Franklin Chiropractor | Lower Crossed Syndrome
About your problem. Lower Crossed Syndrome. Your posture plays an important role in your overall health. Poor posture leads to chronic strain and discomfort. “Lower crossed syndrome” is poor posture that results from excessive tightness in your lower back and hip flexor muscles with weakness in your abdominal and buttock muscles. Patients with lower crossed syndrome often have a “sway back.” Patients who sit for prolonged periods of time are at greater risk of lower crossed syndrome. This postural problem commonly leads to painful conditions involving the back or hips. Successful treatment of lower cross syndrome involves stretching excessively tight muscles, strengthening weak muscles, taking frequent breaks from sitting, and modifying your workstation to be more user friendly. Our Treatment here is a brief description of the treatments your Franklin Chiropractor may use to help manage your problem. 1.Joint Manipulation -Your Franklin chiropractor has found joints in your body that are not moving freely. This can cause tightness and discomfort and can accelerate unwanted degeneration i.e. arthritis. Your Franklin chiropractor will apply a gentle force with their hands, or with hand held instruments, in order to restore motion to any “restricted” joints. Sometimes a specialized table will be used to assist with these safe and effective “adjustments”. Joint manipulation improves flexibility, relieves pain and helps maintain healthy joints. 2.Therapeutic Exercise -Muscle tightness or weakness causes discomfort and alters normal joint function, leading to additional problems. Your Franklin chiropractor will target tight or weak muscles with specific therapeutic stretching and strengthening to help increase tissue flexibility, build strength, and ease pain. Healthy, strong, and flexible muscles may help prevent re-injury. 3.Traction – Your condition is aggravated by compression of your spinal joints and discs. Your Franklin Chiropractor may perform traction “by hand” or utilize a specialized traction table to “decompress” these tissues. Traction helps to stretch your tight muscles and ligaments, improve nutrition to the discs and increases available space in the openings where your spinal nerves exit. 4.TENS – Your Franklin Chiropractor utilizes a TENS unit, or Transcutaneous Electrical Nerve Stimulator, is a device, which helps to decrease your perception of pain. The device uses self-stick electrode pads placed on your skin to deliver very small amounts of electric current to irritated nerves. These small impulses are though to diminish painful nerve sensations and trigger your body to release pain -killing endorphins. Phase I Stretches 1.Diaphragm Breathing -Begin lying flat on your back with your knees elevated and feet on the floor. Place one hand on your abdomen, and the other over your breastbone. Breathe in slowly and deeply through your nose. If you are breathing properly from your diaphragm, only the hand over your abdomen should rise, and the hand over your chest should remain still. Once you are able to breathe by moving only your abdomen, you may use your lower hand to lightly compress your abdomen as you breathe in, then relax the pressure as you breathe out. Alternately, you may apply light pressure to the sides of your lower ribs as you inhale. The ideal breathing cycle (while resting) is three seconds of inhalation followed by six seconds of exhalation. If you find that you are breathing out too quickly, you may try exhaling through pursed lips in order to gradually increase the length of exhalation. You should practice proper breathing in multiple positions; first, lying flat on your back, then sitting, then standing, and finally, while performing more challenging movements, like squatting with your hands overhead. You should practice 2 or 3 breaths hourly, and 10 -20 breaths upon awakening and retiring. 3. Foam Roller- Spine -While seated on the floor with a foam roller positioned directly behind you, lie back onto the foam roller. Elevate your pelvis and begin gently rolling back and forth over the roller. If less pressure is desired, this exercise may be performed upright, against a wall. Perform for one minute, twice per day or as otherwise directed. Additionally, laying on the foam roller with your tailbone, spine, and head resting on the roller is a great relaxation exercise. Allow your arms fall to the side with elbows touching the ground as you relax on the roller for 1 minute.
5. Cat/Camel -Begin on all 4’s, keeping your back in neutral position. Keep your hands under your shoulders and your knees under your hips. Extend your neck and back at the same time into a “Mad Cat”position. Next, flex your neck and back at the same time to drop into an, “Old Horse” position. Repeat in a slow coordinated movement for 20 repetitions. Perform 3 sets of 20 repetitions twice per day, or as directed. 12. Hamstring Doorway Stretch -Lie flat on your back with your leg elevated and positioned in a doorway as shown. “Scoot” toward the door frame until your hamstring is taut. Contract your hamstring by attempting to push your heel into the door frame for seven seconds. Relax and gently slide your buttocks toward the door frame while keeping your knees straight to increase the stretch. Repeat three contract/relax cycles on each side, twice per day or as directed. Alternately, you may provide your own resistance by looping a belt or towel around your heel instead of using a door frame 21. Clam -Lie on your side with your affected hip pointing up. With your feet together, knees bent at 90 degrees and hips at 45 degrees, lift your knee upward without rolling your hips backward. Lower your legs so that your knees are touching and repeat on each side for three sets of 10 repetitions once per day or as directed. 4. Abdominal Brace – The basic goal of “abdominal bracing” is to tighten your abdominal wall in order to protect your spine. This exercise may be performed by imagining that someone is about to punch you in your stomach. Your stomach muscles should contract to brace for the punch. Your abdominal wall should not be “sucked in” nor “pushed out”. Do not move your spine or pelvis. This contraction should be performed during all movements throughout the day to assist in spine stability. 6. Sciatic Floss Supine -Lie flat on your back with your uninvolved knee bent. Slowly extend your straightened involved leg to raise it off of the floor and stop when you feel a stretch in the back of your leg. Slowly bring your toes towards your shin to increase the stretch. Do not move into a position that reproduces any sharp or radiating pain. At the same time that you are raising your leg, extend your head to look at the wall behind you (as to nod “yes.”) Lower your leg and return your head to the start position at the same time. Perform two sets of 10 repetitions twice per day or as directed.
9. Knee to Chest -Lie flat on your back with both legs extended. With the assistance of your arms, bring your right knee to your chest and hold it there for 30 seconds. Slowly return to neutral and repeat on the left side for 30 seconds. Finish by bringing both knees to your chest for 60 seconds. Repeat this exercise twice per day or as directed.