Lower Crossed syndrome

Lower crossed syndrome is a postural condition in which the hip flexors are tight and pull the pelvis and lower trunk forward, while the abdominal muscles are weak and lengthened, further allowing the lower trunk to move forward.  In addition to this, there is tightness of the low back extensor muscles, which act in bending the trunk backward.  The last element of lower cross syndrome is weak gluteal muscles, which further allow the pelvis to rotate in a forward direction.  This syndrome results in increased compression of the lumbar spine and can cause back and lower extremity pain, and even upper extremity pain as postural and alignment issues can easily affect other areas of the body.  

To improve posture and rid yourself of lower crossed syndrome, stretching of the hip flexors and low back extensors, coupled with strengthening of the abdominals (especially the deep abdominals) and the gluteal musculature would be a good start.  For more specific instructions on how to improve your specific type of lower crossed syndrome, see a physical therapist for individualized care.