According to an article published by the National Academy of Sports Medicine (NASM) in the American Fitness Magazine, lower cross syndrome is one of the most common patterns of muscular compensation.  This pattern is categorized by muscle imbalances constituting weakness in some muscles and tightness in others.  The muscles that are weakened include the abdominals and gluteus muscles, while the muscles that are shortened include the hip flexors, lumbar erector spinae (lower back), and hamstrings.  This particular pattern of muscle tightness and weakness is crossing positionally and is therefore ascribed the name, “cross”. With the crossed tightness and weakness, this muscular pattern creates an anterior pelvic tilt.  Due to this forward tilt of the pelvis, patients with lower cross syndrome will present with a protruding stomach and an arching of the lower back.  

The blog post by the NASM is linked here: Lower Crossed Sydrome: Starting From the Center 

Lower cross syndrome is incredibly common in this day and age as more people live sedentary lives.  Limiting range of activity, sitting for long periods of time, and holding static position in general are all contributing factors to this muscle imbalance.  Having a sedentary lifestyle impacts bodily composition as it decreases muscle function.  While sitting for long periods of time, the hip flexors are contracted.  The oppositional muscle to the hip flexors are the gluteal muscles, which means that when the hip flexors are contracted the gluteal muscles are turned off in a process called reciprocal inhibition.  The gluteal muscles not firing properly cause instability subsequently loss of core strength. 

A common misconception is that people who are relatively active cannot be impacted by this imbalance.  This isn’t necessarily true as a lot of active people still sit while during the work day.  Additionally, athletes who perform a particular movement overtime with incorrect form can also inhibit the function of some muscles and overwork other muscles, which can lead to lower cross syndrome.

Treatments for this include strengthening the gluteus and abdominal muscles while stretching the hip flexors and lumbar erector spinae.  A good exercise for this imbalance and to strengthen the core would be a plank, making sure not to round the back because that could exacerbate the lower cross syndrome. Conversely, you can do a hip flexor stretch like the butterfly stretch or runners lunge to target the hip flexors.   

Without proper treatment, the lower cross syndrome can persist which could inevitably result in injury.  This is because the imbalances will increasingly exacerbate misalignment in the joints and impact the function of the joints.  This will decrease the range of motion of the joints and lead to pain and trauma to the affected areas.  With that said, one who suffers with lower cross syndrome should seek help from a medical professional.  Here at San Jacinto Chiropractic, lower cross syndrome is one of the most common issues we see and our patients  benefit from both the adjustment and exercise aspects of treatment.   

For more interesting blog posts and discussions, check out our website at www.sanjacchiro.com or you can come to our office and ask our chiropractor in person!