Absolutely Everything You Need to Know About Your Pyramidalis Muscle

pyramidalis muscle

In this post: You probably didn’t know you had a pyramidalis muscle until it quit working correctly. Here’s more about what this muscle does and how to keep it healthy.

The pyramidalis is a small, supportive muscle that helps keep your pubic bone and several core muscles working properly. Although you may not realize it’s there, you might become very aware of this muscle if your pubic bone is not in correct alignment or if you have an adductor injury. Here’s more about this small muscle.

Where Is the Pyramidalis?


Thanks to KenHub for the image.

The origin of the pyramidalis is on the anterior edge of the pubic symphisis and the pubic bone. So, basically, this muscle begins right in the center of your body where your pubic bones come together.

The insertion of the pyramidalis is on the linea alba about halfway between your belly button (umbilicus) and your pubis. The line alba is the fibrous material that runs down the middle of your body, from just below your sternum (breastbone) on your xiphoid process to your pubic symphisis. Previously, I’ve mentioned that the linea alba is the vertical line that makes your rectus abdominis look like a 6-pack instead of a 3-pack.

What Does the Pyramidalis Do?

According to Flash Anatomy Muscle Flash Cards, the pyramidalis “compresses the abdomen, supports abdominal viscera, tenses the linea alba and is active in forced expiration.” Basically, this means that it works as a supportive muscle, particularly for the muscles and structure of the abdomen.

What Happens When the Pyramidalis Doesn’t Work Correctly?

When the pyramidalis is dysfunctional and doesn’t work like it should, it can pull on the pubic symphisis and pubic bone. According to ScienceDirect.com, this can cause pelvic floor dysfunction, which impacts both males and females.

This often happens when people try to over-engage muscles in the pelvic floor. Pelvic floor dysfunction is known to be a cause of incontinence and constipation.

However, improperly aligned pubic bones can also cause general pelvic pain and instability. This imbalance at the front of your pelvis could be a potential cause for pain anywhere in your hips, not just in the front.

Also, a recent study indicates that there may also be a correlation between pyramidalis and adductor longus dysfunction. Because these two muscles both connect on the pubic crest, dysfunction in one may cause dysfunction in the other.

What Can You Do to Fix Your Pyramidalis?

If you believe you have injured your pyramidalis, you should contact your doctor. He or she can order all of the appropriate imaging, medicine, and therapy that you’ll need to heal.

You should be able to keep this supportive muscle healthy by actively practicing breathing, Pilates breathing in particular. However, you need to make sure that you’re not overly forceful in your exhales.

In order to keep your pyramidalis healthy, I offer this advice:  Don’t ever grip your pelvic floor muscles. Think of it this way:  If you grip, you rip. No one wants a ripped pelvic floor muscle, so make sure that you’re not giving your exhales 100% effort.

More Information

For those who are more interested in technical terminology and smaller muscles, I recommend [easyazon_link identifier=”1878576003″ locale=”US” tag=”custpilandyog-20″]Flash Anatomy Muscles Flash Cards[/easyazon_link]. Any time a client comes to me with pain, I use these flash cards.

If you are searching for a way to relieve pelvic pain, sign up for my FREE guide! I’ll teach you six, easy, pain-relieving yoga poses. Plus, I’ll send you occasional tips to help keep you happy and healthy.

Do you have any other suggestions for keeping a healthy pyramidalis? Let us know in the comments below.

About Sarah Stockett

Hi, I'm Sarah! I'm a certified Pilates and yoga instructor with a passion for pain relief. I believe you can use simple exercises to relieve your aches + pains. AND, I believe I can teach you how.