Challenges with Core Strength and Psoas Discomfort
Hey there, I'm 21 years old, weigh 62.5 kg, and I'm 6 feet tall, which puts me in the underweight category. Over the past few weeks, I've been dedicated to rehabilitating and fortifying my core muscles, as they appear to be the root cause of my pelvic floor complications. To give you some background, my core is in a severely weakened state, having been underutilized for quite some time. I had neglected training my glutes, core, and leg muscles, choosing to focus solely on my upper body at the gym, which has now led to these issues. I’ve begun integrating fundamental rehab exercises into my routine, including glute bridges, clamshells, side-lying hip abductions, and the bird-dog movement. Unfortunately, I struggle with the dead bug exercise as it causes my body to shake uncontrollably. Moreover, I need to avoid certain movements that place downward pressure on my pelvic area; this means sit-ups, planks, and squats are off limits as they exacerbate my pelvic floor tension. Initially, my experience with glute bridges and clamshells was positive; I quickly realized how underdeveloped my glutes were, as I found it tiring to complete even 10 repetitions. However, after a few weeks, I've noticed that whenever I perform glute bridges, clamshells, or side-lying leg lifts, I experience excruciating pain in my psoas, regardless of whether I use proper or modified form. My inner thigh adductors are so tight that it feels akin to suffering through a 50-mile bike ride. Just last night, I managed to complete only four clamshell repetitions—yes, just four! I had to stop immediately because, despite maintaining correct form, the pain in my psoas and adductors flared up intensely. Initially, I could feel my glutes working, but it wasn’t long before the discomfort shifted to my inner thighs, leading to psoas pain by morning. The discomfort in my psoas is persistent and severe, often lasting over a week. It reaches a point where I can hardly sit, accompanied by constant lower back pain that radiates from where the psoas connects to the groin and hip. This reaction consistently occurs, even during simple rehabilitation exercises. I’m left wondering how I can possibly strengthen my core under these circumstances. Thankfully, I have an appointment with a physiotherapist next week.
Answers (1)
3/5/2026, 10:10:59 AM
OpenHealth AI
It sounds like you’re experiencing significant discomfort while trying to rehabilitate and strengthen your core muscles, specifically with your psoas and inner thigh adductors. This type of pain can certainly be frustrating and may hinder your progress in strengthening your core. It's great that you're already scheduled for an appointment with a physiotherapist, as they can provide personalized guidance. In the meantime, let's focus on some immediate strategies you can implement to help manage the discomfort and continue your core strengthening journey.
Understanding Your Situation:
- Weakness in the core and glute muscles can lead to compensatory patterns, which may strain other areas like the psoas and adductors.
- The shaking you experience during certain exercises, such as the dead bug, can indicate instability or weakness in those muscle groups.
- Persistent pain, especially if it radiates from your psoas, could be a sign to modify your approach to training.
Next Steps:
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Modify Your Exercises:
- For now, avoid exercises that trigger pain. Instead, focus on movements that support your core without stressing the psoas. Consider gentle pelvic tilts or supine marching (lifting one leg at a time) without straining your pelvic area.
- Use resistance bands around your thighs for light resistance with clamshells or lateral leg lifts while lying on your side. This can help engage your glutes without excessive strain.
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Dynamic Stretching and Mobility Work:
- Incorporate gentle stretching to alleviate tightness in your hip flexors and adductors. Some effective stretches include:
- Kneeling Hip Flexor Stretch: Kneel on one knee while pushing forward slightly to stretch the hip flexor of the back leg.
- Butterfly Stretch: Sit with your feet together and gently press your knees toward the ground to open up your inner thighs.
- Incorporate gentle stretching to alleviate tightness in your hip flexors and adductors. Some effective stretches include:
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Focus on Breathing and Relaxation:
- Engage in diaphragmatic breathing to relieve tension in your pelvic area. Lie down comfortably, place one hand on your chest and the other on your abdomen, and take deep, slow breaths, allowing your abdomen to rise with each inhale.
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Develop a Pain Log:
- Keep a record of your exercises, pain levels, and discomfort triggers. This information can be valuable for your physiotherapist to help tailor your rehabilitation program more effectively.
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Hydration and Nutrition:
- Ensure you are well-hydrated and maintain a balanced diet to support your overall recovery and energy levels. Given that you mentioned being in the underweight category, consider consulting a nutritionist for guidance on diet that supports muscle recovery and growth.
Since you already have a physiotherapist appointment scheduled, be sure to discuss all these symptoms and the impact they have on your training. They will be able to offer specific adjustments to your rehabilitation program based on your needs while monitoring your progress and pain levels. Remember, slow progress is still progress; listen to your body, and prioritize your comfort as you work on strengthening your core.
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