What is lower cross syndrome?
Lower cross syndrome is a posture pattern where the hip flexors and low back muscles get tight while the glutes and abdominal muscles get weak. It tips the pelvis forward and loads the low back, and it's common in people who sit for much of the day.
Before you start: do these exercises as Dr. Taylor showed you. Move slowly and stay in a comfortable range. If pain gets sharper, spreads down an arm or leg, or you feel numbness or tingling, stop and call or text us at (817) 408-5353.
Your plan
1. Stretch tight muscles
- Stretch the hip flexors to ease pressure on the spine.
- Release the psoas with Pyramid Pose and Lizard Pose.
- Add quad stretches.
2. Strengthen weak muscles
- Glutes: bridges, squats and bird dogs.
- Core: planks and other abdominal exercises.
3. Posture & ergonomics
- Set up your workstation seating for good posture.
- Keep your monitor at eye level.
- When typing, keep elbows and knees at about 90 degrees.
4. Keep moving
- Get up from your workspace every hour to stand, stretch and walk.
- Walk 30 minutes a day to help restore hip and spine health.