​Lower Crossed Syndrome

A common condition that we see in the office is the lower crossed syndrome, which is often the result of prolonged sitting leading to muscular imbalance. These days, especially as we see the shift to more working from home jobs, many career options involve a lot of sedentary time in front of a computer. Unfortunately, this increased inactivity can cause the weak muscles to continue to get weaker and the tight muscles to shorten and tighten up even further.

Lower crossed syndrome occurs as the result of specific muscular strength imbalances in the lower back and hip area involving the tight, overactive lower back and hip flexor muscles and the weak, inhibited abdominal and gluteal muscles. The imbalance between these muscle groups leads to a forward (anterior) pelvic tilt, increased hip flexion and an increased curve of the lumbar spine. Oftentimes we find that the hamstrings are also tight in patients with lower crossed syndrome as the hamstrings attempt to compensate for anterior pelvic tilt and weak gluteal muscles. These muscle imbalances are what eventually lead to pain in the lower back and hips.

So, what should you do if this sounds like you? It’s a good idea to stay as active as possible, keeping the tight areas stretched, and strengthening the weak areas. Check out our video on the kneeling warrior hip flexor stretch. Our team at Arvada Sport and Spine Group can help by providing manual therapy and manipulations or adjustments to the restricted, tight areas and can help teach you exercises with the right form to strengthen the weak areas. Come see our team and let us help get you moving well again.