Many people experience constant achy feet or lower back tension and assume the problem starts where the pain is felt. What is often overlooked is a powerful and hidden connection between the pelvis, hips, and feet.
This month, I’ve been sharing a simple but potent daily exercise with clients that has significantly reduced foot pain, eased pelvic tension, and supported overall nervous system regulation.
Persistent foot ache and lower back tightness are frequently linked to an internal hip muscle called the psoas.
The psoas is a deep, significant muscle that begins on the inside of the spine at the base of the ribcage and travels down into the deepest part of the pelvis. It plays a vital role in posture, movement, and stability — but it is also closely connected to the nervous system.
The psoas is highly responsive to emotional and physiological stress, particularly fear. When the body perceives threat — whether physical or emotional — this muscle activates to prepare the body for fight or flight.
In modern life, this threat response is often triggered by:
The psoas responds by holding tension, positioning the body as if it were ready to sprint from starting blocks. While this response is protective in short bursts, holding this level of tension all day is exhausting.
When the psoas remains chronically tight, the body adapts. Compensatory patterns develop, and the fascia begins to constrict through the pelvis, legs, and down into the plantar surface of the feet.
Over time, this can lead to:
In many cases, the feet are simply expressing tension that began much higher up the body.
In my craniosacral and nervous system‑based sessions, I work directly with the psoas because of how responsive it is to shifting out of a chronic fight‑or‑flight state.
When the nervous system settles, this muscle often softens naturally. As it releases, the ripple effect can be felt through the pelvis, legs, and feet.
This is not about forcing the muscle to relax — it is about helping the body feel safe enough to let go.
I recently shared a short video on Instagram demonstrating the exact exercise I do every day to support my own psoas.
Since practising this consistently:
The exercise takes less than one minute, yet creates a powerful ripple effect throughout the body.
You can access the video via the QR image below. It is available even if you don’t have social media, and you can save it for future reference.
Even if you are not currently experiencing foot pain or lower back discomfort, I still recommend this practice.
Releasing habitual holding patterns in the body supports:
Small, consistent practices can create meaningful change.
The body is always communicating. Achy feet, tight hips, and pelvic tension are not problems to push through — they are invitations to listen.
By supporting the psoas and the nervous system, you address the root cause rather than just the symptom, allowing the whole body to move with more ease.
Melissa is a trauma-trained Biodynamic Craniosacral Therapist in the Perth Hills and specialises in nervous system healing.
