Author: AJ Zelinski

Lower Crossed Syndrome

Lower Crossed Syndrome

The Condition

Lower Crossed Syndrome describes a condition in which the pelvis is tilted forward and the back is over-arched. Lower back pain is often associated with a pelvic tilt with an excessive arch in the low back region. This condition is commonly seen in individuals who sit for extended periods of time, since sitting causes the hip flexor muscles (psoas, iliopsoas and rectus femoris) to remain in a shortened position. Over time, these muscles adapt by shortening and becoming tight. Due to their attachment to the pelvis and lumbar spine, when these muscles are tight, they can pull the pelvis and lumbar spine forward causing a forward tilt when standing (hip extension). The tightness of the hip flexor complex can also lead to a decreased function in the gluetues maximus. Tightness in the hip flexors and weakness in the gluteals can ultimately lead to low back pain.

 

The Fix

To help remedy this situation, try to stand up every 20-30 minutes and lean backwards, placing your hands on your hips. Do this 8-10 times holding for 1-2 seconds. Another effective strategy is to sit on the edge of your chair, turn to each side and stretch your leg behind you, effectively stretching your psoas and hip flexors. Hold this stretch 8-10 seconds and repeat a few times throughout the day.