What is lower crossed syndrome?

Lower crossed syndrome (LCS) is a common musculoskeletal condition characterized by a pattern of muscle imbalances in the hips, pelvis, and lower back. It is often associated with lower back pain, hip pain, and poor posture.

LCS is characterized by a combination of overactive and underactive muscle groups. The overactive muscles include the iliopsoas (a muscle in the front of the hip), rectus femoris (a muscle in the front of the thigh), and lumbar erector spinae (a muscle in the lower back). These muscles tend to be tight and overworked, leading to a swayback posture and exaggerated curvature of the lower back.

The underactive muscles in LCS include the gluteus maximus (a muscle in the buttocks) and abdominal muscles. These muscles tend to be weak and underused, leading to a lack of stability in the pelvis and lower back.

LCS is often caused by a combination of factors, including poor posture, excessive sitting, and poor ergonomic habits. It is commonly seen in individuals who spend a lot of time at a desk or working on a computer, as these activities tend to involve prolonged periods of sitting in a slumped position.

Corrective exercise is an effective way to address LCS and improve posture. Exercises that focus on strengthening the underactive muscles and stretching the overactive muscles can help to correct muscle imbalances and improve overall posture. These exercises may include exercises such as glute bridges, bird dogs, and plank variations.

In addition to exercise, other strategies that may be helpful in managing LCS include using ergonomic equipment, taking frequent breaks to stretch and move, and engaging in activities that promote good posture such as yoga or Pilates.

It is important to consult with a qualified healthcare professional, such as a physical therapist or corrective exercise specialist, before starting any new exercise program. They can help to identify muscle imbalances and design a personalized program to address your specific needs and goals. With proper treatment and care, it is possible to manage LCS and improve overall posture and function.