Upper Cross Syndrome is an X-shaped pattern of tight and weak muscles around the shoulder girdle. It creates an imbalance that alters the posture and can cause a number of aches and pains. On its own it doesn’t mean much, but in the context of how it developed, it can be the missing link in your holistic diagnosis.
Symptoms of Upper Cross Syndrome
Because of the postural changes, upper cross syndrome can be quite easy to spot. It leads to rounded shoulders, a forward head posture, and more hunched upper back. The muscular imbalance can be separated into two parts:
- Tight muscles
- chest
- upper back
- back of neck
- Weak muscles
- front of the neck
- between the shoulder blades
Over time, the imbalance puts additional demand on the neck, shoulders, and upper back. You may find yourself suffering with:
- stiffness and aching between the shoulder blades
- neck pain or tension headaches
- jaw discomfort or clicking
- nerve-related symptoms such as tingling or heaviness into the arms
It’s common in desk-based workers, drivers, and anyone who spends long periods hunched forwards. The more time you spend in that position without breaking for movement, the more likely these patterns are to form.
How It Affects the Rest of the Body
The forward-head and rounded-shoulder posture can reduce the space for the diaphragm to move freely, meaning shoulder muscles are recruited for breathing. Over time, the diaphragm itself can become tight, interfering with digestion and potentially playing a role in the development of reflux. Prolonged tension in the upper back and shoulders can also be responsible for the development of some headaches.
Similarly, tension in the upper back can ask more of the mid and lower back, in turn leading to the sibling of upper cross syndrome: lower cross syndrome.
Managing Upper Cross Syndrome
Breaking the cycle means addressing both the muscular imbalance and the lifestyle factors contributing to it. Your osteopath may use massage, stretching, and mobilising techniques to improve movement through the chest, neck, and upper back. Sometimes it might be helpful to “click” a joint, although this is not suitable for everyone. You can read more about manipulations here.
Getting back to the root of the problem, ergonomic and lifestyle advice can be one of the most important changes to make with regards to moving past upper cross syndrome. We can offer guidance on how best to sit at your desk or car, including positioning screens, what makes a good chair, and tips for sitting more symmetrically in your car seat.
Corrective posture braces are sometimes considered, but these often don’t solve the underlying problem and may actually make you weaker when not wearing them. Instead, learning how to hold yourself more comfortably and building strength in key areas is a better long-term solution. We can help with the prescription of exercises to both stretch the tight muscles and strengthen the weak ones. You don’t need a gym membership to carry these exercises out: therabands or light weights, even tins of beans or bottles of water can be a good place to start!
Book an appointment for your Upper Cross Syndrome in the Bristol area here
