Upper Cross Syndrome
Upper crossed syndrome occurs when the muscles in the neck, shoulders, and chest become deformed, usually as a result of poor posture.
The muscles most commonly affected are the upper trapezius and the levator scapulae, which are the back muscles of the shoulders and neck. First of all, they are deeply stressed and overactive. Then the muscles in the front of the chest, called the major and minor pectorals, get tighter and shorter.
When these muscles are overactive, the counter muscles around them are underused and sluggish. Overactive muscles and underactive muscles can then overlap, allowing an X-shape to form.
Causes
Different movements may cause upper-crossed syndrome, but most cases evolve through poor posture, primarily sitting or standing for prolonged periods with the head forward.
Activities which promote this posture include:
- Use of PC and Laptop
- Driving
- Watching TV
- Using cell phone, email, website, or game browsing
- Reading
- Motorcycling
In some cases accident or congenital disorder can also lead to the condition's development or formation
Symptoms
Individuals with upper-crossed syndrome look stooped, the shoulders rounded and the neck bent forward. The deformed muscles put stress on the joints, bones, muscles and tendons that surround them. This leads most people to develop symptoms such as:
- Pain in the neck
- Weakness at the neck front
- Strain in the back of the neck
- Tightness and pain in the chest
- Jaw Ache
- Neck tightness and chest pain
- Fatigue
- Upper back and shoulder pain
- Lower back pain
- Trouble driving for long periods
- Numbness and Tingling in the upper arms
Prevention
The best way to prevent and treat upper crossed syndrome is to avoid activities that require stretching the head forward for extended periods of time.
Other tips for preventing upper crossed syndrome include:
- Limits the time spent watching TV, reading, using computers and laptops, or driving.
- Taking breaks every 15-20 minutes while sitting or engaging in problem activities.
- Get enough cardiovascular workout, preferably 30 minutes a day from low-impact activities like walking or swimming
- Doing stretches that target core muscles of the back neck, shoulders, and chest.
- Doing strengthening exercises to target weakened muscles in the upper front neck and lower shoulders.
- Use a lumbar rollover in chairs.
Lower Cross Syndrome
Lower Cross Syndrome is an imbalance of tight and weak structures around the pelvis, hips, and lower back. This imbalance can cause pain and dysfunction and an over-arching of the lower back. Lower crossed syndrome (also referred to as distal or pelvic cross syndrome) is a combination of weak glutes, weak abdominals, tight hip flexors, and a tight lower back.
Causes
- Prolonged sitting, particularly with bad posture
- Physical inactivity
- Regular performance of sports and activities that involve an uneven stimulation of the muscles that are involved in LCS
- Poor exercise technique (e.g., lumbar hyperextension in the deadlift, press, and squat).
- Imbalanced strength training (e.g., a lot more lower back and/or hip flexor training than glute and/or abdominal training)
- Genetic predispositions
Symptoms
The most obvious symptoms associated with Lower Cross Syndrome are visually observable in the person’s posture as well as pain caused by a variety of factors.
- Increased Low Back Arch
- Poor Posture
- Reduced Hip Movement
Treatment
Lower Crossed Syndrome is very common, but luckily it is very treatable as well. The most common treatments for Lower Crossed Syndrome are listed here:
Heat & Cold: Following the pattern of tight and weak muscles, heat will be placed on the tight muscles to relax and loosen them, and cold will be placed on the weak muscles to stimulate 4 them. Heat goes on the quads, hip flexors and low back. Cold goes on the glutes, hamstrings and abdomen if tolerable.
Stretching: Stretching is highly beneficial because it loosens tight muscles. This is important because LCS is caused by tight muscles, and stretching can relieve the tension in muscles and help to reverse LCS. Make sure to only stretch the tight muscles. Do not stretch the weak muscles. Stretch the quads, hip flexors and low back. Do not stretch the hamstrings or abdomen.
Strengthen Weak Muscles: If you are able to strengthen the weak muscles associated with LCS, this will correct the imbalance of muscle strength/tension and reverse this increased arch in the lower back. Strengthening the weak muscles achieves the best results when used with stretching of the tight muscles as well.
Massage: Everyone’s favorite solution to bad posture and pain. Massage is extremely effective for loosening the tight muscles that cause the bad posture of your lower back, and can even be used to stimulate the weak muscles. Plus, relaxation and getting rid of stress helps the entire body overall with relieving muscular tension.