Is Trauma Stored in the Hips?

Many social media platforms have become safe places for people to explore their mental health experiences and find connections that matter. Because anyone can say just about anything they want on these platforms, complex mental health ideas can often be reduced to misleading concepts. 

One of these misunderstood concepts is that trauma is stored in the hips. This idea comes from the mind-body connection, but is so simplified that it misses what’s actually happening.

In this article, we’ll answer the question, "can trauma be stored in the hips?", as well as explore the mind-body connection and how physical pain connects with psychological struggles.

Why Trauma is “Stored in the Hips”: The Mind Body Connection

The idea that trauma is stored throughout the body isn’t as straightforward as some may believe.

Mental health struggles are often connected to physical health issues. Anxiety can cause:

• Tense muscles
• Sweating
• Increased heat rate
• Shortness of breath

That’s because anxiety triggers the fight or flight response. Trauma has a similar effect on the body. 

Unresolved trauma triggers the body's fight or flight response. When left unattended, this can wreak havoc on your physical well-being. Our bodies are only meant to withstand so much stress. 

Muscle tension is a physical symptom of someone experiencing long-term stress from trauma. When muscles are tense for long periods of time, it becomes increasingly more difficult to relax them.

When people say that trauma is stored in the hips, they mean that trauma, of any kind, can cause muscle tension and, therefore, pain throughout the body.

What About Different Kinds of Trauma?

One misconception of the effects trauma has on the body is that certain kinds of trauma affect certain parts of the body. Someone who experienced parentification may experience shoulder pain, a person who grew up with verbally abusive parents may feel it in their chest, etc.

There’s no evidence that certain kinds of trauma cause pain in specific areas of the body. 

To reiterate, the physical manifestation of trauma should not be confused with the body “storing” trauma. There may be physical pain or discomfort associated with the trauma, but that doesn’t mean a body part or muscle is “holding on to trauma.”

How Trauma Affects the Hips

Trauma does affect people’s hips.

The human body is a deeply connected organism. A shoulder issue may lead to chest pain, which can in turn lead to back pain, and ultimately, difficulty walking. That’s why it’s important to take a holistic look at how the body works and how mental health and trauma affect the body.

Trauma does affect people’s hips, but maybe not in the way you’d think.

What is the Psoas Muscle?

The psoas muscle isn’t large, but it’s very important for posture and is crucial for standing, walking, and lifting. In either hip, this muscle connects the spine to the thigh bone. It’s the primary hip flexor, and it’s very sensitive to the fight or flight response.

How to Psoas Response to Stress

When the autonomic system triggers the fight or flight response, the psoas muscles constrict. This is helpful to escape or fight through dangerous situations, but when that’s not necessary, the muscle constricts to guide people into the fetal position. This position is associated with the freeze trauma response.

When the psoas is tightened, it affects the entire back and the legs. Poor posture and difficulty breathing are typical with tense muscles. This also leads to hip pain.

How to Release “Stored” Trauma in Hips

Even though trauma isn’t technically stored in the hips, you might still be wondering how to release stored trauma in the hips. The pain caused by trauma should be addressed.

Hip pain caused by extended trauma can be a constant reminder of the trauma that was endured. Some people would say it’s important to deal with the physical pain of trauma to process it fully.

To deal with hip pain caused by trauma, practice these stretches and exercises.

Leg Dangle Stretch

The leg dangle is a comfortable position to let the psoas lengthen and relax. It also counteracts the constriction that happens when sitting for long periods of time.

• Lie on your back near the edge of a mattress
• Bend one leg, and wrap your arms around the bent knee and squeeze it close to your chest
• Let your other leg dangle off the edge of the bed
• Hold for a couple of seconds
• Repeat on the other side of your body

The leg dangle stretch works because it’s a comfortable position for the psoas, and it doesn’t put pressure on it. It uses natural gravity to lengthen and reverse the tension caused by stress.

Half Kneel Stretch

The half-kneel stretch is a common stretch. The important thing when performing this stretch is to keep your back straight and maintain your form. If you slump your back, you won’t get the deep stretch you could be getting.

• Kneel on both knees
• Raise your bottom from your feet (so your body makes an L shape)
• Put your right foot in front of you, keeping both knees bent
• While maintaining an upright posture and keeping your glutes tight, lean into your right leg
• Repeat on the opposite side

When you do this stretch, you should feel a deep stretch in the side of your hip, opposing your forward foot. Don’t go deeper into the stretch than you feel comfortable. If you do this stretch often, you’ll be able to get lower over time. 

Leg Lifts

This simple stretch will help loosen a tight psoas.

• Stand firm with your feet shoulder-width apart
• Lift one leg, bending your knee to a 90-degree angle, and point your toes down
• Keep your other foot planted and keep your knee relaxed
• Hold for a few seconds, then lower your leg
• Repeat on the same leg, then repeat for the other leg

Like the half-kneel stretch, it’s important to keep your posture upright for the entire stretch. Focus on keeping your hips at an equal level without rotating them forward or back.

Marching Exercises

These exercises are really simple ways to strengthen your psoas muscle. You can strengthen your psoas by bringing your knees to your chest in a rhythmic marching pattern.

• March in place
• March around your house
• March while sitting

Be intentional about how you’re marching and consider what your psoas feels like while marching.

Stability Ball Hip Extension and Psoas Stretch

For this exercise, you’ll need access to a yoga or balance ball. 

• Roll your upper body onto the yoga ball. You should be in a straight-armed plank position with your toes touching the ground
• Lift your left leg toward the ceiling by bending your knee. It should look like a donkey kick
• Bring your bent knee toward the floor, touching your upper thigh to the yoga ball
• Repeat for several repetitions
• Perform the same exercise on your other leg

This exercise lets the psoas muscles relax while working out your buttocks. It will relax and strengthen your hips all around.

Somatic Yoga

Somatic-based therapy is geared toward helping people resolve trauma and its effects on the body. Its goal is to connect the mind and the body and help people resolve the physical and mental effects of trauma.

The intention of all yoga practices is to unite the body and the mind, but somatic yoga is hyper-focused on making these connections and resolving trauma.

Somatic yoga can be a good addition to whatever kind of trauma therapy you attend. 

Trauma Treatment At Sequoia Behavioral Health

We take a holistic approach to our treatment programs. That means we focus on the brain-body connection and treat symptoms as well as the underlying cause. We seek to make a meaningful difference in people’s lives through individualized mental health care

Sequoia Behavioral Health offers an intentionally small community that is grounded in evidence-based treatment. We offer group therapy options, including cognitive behavioral therapy and experiential therapy, as well as one-on-one like EMDR and somatic-based therapy.

‍Contact Sequoia Behavioral Health to get any questions answered.