The lower crossed syndrome is a muscular imbalance in the lower body area (lumbar spine-pelvis-hip), which can lead to postural changes, and, over time, to back pain. Lower crosses syndrome is often caused by an overly sedentary lifestyle and/or poor posture.

Muscle imbalance consists in contracting (shortening) some muscle groups while other groups are weakened (poorly toned). More specifically, the tight muscles are generally the hip flexors and the lumbar paravertebral muscles and the weakened muscles are the abdominal and buttock muscles.

Prolonged sitting can lead to contracture of the flexor muscles of the hip, which also leads to contracture of the lower back muscles. The flexor muscles of the hip, if they are too contracted (shortened), eventually lead to the weakening of the abdominal and buttock muscles.

This imbalance leads to an inclination of the pelvis backwards, an increased flexion of the hips and a compensatory hyperlordosis in the lumbar spine.

Unfortunately, the effects of this muscular imbalance has greater implications than in the lumbo-pelvic-hip region, more precisely the back muscles and the muscles located on the posterior part of the thigh have to work harder, which can lead to their damage.

People with lower crossed syndrome often suffer from back pain or pain in the pelvic joints or hip pain. In addition to pain, other symptoms also appear, such as:

➢ Reduced mobility or stiffness in the lumbar region, hip, posterior thigh

➢ Pain in the hip flexors, lumbar spine

➢ Protruding abdomen caused by accentuation of lumbar curvature

➢ Tension in the lower back and/or buttock muscles

Exercise is the key to the treatment of this syndrome.

These exercises are aimed at relaxing and stretching the contracted muscles (shortened) and toning (strengthening) the weak muscles, to restore balance. To relax/stretch the shortened muscles (hip flexors), a foam roller can be used as well as stretching exercises on the floor, which will stretch the tight muscles of the hip region.

In order to tone (strengthen) the weak muscles (abdominal muscles and buttocks) active exercises using body weight or exercises with weights will be performed. These alternative exercises restore muscle balance in the areas involved, increase muscle strength and joint mobility, increase the range of movement and significantly relieve pain in the lower area of the back, thus preventing other, more serious injuries.

Lower crossed syndrome is a chronic condition that, untreated, can lead to a longer recovery or complicated changes in other joints, more precisely the surrounding joints and muscles can undergo progressive changes.