What Is Lower Crossed Syndrome?

Lower crossed syndrome is a muscle imbalance that affects the muscles of the lower back, buttocks, and hips. It is characterized by weak and lengthened hip flexors and abdominal muscles, and tight and shortened lower back muscles and hip extensors.

This muscle imbalance can cause a number of problems, including:

- Lower back pain. The weak hip flexors and abdominal muscles can put strain on the lower back muscles, leading to pain.

- Buttock pain. The tight and shortened hip extensors can pull on the buttocks, causing pain.

- Hip pain. The weak and lengthened hip flexors can cause the hips to be pulled out of alignment, leading to pain.

- Difficulty with walking and running. The muscle imbalance can make it difficult to walk and run properly, as the muscles are not working together effectively.

There are a number of things that can cause lower crossed syndrome, including:

- Poor posture. Sitting for long periods of time with your head forward and your shoulders hunched can put strain on the muscles of the lower back and hips.

- Weak abdominal muscles. Weak abdominal muscles can put strain on the lower back muscles and hips.

- Tight hip flexors. Tight hip flexors can pull the hips out of alignment and put strain on the lower back muscles.

- Shortened hamstrings. Shortened hamstrings can pull the pelvis out of alignment and put strain on the lower back muscles.

There are a number of things that you can do to treat lower crossed syndrome, including:

- Strengthening exercises for the hip flexors and abdominal muscles. Strengthening these muscles can help to improve posture and reduce strain on the lower back muscles.

- Stretching exercises for the lower back muscles and hip extensors. Stretching these muscles can help to relieve tension and improve flexibility.

- Improving your posture. Sitting with your head up and your shoulders back, and standing with your feet shoulder-width apart, can help to improve your posture and reduce strain on the muscles of the lower back and hips.

- Wearing supportive shoes. Supportive shoes can help to align your feet and ankles, which can reduce strain on the muscles of the lower back and hips.

If you are experiencing lower back pain, buttock pain, or hip pain, you may have lower crossed syndrome. Talk to your doctor or physical therapist to get a diagnosis and treatment plan.