Lower Cross Syndrome is another muscular imbalance, this time around the pelvis and lower back. Just like upper cross syndrome affects the shoulders and neck, lower cross syndrome creates a cross-shaped pattern of tight and weak muscles around the pelvic girdle. This alters posture and movement and can lead to knock-on aches and pains.
Symptoms of Lower Cross Syndrome
The visual signature of this condition is an anterior pelvic tilt. This is where the top of the pelvis pushes forwards, deepening the curve of the lower back. This happens because tension in the lower back and front of the hips pull the pelvis into this position. It’s further encouraged by lack of resistance from the weak muscle groups: the glutes and abdominal muscles.
Over time, this imbalance can lead to:
- lower back pain or stiffness
- which in turn can lead to compensation in the upper back, feeding into the upper cross syndrome picture
- associated headaches or shoulder girdle issues
- tension in the hips, potentially leading to things like snapping hip syndrome
- quickly fatiguing legs or glutes
- disguising early symptoms of hip osteoarthritis
Post-Partum Lower Cross Syndrome
This muscular pattern is similar to the one often adopted during pregnancy. As the bump pulls forward, the pelvis tilts forward and the lower back tenses to keep the centre of gravity from moving too far forward. The abdominal muscles become less effective as they separate to make room for the bump, and rehabilitating them can take a concerted effort postpartum that many new mums are unaware of. So moving from pregnancy into a lower cross picture is not unusual, but would be worth addressing if you notice it in yourself.
Osteopathic Management
As with any condition, the first thing your osteopath wants to work out is why this is happening in the first place. Often we need to look at the daily routine: does your work involve a lot of sitting that might hold the hips in a flexed position? Often a sedentary job can only be altered so much, but if you’re desk based, maybe a sit/stand desk would be helpful. If you do a lot of driving, we might look more at stretches you can do during rest breaks rather than the ergonomics of your seat.
With this in mind, we can develop a tailored management plan for you. Overall, we want to improve the balance of tension and weakness among those affected muscles. It’s helpful too to improve postural awareness to help you avoid falling into the same patterns again. Your treatment plan might include:
- massage, stretching, and exercises for the hip flexors and spinal muscles
- mobilisation techniques for the lower back and pelvis (which may involve some clicking if appropriate)
- supported strengthening exercises for the abdominal muscles and glutes, which will be altered as you improve
- ergonomics at your desk, in the car, or during exercise as appropriate
If this post resonates with you, you can make an appointment to assess and treat any issues below.
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