Lower Back Pain | It Could be Lower Crossed Syndrome!
Prefer to watch? Click the video below!
Lower back pain is the biggest problem that we come across in our clinic and gyms from both our Accredited Exercise Physiologists and also Personal Trainers. But why does it occur?
Like all injuries - it happens from either overuse, weakness (or too much lifting) or over usage.
But now we have a direct answer to the majority of the people that we see - and it’s come across as Lower Crossed Syndrome.
What is Lower crossed Syndrome?
Lower crossed syndrome is shown with the diagram below where you can see tightness and weakness in certain muscles.
Tightness - Hip Flexors & Lower Back
Weakness - Glutes & Abdominals
So what happens? Because of this - it tilts the pelvis and can cause what we classify as “anterior pelvic tilt”. Is this the main reason why it causes pain?
In certain cases, it can - but we can’t say for sure because we cannot classify every single body type into some symptom. But what I can say is - working with this system we have created has helped more people that you can imagine!
Know the strengthening exercises
Glute Medius/Maximus/Minimus - Implement exercises like the glut crab walk and glut bridge. That’s right - one exercise can also be done to target multiple muscles with just adding the glut band!
Planks - Focus on pelvic tilt to squeeze the core and increase stability.
Know the stretches:
Hip Flexor Stretch - Aim for the rectus femoris and the iliopsoas muscle group which crosses over the hip!
Lower Back - We have explored the stretch of the quadratus lumborum (QL) and erector spinae group (ES) through the cat camel and child’s pose stretches
What happens if we can’t do these exercises?
It might indicate that you are meeting the strength requirements and could be the leading reason why you are experiencing lower back pain. This is nothing to worry about because we can strengthen these muscles still - and if you need guidance?
Book in online to see us!
www.momentum-active.com
Sean Koh
Exercise Physiologist, Exercise Scientist, Personal Trainer & Strength Coach
Post Graduate Diploma (Exercise Physiology) & B.Sc. (Exercise, Sports & Rehabilitation)