Can Lower Crossed Syndrome Be The Cause Of Your Pain?

Lower crossed syndrome is a common occurrence characterized by imbalances of muscles of the lower spine and thighs.  This condition is becoming more common due to modern lifestyle habits.  If someone is experiencing low back or hip pain and spends long hours sitting at work, lower crossed syndrome should be considered.  Fortunately, specific strengthening and stretching exercises can provide relief in most cases.

Lower crossed syndrome gets its name due to muscles being tight and weak across from each other in the lower body.  The common presentation includes weak abdominal muscles and a weak gluteus maximus.  The tightened muscles include the paraspinal muscles and the hip flexors.  Upon visual inspection sufferers will have a noticeable hyperlordosis in the lumbar spine and anterior tilt of the pelvis.  A common symptom is difficulty sitting up from a supine position due to weak abdominal muscles.  The specific muscles involved can lead to back pain, hip pain, or both.

This condition may be caused due to the individual using their paraspinal muscles to stabilize their spine rather than the deep abdominal muscles.  This results in noticeable hyperlordosis that stretches the hip flexors that attach to the lumbar disc and the anterior aspect of the hip.  The resulting anterior tilt of the pelvis leads to decreased use of the gluteus maximus with hip extension.  These compensations can be common with prolonged sitting or overuse in an exercise program.

An easy way to determine if your pain is due to lower crossed syndrome is to check for tight hip flexors.

While lying on your back bring one knee towards your chest while keeping the other straight.  If there is difficulty keeping the straight leg flat, this is often due to tight hip flexors.  The hip flexor or iliopsoas muscle can be addressed easily to provide relief.  When in position with one knee raised toward the chest have someone press down on the straight leg to stretch the tight hip flexor.

Also this muscle can be stretched from the kneeling position with one foot flat on the ground in front of the body and the effected muscle stretched into extension.  Lean forward with the hips to stretch the hip flexor.

The abdominal muscles become weak due to lack of use.  Abdominal exercises can train the body to use deep abdominal muscles to stabilize the spine rather than the paraspinal muscles.  McGill’s big 3 is a specific abdominal routine for core stabilization that does not aggravate back pain.

These include planks/side planks, bird dog, and curl up.