Lower back pain is the number one cause of pain in America, and possibly throughout the entire Western world. We live in a time when everything is at our fingertips, and the culture of convenience has made inactivity the new norm. Why get up if you don’t have to? That’s the problem. You’re not getting up—and your back is paying the price for this "easy living."
If you’re sitting right now reading this, pause for a moment. Notice your posture. How long have you been sitting? How much longer will you continue to sit? Now, imagine adding this up over weeks, months, and years. This is why your low back hurts.
For many, the daily routine of sitting for hours has led to something called **Lower Cross Syndrome** (LCS). Medical and fitness professionals use this term to describe a series of muscle imbalances and postural issues resulting from prolonged sitting. With LCS, the pelvis tilts forward (anterior tilt), there’s an excessive curve in the lower back (lumbar lordosis), and often, rounded shoulders and a forward head posture. This has become so common that most people don’t even recognize it in themselves—it’s become the “new normal.” But trust me, it’s not normal.
What’s Happening in Your Body?
Lower Cross Syndrome occurs due to tightness in the hip flexors and quadriceps. These muscles pull the pelvis downward, creating an excessive arch in the lower back, which leads to the pain you feel. At the same time, this positioning weakens your hamstrings and glutes, causing them to lengthen. This imbalance is present everywhere, whether in the office, while shopping, or even at the gym.
But it doesn’t stop at your pelvis. The body is interconnected through something known as regional interdependence—meaning that dysfunction or weakness in one area will affect the rest of the body. For example, your overly tight core muscles (from sitting for extended periods) pull your shoulders and neck down, leading to poor posture, stiffness, and pain. Standing up straight becomes difficult because the muscles in the front of your body are tight and contracted, while those in the back are lengthened and weak.
Why Stretching the Wrong Muscles Won’t Help
When low back pain sets in, many people’s first reaction is to stretch their hamstrings because it “feels good.” However, stretching an already overlengthened muscle just worsens the problem. Instead, the key to overcoming Lower Cross Syndrome is to stretch the tight muscles and strengthen the weak areas.
The Solution: Stretches and Strengthening Exercises for LCS
Here are two stretches and two exercises that target the root causes of Lower Cross Syndrome:
1. Kneeling Hip Flexor Stretch
- How to do it: Start by kneeling on one knee with the opposite leg in front, forming a 90-degree angle between your knee and foot. Keep your torso upright and gently lean forward until you feel a stretch in the hip flexor of the back leg. Hold for 20-30 seconds, then switch legs. Repeat 1-2 times per side.
- Why it works: This stretch helps release the tightness in your hip flexors, which is a key contributor to the anterior tilt of the pelvis.
2. Floor Cobra Stretch
- How to do it: Lie face down with your hands in a push-up position beneath your shoulders. Push your upper body up, fully extending your arms while keeping your pelvis in contact with the floor. Hold for 20-30 seconds, then lower yourself back down. Repeat 1-2 times.
- Why it works: This move stretches the overly tight muscles in the front of the body and helps improve posture by counteracting the forward rounding of the shoulders.
3. Bird Dog Exercise
- How to do it: Begin on your hands and knees with a flat back. Slowly extend your opposite arm and leg until they are fully extended. Hold for a count and return to the starting position. Perform 15-20 reps on each side, completing 1-3 sets.
- Why it works:This movement strengthens your glutes, core, and lower back muscles, helping to correct muscle imbalances caused by sitting.
4. Plank Trio
- How to do it: Start with a standard plank on your elbows and toes, holding for 30 seconds. Immediately transition into a side plank, holding for 30 seconds on each side. Repeat the entire sequence for 1-3 sets.
- Why it works: The plank trio activates the entire core and stabilizes muscles of the lower back, helping to rebuild strength in weak, lengthened areas.
Strength and Mobility Go Hand in Hand
Stretching alone is not enough. If you only focus on stretching and neglect strengthening exercises, you’re fighting a losing battle. To fully address Lower Cross Syndrome, you need to strengthen your lower back and hips while maintaining flexibility. This combined approach will help you eliminate lower back pain for good.
Are you tired of living with chronic pain from sitting all day? It’s time to act. Sign up for my program, Strengthen at Your Desk, and get to the root of your pain. Plus, as a bonus, you’ll receive a free copy of my book, The Athlete in the Game of Life, when you sign up. Don’t wait—fix yourself now before the pain becomes unmanageable. Take control of your life today!