The iliacus muscle, a vital part of the iliopsoas group, sits at the front of the hip bone and is a cornerstone of hip flexion and lower limb movement.

Yet, when this muscle becomes dysfunctional or develops trigger points, it often sends pain radiating to the lower back, particularly the quadratus lumborum (QL) region.

This referred pain is both persistent and debilitating, but understanding the function of the iliacus muscle, how it contributes to lower back pain, and 4 methods to release it can help you regain control of your body and alleviate discomfort.

What Is The Iliacus Muscle? What Functions Does It Serve?

The iliacus muscle is nestled on the inner side of the pelvis, attaching to the iliac fossa at its upper end. It merges with the psoas major through fascia and ultimately connects to the lesser trochanter of the femur. Its primary roles are:

• Hip Flexion: It lifts the thigh, enabling walking, running, and other dynamic movements.
• Pelvic Stability: Working alongside the psoas major, it maintains the mechanical balance of the pelvis and spine.
• Lower Limb Movement: It’s essential for standing, sitting up, and other everyday activities.

When the iliacus muscle is healthy, it functions seamlessly. But when trigger points develop, it can wreak havoc on your lower back.

The Link Between Iliacus Trigger Point and Lower Back Pain

Trigger points in the iliacus muscle are hyper-sensitive spots that can arise from prolonged sitting, sports injuries, or muscle imbalances. These points don’t just cause localized pain—they refer pain to the lower back, particularly the QL region.

Here’s how:

• Referred Pain Zones: Pain from iliacus trigger points often radiates to the lower back, creating a vertical band of discomfort in the QL area.
• Pelvic Tilt: A shortened iliacus muscle can cause an anterior pelvic tilt, increasing lumbar pressure and exacerbating QL pain.
• Muscle Compensation: Dysfunction in the iliacus muscle forces the QL muscle to overwork to maintain posture, leading to strain and pain.
• Spinal Imbalance: Trigger points can contribute to spinal curvature or rotation, further stressing the lower back.

What Causes Iliacus Trigger Points?

Several factors can lead to the development of trigger points in the iliacus muscle:

• Sedentary Lifestyle: Prolonged sitting with elevated knees keeps the iliacus muscle shortened, increasing the risk of trigger points.
• Sports Injuries: Activities like running, hiking, or those requiring intense hip exertion can overload the muscle.
• Poor Posture: Habitual slouching or leaning places undue strain on the iliacus.
• Sleeping Position: Sleeping with knees elevated or in a fetal position keeps the iliacus muscle shortened, making trigger points more likely.

4 Methods to Release the Iliacus Trigger Point

To alleviate iliacus trigger points and their associated lower back pain, consider the following approaches:

Improve Posture

Avoid prolonged sitting. Take regular breaks to stand or walk, stretching the iliacus and other hip flexors. Proper posture reduces strain and prevents muscle imbalances.

How to Stretch the Iliacus Muscle

Stretching the iliacus muscle can be achieved through muscle traction, helping restore the pelvis to a healthy state and maintaining it in a balanced condition.  
The 1st stretch you can try is the lunge stretch. This method requires no equipment and can be performed anytime, anywhere.

Supine Iliacus Stretch Using the Acu-Hump Iliacus stretch tool​

The opposite side of the pelvis relative to the iliacus is the gluteal muscles. To maintain longer-lasting relaxation after stretching the iliacus, you should not neglect the hip muscles.  

Lie on your back and place the Acu-hump under your hips. The massage hump of the Acu-hump will press into the gluteal muscles while lifting the pelvis. Bend your left leg, hug your knee with both hands, and pull it toward your chest. Hold for 20–30 seconds. (P.23 of the manual.)

Press the Iliacus Muscle with best Iliacus Release Tool

Massage is an effective method to quickly release the iliacus muscle and requires no specific knee positioning. Although this area is sensitive and the massage may cause discomfort, enduring 10–15 seconds of discomfort can complete the treatment.

To locate the iliacus muscle, try placing your thumb inside the hip bone, about 0–2 inches above the waistline.

Lie face down on the floor, then guide the tip of the Hoop beneath the edge of the hip bone. Press the opposite end of the Hoop with your palm to lift the tip into the iliacus muscle. (Refer to P.22 of the manual.)

Using the Hoop to Massage the QL and Gluteal Muscles

Lie on your back and place the Hoop beneath your lower back and glutes (you may stop at this step if preferred). For a deeper stretch, bend your right leg, place your right ankle on your left knee, and use both hands to pull your left leg toward your chest. (Refer to P.41 of the manual.)

You may choose the simpler Acu-hump stretching method or the more efficient Hoop pressure technique—prioritize your comfort.

The iliacus muscle is crucial for pelvic stability and lower back function. Though it can cause pain or postural abnormalities, it can often be alleviated or rehabilitated.

Remember, your body is a system of interconnected parts. Addressing the root cause of pain—whether it’s a sedentary lifestyle, poor posture, or muscle imbalances—can lead to lasting relief and a healthier, more active life.