Unlocking Lower Cross Syndrome: Beyond the Impact of Poor Posture
Your posture plays an important role in your overall health, as poor posture will lead to chronic strain and discomfort. Has anyone told you that you have a big arch on your lower back, or have you noticed a big belly bulging forward? Have you ever wondered what causes poor posture? If all your answers are yes, you need to consult a chiropractor for back pain. Read on to learn more about the lower cross syndrome, how to use chiropractic care for your back pain treatment in Singapore, and more!
Lower cross syndrome
A lower cross syndrome is the result of muscular imbalance around the lower back and pelvis, which leads to dysfunctional and inappropriate movement patterns in your lower back. It is often a result of long periods of sitting and is made worse by poor sitting posture. Weak abdominal and glute muscles and tight and shortened low back extensor and hip flexor muscles will result in anterior tilting of the pelvis, increased low back arch, and increased hip flexions. It can also lead to postural changes in other parts of your body, such as increased neck and upper back curvature and knee flexion.
Muscle imbalances result in joint dysfunction and ligament strain around your low back, pelvic and hip joints. The longstanding postural dysfunction may lead to early joint degeneration followed by altered nerve function. As a result, it leads to low back pain and discomfort.
What causes lower cross syndrome?
It is very common among the population! There are many ways and lifestyles which cause the lower cross condition form.
- Sedentary lifestyle (an inactive lifestyle)
- Prolonged sitting – especially with poor posture such as slouching and poor desk job working ergonomics
- Improper exercise and strength training – uneven training of the muscles, where you overtrain certain muscles while undertraining the others
How to improve my posture through chiropractic care?
One Spine’s chiropractor will first assess your posture and check for misalignment of your spine through a thorough examination. Spinal manipulation is performed to correct the misalignments along the spine combined with myofascial release to improve your spine mobility and reduce the tension in your lower back. Stretching the tight muscles – low back extensors, hamstrings, and hip flexors and strengthening exercises for the weak muscles – abdominal and gluteal muscles are the key points to improve the muscle imbalances in the lower part of your body. Modifying your workstation ergonomics will also help reduce lower back pain when you are working.
If you are having low back pain and are concerned with your posture, it is time to get a spinal check from our chiropractors. A combination of chiropractic adjustments, exercise, and lifestyle changes will keep your back alive!
Try these exercises at home!
Doing your home exercises is essential in improving your posture!
Dead bug (core exercise)
- Lie on your back with your legs in a tabletop position (knee bent 90 degrees).
- Engage your core muscles.
- Slowly extend your right leg and left arm 1 inch above the floor and hold for 5 seconds.
- Return to the starting position.
- Repeat with the other leg (10 times).
Clam exercise (improves glute strength)
- Lie on your side and keep your feet together, knees bent at 90 degrees and hips at 45 degrees.
- Lift your knee upwards without rolling your hip backward.
- Return to the starting position.
- Repeat 15 times and perform on the other side.
Cat cow stretch
- Kneel on all fours, with hands under shoulders and knees under hips.
- Slowly draw the lower back up and down by tilting the pelvis.
- Perform this 15 times.
Don’t prolong your suffering.
One Spine Chiropractic Singapore doesn’t just have the best chiropractor on the east coast but the whole country as well. Get in touch with our highly experienced professionals and access a comprehensive range of services from our chiropractic clinic.
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us now and receive the best lower back pain treatment in Singapore.
