lower cross syndrome what is it?

Lower Cross Syndrome develops as a result of lifestyle habits, and injuries. Too much sitting, not enough physical activities, and repetitive movements can create muscle imbalances, tension, and weakness in key areas of the body. These imbalances affect the pelvis, lower back, and hip muscles, leading to dysfunction.

The problem with having lower crossed syndrome it is Lower Cross Syndrome is closely linked to pelvic floor dysfunction. The muscle imbalances in Lower Cross Syndrome contribute to tension and weakness in the muscles inside the pelvis, including the pelvic floor muscles. 

Both the muscles internally and externally that surround the pelvis help to support it and stabilise it. Muscular imbalances can then bring about poor core stability, poor bladder control and pelvic floor pain, decreased sexual function.

Weak muscles, such as the glutes and abdominals, need to be strengthened, while overactive muscles like the hip flexors and lower back need to be stretched

Kegals aren’t the only answer here as you may have a isotonic pelvic floor (taut and weak) and then make the issue feel worse, Focusing on engaging the core through your breath is hugely beneficial.

• Diaphragmatic (Belly) Breathing: Focus on breathing into the lower abdomen, and into the back of the chest allowing it to expand during inspiration breathing slow, gentle breaths. 
• Active Exhalation:Practicing a long exhalation phase to reinforce the proper activation of the core and the deep internal core stability muscles. (transverse)

Take home

Avoid slouching and doing lots of sitting,

Avoid too much phone usage

Avoid taking shallow fast breaths, aim to take deep slow breaths

Do strength work and postural correctional exercises (pilates) to help correct imbalances

Be consistent to help build mind to muscle connections to weaker tighter muscles

Lower cross syndrome increases pressure at L4-L5 and L5-S1 and typically this is where any bulging, and or damage to intervertabral discs and or vertebrae can be found. This is also known to cause issues with the SI joint and pain to the knee, hips and lower back.

There is two types of lower croseed syndrome

Type A posture occurs due to the pelvis tilting backward.

It causes the bum to lift and protrude outward while the pelvic region tucks under the body. The lower back also arches inward.

Type B posture occurs due to an arch in the upper back near the shoulders. 

The arch forms a bulge in the upper back and forces the neck to tilt forward and appear outstretched.