How’s your Posture?

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How is your posture? Are you like the picture on the left or are you more like the picture on the right?

Here I discuss two of the most common postural imbalances that we see and most importantly these are postures that can be helped. It is important to state that not all posture can be treated, sometimes people have had a significant injury, spinal fracture or good old father time has resulted in the posture we adopt, however as you will see below there is a lot we can do for most people!

What on Earth is Upper Crossed or Lower Crossed Syndrome?

Well first and foremost like all things in medicine don’t worry; it’s not as scary as it sounds! In today’s fast-paced, tech-driven world, it seems like our gadgets have taken over our lives—and our posture too! Whether you’re hunched over a desk or craning your neck to scroll through your phone, chances are you’ve felt the effects of modern life on your body. Upper and Lower Crossed Syndrome are fancy terms used by us Chiropractors, Osteopaths and Physiotherapists to describe common postural imbalances. These imbalances usually occur because of prolonged poor posture, and let’s face it, we’re all guilty of that at times.

Upper Crossed Syndrome (UCS) affects the muscles of your upper body—think shoulders, neck, and chest. It happens when the muscles at the front of your body (like your chest muscles) become tight and overactive, while the muscles at the back (like those between your shoulder blades) become weak and underused. This imbalance creates that oh-so-familiar hunched posture, often associated with long hours sitting at a desk or peering down at your smartphone.

 

 

 

 

 

Lower Crossed Syndrome (LCS) is a similar situation but in your lower body. Here, tightness in the hip flexors and lower back muscles combines with weakness in the glutes and abdominal muscles. This can result in an exaggerated curve in the lower back, known as lordosis, which is often seen in people who spend too much time sitting—whether that’s at a desk, in a car, or even just chilling on the sofa. This can be a common cause of back pain particularly when standing for any period without moving.

 

 

 

The Desk Dilemma: How Work is Making Us Wonky

Let’s start with the classic work setup. You know the drill: you sit down at your desk, start typing away, and before you know it, hours have passed. Your shoulders are creeping up toward your ears, your back is curved like a crescent moon, and your neck is jutting forward like a pigeon.

This is the breeding ground for Upper Crossed Syndrome. Our bodies weren’t designed to stay in one position for extended periods, especially not the unnatural positions we often adopt while working. Over time, the muscles in the front of your body get shorter and tighter, while those in the back get longer and weaker. The result? That classic “desk posture” look—rounded shoulders, a forward head, and often, a stiff, painful neck.

The Mobile Phone Conundrum: Text Neck and Beyond

And then there’s our beloved mobile phone. It’s our constant companion, but it’s also a major culprit in creating postural problems. When we use our phones, we often do so with our heads tilted forward, a position that puts enormous strain on the neck. This has even earned its own nickname—“text neck.” The more you crane your neck forward, the more pressure you’re putting on your cervical spine (that’s the fancy medical name for your neck), which contributes to—you guessed it—Upper Crossed Syndrome.

But it doesn’t stop there. As we sit and scroll, our lower body often gets neglected too. If you’re slouched on the sofa or lounging in bed while browsing social media, your hips and lower back can start to suffer, leading to—you guessed it again—Lower Crossed Syndrome.

The Good News…

The good news is that it’s never too late to fix your posture and we are here to help! Whilst there are a few things you can do to help yourself (we will get to those later) like all things sometimes we just need a helping hand. Our team of therapists are perfectly placed to help release those tight muscles and then work with you to strengthen those weak areas to give you the posture of your dreams!

Changes you can make for yourself to help manage – Upper and Lower Crossed Syndrome:

  1. Sit Smart: When at your desk, make sure your feet are flat on the floor, your knees are at a 90-degree angle, and your back is straight against the chair. Adjust your screen so that it’s at eye level—no more craning your neck!
  2. Move More: Take regular breaks from sitting. Stand up, stretch, and move around at least once every hour. Even a short walk around the room can help.
  3. Stretch and Strengthen: Incorporate exercises that target the imbalances caused by UCS and LCS. For Upper Crossed Syndrome, focus on stretching your chest and strengthening your upper back. For Lower Crossed Syndrome, stretch your hip flexors and strengthen your glutes and core.
  4. Mind Your Phone Habits: Try to bring your phone up to eye level rather than bending your neck down to look at it. And, of course, take breaks from your screen whenever possible.
  5. Posture Checks: Every so often, check in with yourself—how are you sitting or standing? A quick self-correction can go a long way in preventing bad habits.

Stand Tall in the Modern World

We might live in a world where our devices are king, but that doesn’t mean we have to sacrifice our posture. If you want to make a change today, get in touch and we will get you booked in with one of our expert team to help your journey to standing tall.

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