. The body responds with fluid retention and a host of symptoms such as joint and muscular aches/pains, circulatory problems, pinched nerves or even whole body arthritis. How does this affect iliopsoas? One of the most common symptoms is low back pain that comes on suddenly and with no explained cause. Picture yourself sitting one minute, then getting a sharp, stabbing pain in your lower back upon getting up. This low back pain is due to the close relationship iliacus has with the valve. Any dysfunction refers to this muscle, which in turn destabilizes the lumbar spine and affects the surrounding musculature in the back and hip. Chiropractors, Massage Therapists who specialize in Applied Kinesiology and Naturopaths can all address this issue effectively through  a variety of changes to one’s diet, exercise and with soft tissue manipulation to name a few techniques. Do not underestimate the importance of this muscle complex. Its betrayal by either pathological and/or other causes can have severe repercussions in the whole body. Keep your guts and back in perfect alignment and they will take care of you.

Additional information and SOURCES:

http://blog.corewalking.com/psoas-major-and-rectus-abdominis-a-strained-alliance/

http://digestiveawareness.drupalgardens.com/content/ileocecal-valve-preventing-backflow

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The Food MD

The American audience has been saturated with advertisements for Pharmaceutical products since the mid-nineties. Whether it’s in print or on the screen, anyone can find a drug to address a multitude of symptoms a la Ray Bradbury’s “Farenheit 451.” Fast forward through the gently spoken side effects and the advice to “consult with your doctor before taking…” and most people presume life will be brighter, happier and glossier when on this drug. Oh, behold how gray propaganda works.

It’s a full body experience, alright!

In response to all these scripts is “The Food Hospital,”a program that airs on the BBC’s Channel 4 and The Cooking Channel here in the States. It explores the science behind using food as medicine. Patients with conditions and/or a variety of symptoms come in, are subject to a battery of scientific tests after which a food regimen is prescribed and monitored by its doctors to see if it can effectively treat them. During their follow up visits, patients and doctors meticulously review how the different foods eaten helped them through hematocrits (i.e. blood tests) and feedback, then compare the statistical results from the prescription drug alternatives. Sometimes the patients have already tried all the drugs on the market for their condition, so the comparison is first hand; however more often than not, the food program has the most profound impact sans side effects.

If we think about our history, man has always looked to nature for methods of disease prevention and curing sickness. There are still people in remote tribes using things like tree bark and crushed dung beetles to treat infection. As we cringe and contort our faces in disgust, an incredible thing occurs – the treatments WORK. I should remind you that many new medications being developed in pharmaceutical labs have their roots in botanical and organic sources, sometimes emerging from rainforest and bush treatments.  Of course, by the time the medication makes it to market, those sources have been altered and incorporated with a multitude of synthetic agents. Bring on the light colored pill and its numerous side effects. If, however, you knew that changing what you put inside your body could help treat you, which would you gravitate to?

A young woman suffering from debilitating PMS found that incorporating more calcium rich vegetables like broccoli and dark leafy greens into her diet helped to eliminate the severity of her symptoms. Prior to visiting the Food Hospital, her only medical option was taking an anti-depressant. For other conditions, the food prescription is a little more involved. Take, for example, the Portfolio diet, which is a vegetarian diet consisting of a four key cholesterol lowering foods that bring down the levels of LDL, considered the “bad” cholesterol. This “portfolio” consists of soluble fiber, (examples include oatmeal, oat bran, barley, peas, beans, lentils, psyllium, and vegetables such as okra and eggplant) nuts, soy protein and margarine enriched with plant sterols. It can be a challenging diet, but incredibly effective. In fact, its efficacy has been comparable to that of prescription drug Lestatin. Also in that vein of challenging yet effective is the Low FODMAP diet which is prescribed to people suffering from IBS (Irritable Bowl Syndrome). The science behind this diet is that consumption of foods with high levels of fermentable sugars end up creating more liquid and gas in the gut, thus leading to the uncomfortable symptoms experienced by those who have the condition. Foods with low levels of these sugars and especially when eaten in certain combinations and amounts have been found to drastically reduce  digestive distress. Since current prescription medications for IBS have varied results and obvious risk factors (think of the recall in 2000 of Lotronex after some users died as a side effect), it’s sort of a no-brainer to go the route of Px Diet. If you never thought food could have this kind of profound impact on health, then start thinking it NOW. Just note that none of the above diet programs or other ones should be undertaken solo. The script needs to come from a registered dietician and/or doctor’s referral.

Happy eating!