Lower Crossed Syndrome – How to Fix It
In this week’s blog, we touch on a closely related condition that comes about due to working from home as well. Lower crossed syndrome (LCS) is another common condition that can cause pain, especially in the lower back for many. Nevertheless, taking a few preventive steps can easily mitigate this pain.
What is Lower Crossed Syndrome?
Lower crossed syndrome is a general term where tightness in certain muscles and weakness in others in the lower half of your body causes an imbalance. The muscles that are tight are your hip flexors and lower back muscles. The muscles that are weak are your abdominals and gluteal (buttock) muscles. This causes a cross across the body thus the name.
What are the Symptoms?
– Low back Pain
– Curved Lower Back
– Slightly Flexed Knee
– Slightly Flexed Hip
– Anteriorly Tilted Pelvis
What Causes Upper Crossed Syndrome?
This condition usually comes about due to the individual being in a position where the hips are in a shortened period for a prolonged period of time. Thus, the body recognizes this and adapts to this movement that is repeated. So, what is this a position that we put ourselves in everyday that can cause this?
The answer is sitting.
When we use our computers for work, especially when many are working from home stuck on Zoom meetings, we are seated for long periods of time. This is why lower crossed syndrome is prevalent in the desk bound working population.
What Can I Do to Fix It?
Stretch Hip Flexors
Place one knee on the ground. Flex your buttock muscles as you think about bringing your hips forward. Hold this stretch for 3 sets of 30 seconds.
Stretch Lower Back
Lie with your face up and bring your knees to your chest by wrapping your arms around your knee. Hold this stretch for 3 sets of 30 seconds as well.
The exercise we like to prescribe is the plank. The important thing to take note is that your whole back is flat and level. Start with 3 sets of 30 seconds and increase the time you hold the plank as it gets easier.
One way we can strengthen the buttock muscles is to do more glute bridges. With your feet flat, life your hip up using your buttock muscles instead of your lower back. Start with 3 sets of 15 repetitions.
Get Up and Move/ Invest in a Standing Desk
The best thing you can do to prevent lower crossed syndrome is to ensure your body does not adapt to the shortened hip position when you are sitting. Thus, it is important to get up and move every 1-2 hours or you can even use a standing desk.
Lower Crossed Syndrome is just one of the many conditions you can suffer from that concerns the lower back. If you are unsure about what condition you have, contact us to book an appointment to be assessed by one of our therapists.