Lower Crossed Syndrome
By: Boris Bojanovic

Lower Crossed Syndrome
By Boris Bojanovic
Our modern seated lifestyle results in lots of postural problems when we stand up and move around. Just like the upper crossed syndrome in the upper body, sitting for long periods of time, especially if slouching causes a host of lower body postural problems called lower crossed syndrome.

Lower Crossed Syndrome
Sitting down for long periods of time leaves the muscles at the front of the hip (the hip flexors) in a shortened position. And when we slouch our lower back muscles are working overtime to keep us upright so they tighten up. When we then stand up the short hip flexors and tight lower back muscles pull on the pelvis and rotate the pelvis forwards. This lengthens and weakens the abdominal muscles and the muscles in the backside (the glutes).
Along with increasing the natural curve of the lower back which increases the risk of lower back injury, sitting weakens the abdominal, or core, muscles. The function of the core muscles is to stabilise the lower back to prevent excessive movement and therefore lower back injury. So, if they’re lengthened and weak they can’t perform their function and the risk of injury increases.
Another effect of a forwards tilted pelvis is that it puts the hamstrings under tension. As a result people try to relieve their hamstrings tension by stretching them. In doing so they lengthen the hamstrings which allows the pelvis to tilt forwards even more making the whole problem worse. So, if your hamstrings feel tight make sure that they are tight, and not just under tension because of your forwards tilted pelvis, before you stretch them.
If you have a job that has you seated 9-5 five days per week you are at risk of developing lower back pain via the lower crossed syndrome. If you want to prevent it or if you’re already experiencing lower back pain, your training program should bring your pelvis into neutral alignment by:
1. Loosening the hip flexors and strengthening the abdominal muscles and glutes.
2. Teaching you to maintain a neutral spine while moving your arms and legs freely.
3. If you work seated 9-5 five days per week and train for 1 hour three times per week you are trying to counteract 40 hours of bad posture “training” with 3 hours and your odds of succeeding aren’t very good. One good way to increase your odds is to set an alarm to go off every 15 minutes to remind you to stand up and go for a walk, stretch your hip flexors and resume work by sitting tall on your chair.
References
http://zachdechant.files.wordpress.com/2010/02/image24.png
About the author
Boris Bojanovic is an exercise scientist & personal trainer with a Bachelor of Exercise Physiology, working at Coastal Bodies in Bondi Junction. He specialises in corrective exercise strategies for improving old injuries, chronic overuse injuries and negative consequences of the modern seated lifestyle. His other passion is the sport of powerlifting, in which he is a competitor and coach. He can be contacted on boris.bojanovic@gmail.com.




Added: 24-01-2011