Lower crossed syndrome
Lower crossed syndrome: the harmful effects of prolonged sitting
- Do you have a desk based job?
- Do you find yourself rarely getting up to move around?
- Do you constantly have lower back pain?
Long periods of sitting can result postural changes and pain due to a muscular imbalance. This can create tightness through your hip flexors and lower back, as well as weakness in your glutes and core muscles.
Here are 4 key exercises to try and undo the effects of prolonged sitting on your lower back…
EXERCISE 1: Hip flexor stretch
EXERCISE 2: Glute strengthening
EXERCISE 3: Core strengthening
EXERCISE 4: Lower back stretch
If left untreated, lower crossed syndrome (LCS) can lead to several long-term effects
Chronic Pain and Discomfort
Untreated LCS often results in persistent lower back pain, hip pain, and knee pain. The muscular imbalances and postural changes associated with LCS can cause ongoing discomfort in these areas.
Postural Deformities
Over time, LCS can lead to more pronounced postural abnormalities, including:
- Excessive anterior pelvic tilt
- Increased lumbar lordosis (swayback)
- Protruding abdomen and buttocks [WebMd]
These postural changes can become more difficult to correct the longer they persist.
Reduced Mobility and Flexibility
The muscle imbalances in LCS can progressively limit range of motion in the hips, lower back, and knees. This decreased flexibility can impact daily activities and overall quality of life. Altius Healthcare have decades of experience helping patients from every walk of life improve their mobility, take a look at our physiotherapy services here.
Increased Risk of Injury
Untreated LCS can lead to:
- Joint dysfunction, particularly in the lumbar spine, sacroiliac joint, and hip joint
- Ligamentous strain
- Increased pressure on spinal segments, especially L4-L5 and L5-S1
These factors combine to increase the risk of injury during physical activities.
Compensatory Movement Patterns
To cope with the muscular imbalances, the body may develop compensatory movement patterns. These can lead to:
Progression of Muscle Imbalances
Without intervention, the characteristic muscle imbalances of LCS tend to worsen over time:
- Hip flexors and lower back muscles become increasingly tight and overactive
- Abdominal and gluteal muscles become progressively weaker and underactive
This cycle can further exacerbate symptoms and postural issues.By addressing LCS through targeted exercises, stretches, and lifestyle modifications, many of these long-term effects can be mitigated or prevented entirely. Early intervention and consistent management are key to maintaining proper muscle balance and postural alignment.
If you’re suffering long term effects of lower crossed syndrome or any other physiological issue then get in touch with us here.