If you sit longer than 6 hours a day, then you likely have something called Lower Cross Syndrome (LCS).  LCS is a muscular imbalance in your lower torso and hips caused predominately by sitting too long.  Our bodies were never created to sit long periods of time.  We were created to move and to be active.  Because of this sedentary lifestyle, we develop tight lower back and hip flexor muscles and weak abdominal and glute muscles.  This makes an “X” pattern, hence the name.

Lower Cross Syndrome leads to joint dysfunction primarily in the lower back and hips, leading to chronic lower back pain.  As part of our exam at Optimal Wellness in Wichita, we specifically test each patient to see if they have LCS by performing a functional movement assessment.

If you are experiencing chronic lower back pain and predominately sit throughout the day, then try these 4 exercises to help counteract LCS.

1. Hip Bridges – Lay flat on you back with your knees bent and slowly lift your hips off the floor until your legs and torso are in a straight line. Then, slowly let your hips fall to the floor. Do 3 sets of 10.
2. Reverse Crunches – Lay flat on your back with knees bent and hands behind your head for support. Instead of lifting your head and torso off the floor like a normal crunch, lift your knees off the floor towards your stomach and then back down.  Repeat for 3 sets of 10.
3. Hip Twists – Lay on your back with knees bent and slowly let your knees fall to the right side and hold for 30 seconds and then return to the center position. Then let your knees fall to the left side of your body and hold for 30 seconds.  Repeat 3 times on each side.
4. Hip Flexor Stretch – Get into a lunge position with one leg in front of the other. Slowly push your hip forward until you feel a stretch on the front side of your thigh.  Hold for 30 seconds and repeat 3x on each leg.

Please call Optimal Wellness at 316-425-1911 if you have any additional questions or you would like to know more about what we do for Lower Cross Syndrome and lower back pain in Wichita.