Lower crossed syndrome
What is it? What can you do about it?
There are patterns in the ways that our bodies move and don’t move well. When there is balance, we can move easily and with less (or no) pain. When we vary our movement and our postures, our fascia, muscles, tendons, and joints stay more hydrated and moveable. The saying, “Use or lose it” applies here! In today’s society, we tend to be more sedentary for longer periods of time. When we stay in one position for sustained periods of time or when we come back into that same position often, we don’t always move our body through its full, available range of motion. Our fascia tends to stiffen into that position as well. Muscles can become shortened while other muscles get lengthened. In the case of lower crossed syndrome, the abdominal/front side of the core and the glutes (your bigger butt muscles) get weak while the lower back muscles/back side of the core and your hip flexors get tight.
These changes present in one or two ways:
The pelvis tilts forward, the knees bend, the hips bend and rotate outward, the lower back curve is more exaggerated and the thoracic curve is more exaggerated, the shoulders are more rounded and the neck tends to hyperextend so that you can still look forward.
The pelvis shifts forward, the knees are hyperextended, the lower back curve is flattened, the thoracic curve is exaggerated, the ribs are compressed downward, the diaphragm cannot expand well, and the head is forward.
Here’s a sample exercise routine you can try to help alleviate these muscle imbalances:
Diaphragmatic breathing with focus on the breath expanding the lower sides and back of the rib cage
Finding a neutral pelvis position. To do this, sit on a firm surface. Bring your awareness to the sit bones, pubic bone, and tailbone. Tilt your pelvis forward more toward the pubic bone alternating with tilting back toward the tailbone. Start with large movements and slowly make the tilting motions smaller until you feel you are placing weight evenly between the sit bones and no pressure on the pubic bone and tailbone.
In a half kneeling position, find that neutral pelvis position and shift your weight forward to stretch your hip flexors feeling a stretch in the front of the hip and upper thigh on the side where the knee is resting on the floor. Try both sides holding the stretch for 15 seconds. Try each side 3-4 times.
Practice core engagement with a neutral pelvis and with diaphragmatic breathing. Laying on your back, bend your hips and knees to a 90/90 position (hips bent 90 degrees and knees bent 90 degrees). Try holding this position with a neutral pelvis and with that back and side lower rib cage expansion keeping the exhales long and steady. Try holding for 10 breaths or work up to 10 breaths.
If you tend to stand with the knees hyperextended, try gently unlocking the knees and standing with them ever so slightly bent.
Try creating length through the spine by lifting upward from the back of the skull. Visualize creating length through the spine while maintaining a neutral pelvis.
Try bridges. On your back, bend your knees with feet shoulder width apart. Engage your core while keeping a neutral pelvis and lift the hips up using the glutes to create the lift. Start with 10 reps, holding 3-4 seconds. Work up to 3 sets of 8-12 resting for 1-2 minutes in between each set. Remember to breathe as you do this.
You could go through this routine a minimum of 3 times per week. Results won’t be immediate, but over time, you will notice changes in your posture and the way your hips and lower back feel!
Take good care,
Sharon