Lower Cross Syndrome
Lower cross syndrome is a common muscle imbalance throughout the lower
body wherein the lower abominal and gluteal (buttock) muscles are lengthened and weak, and the muscles of the lower back (lumbar extensors) and front of the hip/thigh (hip flexors) become overactive and shortened. This muscle imbalance creates a faulty pelvic posture known as anterior pelvic tilt (see Fig.1) and can cause of lower back pain. What causes lower cross syndrome?
A major cause of lower cross syndrome is an overly sedentary lifestyle and prolonged sitting. Sitting places the hip flexors in a shortened position, and the gluteal muscles in a lengthened position. Over time, imbalance creates an anterior pelvic tilt and/or and excessive lower back arch in which the lower back muscles are shortened and the gluteal muscles are lengthened and weakened.
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Who is at risk?
Sedentary Lifestyle
and/or Occupation: A sedentary lifestyle where the majority of a person's time is spent sitting is a major risk factor for developing lower cross syndrome. Unfortunately, some occupations, such as office worker, involve long hours of sitting at a desk or computer. Pre- and Postnatal Women
A normal, healthy pregnancy can cause lower cross syndrome. In the 2nd and 3rd trimester, the pelvis begins to tilt anteriorly as the abdomen expands to make room for the growing baby. |
Sports and Recreation:
Some sports and recreational activities, such as horseback riding and rowing, involve a prolonged seated posture, placing the participant at greater risk for developing lower cross syndrome. Faulty Posture: Hyperlordosis
Hyperlordosis refers to an exagerrated lordotic, or lower back, curvature in the spine. This posture creates an anterior pelvic tilt and the subsequent muscle imbalances. |
Symptoms
Individuals with lower cross syndrome may present with some or all of these symptoms:
- Pain and tightness in the lower back and possibly mid back
- flat or hanging gluteals
- over-developed hamstring muscles in response to weakened gluteals
Treatment
Massage therapy, combined with therapeutic exercise, is an excellent treatment option for lower cross syndrome.
Our goal in treatment is to eliminate the lower back pain associated with lower cross syndrome by restoring balance between the shortened and lengthened
muscle groups. Deep tissue, assisted stretching and myofascial are the most effective massage techniques for restoring length to the shortened tissues (hip flexors and lower back).
Therapeutic exercises, including bridge exercises, are then used to strengthen the lower abdominals and gluteal muscles.
Our goal in treatment is to eliminate the lower back pain associated with lower cross syndrome by restoring balance between the shortened and lengthened
muscle groups. Deep tissue, assisted stretching and myofascial are the most effective massage techniques for restoring length to the shortened tissues (hip flexors and lower back).
Therapeutic exercises, including bridge exercises, are then used to strengthen the lower abdominals and gluteal muscles.
Exercises & Homecare
Stay tuned...lower cross exercises will be available soon in our video library!
Please remember that stretching, strengthening and other exercises should be used under the supervision of a physician or other qualified healthcare practitioner, such as a Registered Massage Therapist, Chiropractor or Physiotherapist. It is not advisable to begin any new diet or exercise program without first discussing it with your primary healthcare practitioner.
Please remember that stretching, strengthening and other exercises should be used under the supervision of a physician or other qualified healthcare practitioner, such as a Registered Massage Therapist, Chiropractor or Physiotherapist. It is not advisable to begin any new diet or exercise program without first discussing it with your primary healthcare practitioner.
Work With Our Therapists
Peter Svoboda, RMT is currently accepting new clients for treatment of lower cross syndrome.
...or call 705-930-4333 to reserve your appointment.