Have you ever heard of lower cross syndrome?

Lower cross syndrome is a common condition where the muscles in the lower back, hips, and butt become deformed due to muscle imbalances.  People tend to present with an anteriorly tilted pelvis, which causes them to have an increased lower back curve. This puts extra strain on the surrounding muscles to try to hold your spine in proper alignment.  The main symptoms are lower back and hip pain.  

In the lower back, the muscle set most affected is the erector spinae and abdominal muscles.  The erector spinae become extremely tight, while the abdominals tend to be weak. Both of these muscles help to stabilize your core, both protecting your spine and allowing for your arms and legs to move.  

Erector Spinae Stretch

One of the simplest stretches for this muscle is child’s pose.  Go onto your knees and walk your hands out in front of you, so your forearms are flat on the ground.  Hold here for 20 seconds before walking your hands to the left and right, to target different parts of the muscle.  

Abdominal Exercise 

There are a ton of different exercises that target the abdominals.  Bird dog and plank are two great ones. For plank, have your forearms and toes on the ground and maintain a straight line from your shoulders to your bum.  For bird dog, go onto your hands and knees so that your hands are under your shoulders and your knees are under your hips. Slowly pick up the right arm and left leg, pointing them to opposite walls.  Go for length rather than height. Make sure your stomach is tucked in and your hips are level.

In the hip region, the muscle set most affected is the gluteus maximus and iliopsoas.  The iliopsoas main function is to flex your hip, which allows for your knee to move towards your face.  Runners tend to have extremely overworked hip flexors. The gluteus maximus’ main job is to extend your hip.  Endurance athletes tend to have weaker glute max muscles.  

Iliopsoas Stretch

Go into a lunge and place the back leg’s knee onto the ground.  Squeeze your bum and push your hips forward. You should feel a nice stretch in the front part of your hip, near the groin.  Hold for 20-30 seconds.  

Gluteus Maximus Exercise 

Ly on your back with your feet on the ground.  Your knees should be bent at around 90 degrees.  Push into your heels and lift your bum off the ground.  There should be a straight line from your shoulders to your hips to your knees.  Hold for 20-30 seconds. If this is too easy, alternate picking a foot off the ground.  Really engage your bum by visualizing holding a pencil between your cheeks.