Occasionally, we all experience a sensation of tightness in various parts of our bodies. Some days, it's the upper body that feels stiff, forcing us to stretch constantly. Some days, it's the lower half that makes it difficult even to bend and tie our shoelaces. What if these were not just random aches and were upper-crossed syndrome or lower-crossed syndrome?
Upper crossed syndrome (UCS) is a postural imbalance that affects the upper half of the body. This includes the upper back, shoulders and neck. UCS alters the muscle activation and movement patterns of the back muscles, shoulders, neck and head. The chest and neck muscles become tight, and the muscles in the neck and neck flexors become stretched, strained and weakened over time.
The tightness and weakness are in a crossed pattern, meaning that when one muscle is tight, it weakens the muscle on the opposite side. This will happen on both sides of the upper back, causing the entire upper half of the body to become stiff and causing a postural dysfunction.
UCS can cause changes in the upper body, which in turn can affect the body’s stability. In order to maintain stability while performing various activities, the body will start exerting pressure on other joints and body parts. Over time, the body will get used to moving in this unstable manner, leading to deformations and postural issues such as:
● Forward head posture
● Increased cervical lordosis
● Thoracic kyphosis
● Elevated and protracted shoulders
● Winging and rotation or abduction of the scapulae.
When different parts of the body start compensating and taking up more load to help the body move as intended, it can lead to hyperactivity in those areas and eventually decrease flexibility. These minor changes will lead to a chain of reactions within the musculoskeletal system.
A lack of sufficient movement in the upper body causes the upper crossed syndrome. It can be corrected in the following ways:
● Strengthening exercises that focus on the deep neck flexors, shoulders, and muscles between the shoulders and middle back can help improve the range of motion and improve posture.
● Stretching the pec muscles and retracting the scapula can improve flexibility and mobility in the shoulders and upper back.
● Making ergonomic adjustments to your seating (at home and office), consciously practising good posture, and taking regular breaks from hunching over your desk can help relieve these muscles and prevent postural dysfunction.
● A chiropractor can help realign the spine and joints to relieve tension in the muscles. You may need one if your posture is unbalanced and is causing significant pain or movement restriction.
● A physical therapist can guide you to exercise the correct set of muscles in the proper manner to improve mobility and avoid injuries.
Lower Crossed Syndrome (LCS), also known as pelvic crossed syndrome, is an imbalance in the lower half of the body. This type of muscle strength imbalance can happen due to constant shortening or lengthening of the muscles.
The LCS has a specific pattern of muscle tightness and weakness between the front and back sides of the body. In this syndrome, the overactivity of the concerned muscles tightens the hip flexors and lumbar extensors. Additionally, there is a weakness in the deep abdominal muscles on the front side and the gluteal muscles on the back side of the body. Tight hamstrings are also very common in LCS.
As a result of LCS, the pelvis will have an anterior tilt, the hips will have increased flexion, and the lumbar spine will have compensatory hyperlordosis. Due to the weakness in the abdominal and gluteal muscles, the body has to substitute for the lack of mobility by activating the superficial muscles.
The lower crossed syndrome can cause postural changes like:
● Anterior Pelvic Tilt – The pelvis (the area around your hips) will tilt forward and cause your lower back to arch.
● Increase in Lumbar Lordosis – It is natural for the lower back to arch, but in this case, the arch will be more pronounced.
● Abdomen Protrusion – Weak abdominal muscles and an arching lower back can cause the abdominal area to protrude further, causing the stomach to look big or prominent.
The lower crossed syndrome does not need to be a permanent deformation. A combination of stretches, strengthening exercises and posture correction can help correct LCS. They can help rectify the imbalance in the muscles and restore correct movement.
● Slow and gentle stretching of the hip flexors on both sides can reduce tightness and improve mobility.
● Lying flat on the back and gently stretching the lower back can help release the stiffness and improve spine movement.
● Strengthening the abdominal muscles through slow, controlled movements can help strengthen the core and improve stability.
● Glute strengthening exercises can help improve your stability and hip extension.
● Sitting upright with sufficient back support can prevent slouching and forward-leaning.
● Engaging the core and glute muscles when standing or moving can help improve posture and take the pressure off the lower back and abdominal muscles.
The most common cause for an upper or lower crossed syndrome is lifestyle and habits. Conscious correction of posture and other activities that are contributing to UCS or LCS can help improve posture mobility and alleviate tension. When you notice an imbalance in your posture or mobility, it is advisable to consult a doctor to rule out an upper or lower crossed syndrome.
