What is lower cross syndrome? And how does it relate to pregnancy and postpartum?
If you read our last blog, we talked about upper cross syndrome and how it relates to pregnancy and postpartum. Well there is another condition called lower cross syndrome which is very similar to upper cross syndrome except it affects the lower part of the body and different muscles. So let’s dive into lower cross syndrome and how it relates to pregnancy and postpartum.
Lower cross syndrome, also known as anterior pelvic tilt or pelvic crossed syndrome, is a musculoskeletal condition that affects the alignment and balance of the pelvis and lower spine. It is characterized by a specific pattern of muscle imbalances and postural changes that can lead to various symptoms and discomfort in the lower back, hips, and pelvis.
This muscular imbalance creates a "crossed" pattern of tightness and weakness, hence the name "Lower Cross Syndrome." The tight hip flexors and lower back muscles pull the pelvis forward (anterior pelvic tilt), while the weakened glutes and abdominals are unable to provide adequate support to the lower back and pelvis.
The key features of lower cross syndrome include:
Anterior Pelvic Tilt: This is the primary characteristic of lower cross syndrome. It occurs when the front of the pelvis tilts forward and downward, causing the lower back to arch excessively. This can result in an increased curvature of the lumbar spine.
Tight Hip Flexors: The muscles at the front of the hip, such as the iliopsoas and rectus femoris, become tight and overactive in individuals with lower cross syndrome. These muscles contribute to the anterior pelvic tilt.
Weak Gluteal Muscles: The muscles of the buttocks, particularly the gluteus maximus, tend to become weak and inhibited. This weakness contributes to the pelvic tilt and can lead to other issues like hip instability.
Weak Abdominal Muscles: The abdominal muscles, particularly the lower abdominals, can become weak in individuals with lower cross syndrome. This weakness can further exacerbate the anterior pelvic tilt.
Tight Lumbar Erector Spinae: The muscles along the lower spine, known as the lumbar erector spinae, may become tight due to the excessive arching of the lower back.
So essentially, lower cross syndrome is caused by increased lower back arch and forward movement of pelvis which happens naturally with pregnancy. So most pregnant mommas have lower cross syndrome!
During pregnancy and postpartum, the body is undergoing so many changes from hormonal changes, weight gain, postural changes and muscle imbalances from the changing of center of gravity.
How does Chiropractic help with lower cross syndrome?
The treatment approach for lower cross syndrome is very similar to upper cross syndrome, except we are addressing the lower body.
Spinal Adjustments- realigning the lumbar spine and pelvis to reduce the anterior pelvic tilt which can help alleviate some of the discomfort associated with lower back pain and improve posture.
Myofascial work-Chiropractors may use soft tissue techniques, such as massage or myofascial release, to relax tight muscles in the hip flexors, gluteal muscles, and abdominal muscles. This can help alleviate muscle tension and reduce discomfort.
Postural Correction- Chiropractors can provide guidance on maintaining proper posture and offer exercises and stretches to reinforce good posture habits.
Lifestyle/Ergonomic recommendations- Chiropractors recommend ergonomic modifications, lifestyle modifications, and exercises to help prevent lower cross syndrome.
Make appropriate referrals- Chiropractors can provide a referral to other Heathcare professionals such as physical therapist or acupuncture to help manage symptoms of lower cross syndrome.
If you have any questions, please do not hesitate to contact.
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