Lower-Crossed Syndrome. The Link Between Your Sedentary Lifestyle, Poor Posture and Lower Back Pain…

In today's fast-paced, digitalised world, the epidemic of poor posture is a huge threat to our overall health and well-being.

As we find ourselves glued to our screens, for work or leisure, this sedentary lifestyle is doing more harm than good. This shift towards prolonged sitting has led to an alarming rise in posture-related issues. It's a scenario that I see all too often in my clinic room.

But what does this more sedentary lifestyle mean for our bodies, particularly our lower backs?

Lower back pain has emerged as a significant consequence of our modern lifestyle, affecting an estimated 80% of the population at some point in their lives. Let me say that again. 80% of people at least once in their life will have an episode of lower back pain. This isn't just temporary discomfort either. Lower back pain can severely impact one's quality of life and work productivity.

At the core of this lower back pain issue is how poor posture disrupts the body's natural movement.

Our bodies are designed as finely tuned machines, with each part designed to support and balance the others. When we slouch for long periods, this dramatically changes our normal alignment. As a result, certain muscles tighten, while others weaken and it creates a cascade of imbalances in our body.

Today we’re going to unpack a specific pattern of muscle imbalance caused by sedentary behaviour: lower crossed syndrome (LCS). LCS is not just a symptom, but a systematic issue. It is characterised by the weakening and tightening of specific muscle groups, leading to significant discomfort and pain in the lower back.

By understanding the biomechanical implications of our daily habits, we can begin to take control of our movement and our health.

Unveiling Lower-Crossed Syndrome: A Modern Musculoskeletal Challenge

Lower-crossed syndrome (LCS) is a modern musculoskeletal challenge faced by people living sedentary lifestyles.

LCS is defined by a pattern of muscle imbalances around the pelvis and lower back region. It is characterised by tightness and overactivity of the pelvis anterior rotators (muscles that tip the pelvis forward), and weakness in the opposing posterior rotators (muscles that tip the pelvis back).

Image 1: Muscle tightness and weakness associated with lower crossed syndrome.

If you look at Image 1 you will see tightness in the lower back muscles and the hip flexors at the front, contrasted by weakness in the abdominal muscles and the glutes. However, these changes are not isolated to the pelvis and lower back region. These changes exacerbate poor posture habits high up in the spine such as slouching and forward head posture.

Recognising and addressing LCS early is essential to prevent the progression of symptoms and more severe back issues.

Connecting Lower Crossed Syndrome with Lower Back Pain

The biomechanical changes stemming from LCS play a significant role in the development and exacerbation of pain.

The posture changes associated with LCS, anterior pelvic tilt and increased lumbar lordosis (back arching), result in abnormal stress placed on the lumbar spine. Understanding how LCS plays a role in lower back pain is crucial for addressing the root causes of discomfort and implementing effective management strategies.

In normal movement, when the lumbar spine moves into extension, the facet joint spaces close, leading to compressive forces on the joints. In an optimal functioning lower back, there is some lumbar lordosis, as it helps assist in the stability of the lumbar spine. We have a problem though. With increased anterior pelvic tilt and back arching, there is excessive strain and compression of the lumbar facet joints. And when the lower back is in lordosis/extension for a long period, the increased pressure leads to irritation of the joints, and ultimately pain.

On top of that, the muscle imbalances seen in LCS can also cause pain. Due to the weakness in the abdominals and the hip extensors, the erector spinae muscles become overactive. This overactivity is even more prominent during activities that require hip extension motion, like lifting, running or even walking up hills. Long periods of overactivity of the erector spinae muscles will lead to chronic tightness and pain.

By understanding these underlying biomechanical changes and working towards rebalancing the muscle groups involved, you can significantly improve your posture, reduce the risk of lower back pain, and enhance your overall quality of life.

But how do you go about reversing the muscle imbalances of lower crossed syndrome?

Stay tuned, because, in our next blog post, we discuss what you can do to improve your posture and reduce lower back pain.

From targeted strengthening and stretching exercises to lifestyle modifications aimed at reducing the impact of prolonged sitting, you won’t want to miss out!