Lower Cross Syndrome (LCS) is a common muscular imbalance that causes low back and hip pain. Often seen in individuals with a sedentary lifestyle, LCS involves muscles in the low back and hip flexors that become tight over time while the abdominal muscles and glutes become weak. This pattern leads to an anterior pelvic shift and unstable back, which increases the risk for injury and problems with the pelvis, hip joints and/or lower back. Some visible signs of LCS are an arched back, flexed hips, lack of muscle in the buttock and a bulging abdomen. The symptoms associated with LCS are tightened muscles, hip and low back pain, aching or burning in the shoulders, pins and needles in the hands or arms, headaches, and a weakened immune system.  If you think you suffer from lower cross syndrome in Apex, continue reading to see how chiropractor Tri Myers of Omega Chiropractic Center - Sports Performance & Nutrition.

Treating Lower Cross Syndrome in Apex NC

When treating LCS, we want to focus on the root cause of the problem, not just the symptoms. Since our muscles work as a unit and not individually, one muscle becoming inhibited causes a chain reaction and other muscles are forced to overcompensate. To effectively treat LCS, you must focus on loosening the hip flexor muscles like the iliopsoas and erector spinae muscles and then begin to strengthen the glutes and abdominals. Loosening the tight hip flexors will alleviate any pain and discomfort associated with LCS, which in turn puts the body in a healthy state in order to strengthen the weakened part of the cross without the risk of injury.  

In order to strengthen the glutes and abdominals effectively, you must focus on the deep stabilization muscles. A great exercise to perform to isolate these muscles is the glute bridge. This exercise targets your glutes and other muscles that are meant to hold your body upright, which strengthens the muscles associated with good posture. The glute bridge also helps in activating and strengthening your core stabilizer muscles, which are designed to help support the spine. We like to utilize this exercise because it is great for people who are unable to perform more complex exercises, such as the squat.

Once you have loosened the tight hip flexors and strengthened the glutes and abdominals, you will notice how your posture has become more neutral, certain exercises are performed more easily and your pain has decreased. To maintain this state, it’s important to take microbreaks from prolonged periods of sitting and to continue working the core and glute muscles. 

Call our team at Omega Chiropractic Center - Sports Performance & Nutrition in Apex at (919) 267-9771 today to schedule an appointment.