Do You Have a Swayback? Understanding Lower Crossed Syndrome

 

Have you ever noticed your posture leaning a bit forward, with an arched lower back and a protruding belly? You might not be alone. This common postural dysfunction is called Lower Crossed Syndrome (LCS).

What is Lower Crossed Syndrome?

LCS is a muscle imbalance that affects the way you stand, sit, and move. It’s caused by tightness in the hip flexors (muscles at the front of the hip) and lower back extensors (muscles in the lower back), combined with weakness in the core (abdominal and lower back muscles) and glutes (muscles in the buttocks). This imbalance creates a chain reaction, pulling your pelvis out of alignment and leading to the characteristic “swayback” posture.

Signs and Symptoms of LCS:

• Anteropelvic tilt (arched lower back)
• Tight hip flexors
• Weak glutes and core
• Rounded shoulders
• Pain in the lower back, hips, or knees
• Poor balance

How Does LCS Affect You?

LCS can not only affect your posture but also lead to pain and discomfort in various areas of the body. It can also limit your mobility and flexibility, making everyday activities more challenging.

Addressing Lower Crossed Syndrome:

The good news is that LCS is treatable! A combination of stretching, strengthening, and postural awareness exercises can help restore muscle balance and improve your posture. Here are some general tips:

• Stretching: Focus on stretching your tight hip flexors and lower back extensors.
• Strengthening: Work on strengthening your core and glutes. Exercises like planks, bridges, and glute squeezes can be helpful.
• Postural Awareness: Pay attention to your posture throughout the day. Practice standing tall with your shoulders back and down, your core engaged, and your pelvis in a neutral position.

Seeking Professional Help:

If you suspect you have LCS, consulting with a registered physiotherapist is the best course of action. A physiotherapist can assess your individual needs, create a personalized treatment plan, and provide guidance on proper exercise techniques.

Divinecare Physiotherapy in Langley Can Help!

At Divinecare Physiotherapy in Langley, our experienced physiotherapists are dedicated to helping you achieve optimal posture and pain-free movement. We offer a comprehensive approach to treating LCS, including manual therapy, personalized exercise programs, and education on postural awareness.

Contact Divinecare Physiotherapy today to schedule an appointment and start your journey towards a healthier and more comfortable you!