Lower Crossed Syndrome

A few months ago I wrote about a postural condition called Upper Crossed Syndrome which affects the upper part of the body, namely the neck, upper back, chest and shoulder areas. Today’s society is plagued by postural imbalances due to the amount of time we spend sitting. As with the upper body, the lower body can also be adversely affected by sitting in front of a computer or television for hours on end. What Czech neurologist Vladimir Janda referred to as Lower Crossed Syndrome is characterized by an increased curvature to the lumbar spine (lower back) and an anterior or forward tilt to the pelvis. Lower Crossed syndrome can wreak havoc on the average person decreasing strength, flexibility, range of motion and may eventually lead to back pain and discomfort or even degenerative changes (wearing down of the body - arthritis, etc.). 

What happens in both Upper and Lower Crossed syndromes is that several muscle groups have become shorter and tighter while other muscle groups have become lengthened and weak contributing to postural imbalances and faulty movement patterns. If these muscular balances are not addressed, they will result in a change to the composition and integrity of the surrounding joints, muscles and connective tissue. This can then translate into osteoarthritis (aging or degenerative arthritis).

A person with Lower crossed syndrome will exhibit tightness in the hip flexors, (such as iliopsoas - located in the front of the hip, and the rectus femoris - one of the quadricep muscles), as well as in the lower erector spinae muscle group, (the muscles on either side of the spine). The iliopsoas is also what Janda referred to as a "postural muscle" (meaning it is always turned on), which makes it even more prone to contracture and shortening. The shortened hip flexor can make it difficult to extend the hip during walking thereby altering you gait or walking pattern. The body compensates for this lack of hip extension by extending or arching the lower back more as you walk. This can lead to muscular strain or strain to the facet joints. In contrast, opposing muscles such as the abdominals and gluteus maximus, (buttocks), tend to be weak and are in need of strengthening.

What can you do if you suspect you are developing this posture? Identifying the problem areas is important. If pain is present, it is imperative that you see your doctor or chiropractor prior to beginning any exercise program. Lower back pain can suggest lower cross syndrome is involved, however, there are also many other causes of low back pain. Once medical clearance has been given to begin an exercise program, a certified Personal trainer, (with additional training in postural assessment), can screen clients for postural deviations such as lower crossed syndrome and design an effective flexibility and strengthening program to restore muscular balance around the joints. Equally important, is to take a good look at what you do throughout your day. If you are sitting for prolonged periods of time it is important to get up and stretch regularly. More than ever before, flexibility training has become a key component to developing neuromuscular efficiency and decreasing these dysfunctions.  Flexibility training can decrease the chance for muscle imbalances, joint dysfunctions and overuse injuries.  Without optimum levels of flexibility, it is impossible to have proper function of the body.

And finally, have patience! Keep in mind that changes will not happen overnight. As with any program, consistency is important. A well designed program can help offset the negative effects of poor posture and lead to improved function and an enhanced quality of life!

Debbie Ross is the owner of Ross Pilates and Conditioning.  She is a certified Medical Exercise Specialist and Post-Rehab Conditioning Specialist, C.H.E.K. Certified Exercise Coach and Nutrition and Lifestyle Coach, and a STOTT certified Pilates instructor specializing in Therapeutic Pilates and Medical Exercise.

 

 

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