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What Is "Lower Cross Syndrome" and How Can You Fix It?

What is Lower Cross Syndrome (LCS) and How Can You Fix It?

Decoding the Mystery

Do you ever feel like your posture is off, with a swayback and a protruding belly? Does your lower back ache, especially after sitting for long periods? If so, you might be experiencing lower cross syndrome (LCS). While it might sound complex, understanding LCS is simple, and addressing it can significantly improve your comfort and well-being.

What is Lower Cross Syndrome?

LCS is a common postural condition caused by an imbalance in muscle strength around your pelvis and lower back. Imagine an "X" formed by tight hip flexors and lower back muscles, pulling your pelvis forward, and weak abdominal and gluteal muscles, unable to counteract the pull. This imbalance leads to:

  • Anterior pelvic tilt: Your pelvis tilts forward, creating an exaggerated arch in your lower back.
  • Tight hip flexors: Sitting for long periods tightens these muscles, contributing to the pelvic tilt.
  • Weak core and glutes: These essential muscles lose strength, further compromising posture and stability.

Effects of Lower Cross Syndrome:

LCS can lead to a cascade of problems, including:

  • Lower back pain: The imbalance puts stress on your lower back, leading to pain and discomfort.
  • Poor posture: The "swayback" posture can become chronic, affecting your overall alignment.
  • Limited mobility: Tight muscles can restrict your range of motion and make daily activities challenging.
  • Increased risk of injury: Poor posture and weak muscles make you more susceptible to injuries.

Combating LCS with Effective Exercises:

The good news is that LCS is highly treatable! Here are some exercises based on medical research, but remember to consult a healthcare professional for personalized guidance:


  • Hip flexor stretch: Kneel on one leg, lunge forward with the other leg, and gently push your hips towards the floor. Hold for 30 seconds and repeat on the other side.
  • Quadriceps stretch: Stand tall, grab one foot behind your calf, and gently pull your heel towards your buttocks. Hold for 30 seconds and repeat on the other side.
  • Hamstring stretch: Sit on the floor with legs extended, reach towards your toes, hold for 30 seconds, and repeat.


  • Bird-dog: Start on all fours, extend one arm and the opposite leg, keeping your back flat. Hold for 5 seconds, then switch sides. Repeat 10-15 times per side.
  • Plank: Start in a push-up position on your forearms or hands, engage your core, and hold for 30 seconds. Gradually increase the hold time as you get stronger.
  • Glute bridge: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes, and hold for 5 seconds. Repeat 10-15 times.

Seeking Professional Help:

For optimal results, consider seeking help from a chiropractor or physical therapist. They can:

  • Perform a thorough assessment: Identify the specific muscles involved in your LCS and assess your overall posture.
  • Develop a personalized treatment plan: This may include manual therapy, specific exercises, and lifestyle modifications.
  • Monitor your progress: Track your improvements and adjust your plan as needed.


LCS is a treatable condition, but addressing it early is crucial for preventing further complications. By understanding the causes and effects, incorporating these exercises, and seeking professional guidance, you can reclaim your posture, alleviate pain, and move with ease.

About Wellness Professionals Inc.

At Wellness Professionals Inc., we are dedicated to helping you achieve optimal health and well-being. Our team of chiropractors and physical therapists in Fayetteville, AR, are equipped to address LCS and other musculoskeletal conditions. Contact us today for a consultation and take the first step towards a pain-free, healthier you!

Disclaimer: This blog post is for informational purposes only and should not be considered a substitute for professional medical advice. Please consult with a healthcare professional before starting any new exercise program.

I hope this blog post provides valuable information and helps you understand and address lower cross syndrome.

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February 07, 2024
Dr. Michael Dickerson

Dr. Michael Dickerson is a graduate of Parker College of Chiropractic. Upon Graduation, Dr. Dickerson practiced in Bastrop, LA before returning home to Northwest Arkansas. Dr. Dickerson has always focused on obtaining the best result for his patients and staying current on the best neuro spinal biomechanical treatments in the profession.