Lower Cross Syndrome

Lower Cross Syndrome

Lower cross syndrome is a series of postural and muscular imbalances which lead to pain and inflammation in the low back, pelvic and hip regions. Weakness of the abdominal, hamstrings, and gluteal muscles in conjunction with tightness of the thoracolumbar extensors and hip flexor muscles frequently cause dysfunction of the lumbar, pelvic, and hip joints. The postural changes seen in lower cross syndrome include forward anterior pelvic tilt, increased lumbar lordosis, external rotation or the hip and knee hyperextensions. It is also common to see an increase in thoracic kyphosis.  The postural and muscular imbalances seen in this syndrome may have a direct effect on the joint surfaces causing joint degeneration. Most common areas of dysfunction include L4-S1 and the SI joints.

How can chiropractic care help?

Lower cross syndrome is often a cause or a result of structural imbalances in the low back, pelvis, and hips which causes contracture or weakness of the surrounding muscles. The goal of chiropractic care is to restore motion back in the joint and relieve stress on that area with focus on relaxation of the hypertonic (tight) muscles and re-strengthening of hypotonic (weak) surrounding muscles. In this scenario, postural education and awareness will be key part of the healing process.

Stretches for Lower Cross Syndrome

-Child's pose

-Cat-Cow

-Belly Breathing

-Bird Dog

-Forward Bending

-Rest & Relax

-Knee to Chest

-Pelvic Tilts

-Lower Abdominal Strengthening

-Glut Bridges

-Planks

-Hamstring stretch

-Psoas Stretch

-Clam shells

-Leg lift

-Scissor kicks

Supplementation 

-Vitamin D

-B Vitamins such as B6 & B12

-Turmeric

-N-acetyl cysteine

-Magnesium

Dietary 

-Avoid high histamine foods (alcohol, canned foods, cheese, chocolate, nuts, beans)

-Avoid caffeine, excessive salt & sugar. Increase intake of healthy oils/ cold-water fish & avocado

-Avoid foods that contain aspartame and monosodium glutamate (MSG)// Diet coke & fried foods

-Identify and avoid allergenic foods Increase intake of whole, raw, organic produce

-Drink at least 70 oz of water daily

Lifestyle 

-Epsom Salt baths = Magnesium

-CBD Cream

-Deep Blue Essential Oil

-Light exercise

-Sleep at least 6 hours at a time and allow the body time to heal & reset

-↓stress= ↓inflammation= ↓pain

-Heat to the area

-Massage Therapy/Acupuncture

-Avoid sitting for long periods of times

-Posture brace

-Ergonomic Evaluation