As more and more of us sit at a computer and/or desk each day for 8, 9, 10+ hours, posture has become more and more important. This is evidenced by companies having ergonomically correct chairs, desks and keyboards, in addition to having professionals come in to do ergonomic assessments.
As we spend more time sitting, unfortunately disorders related to posture also become more common. This is where upper and lower crossed syndromes come into play. I have had quite a few patients come in with this diagnosis recently, but with no understanding of what it actually means and what they can do each day to work to correct it.
What is Upper Crossed Syndrome?Upper Crossed Syndrome is characterized by rounded shoulders and forward head posture. This commonly happens in people who spend a large portion of the day sitting at the computer. Our tendency is to move our head forward to get closer to the computer screen, and with our hands in front of us at the computer, we may find our shoulders in a rounded position. As a result of being in this position for hours on end, people tend to maintain this posture even when not sitting at a desk. A number of injuries, such as
headaches, rotator cuff injuries and tendonitis can result from Upper Crossed Syndrome.
Although at first it may feel unnatural, it is possible to sit at a desk without developing these compensations and postural dysfunctions. While sitting, your chin should be slightly tucked (back, not bent forward), and shoulders should be down and back (try to pinch your shoulder blades together). This will help to keep the muscles that support your neck strong as well as the muscles around your shoulder/shoulder blade.
What is Lower Crossed Syndrome?
Lower Crossed Syndrome is characterized by increased lumbar lordosis and an anterior pelvic tilt (a.k.a. over-arched lower back). This is also common in people who sit for most of the day, as a seated position causes the muscles in the front of your hip to become shortened, which in turn will pull your low back into an arched position. Common injuries associated with Lower Crossed Syndrome are hamstring strains, knee pain and low back pain.
Again, this can be avoided. It is especially important for people who sit all day to stretch out their hip flexors (the muscles in the front of your hips). This can be done in a lunge position with one knee kneeling on the ground and one foot in front. You then push your hips forward until you feel a stretch. This will begin to counteract some of the damage done by sitting all day. We can also actively engage our core muscles while sitting at our desk. Some people choose to sit on a physioball (large colorful ball), which forces us to
engage our stabilizing muscles rather than letting the back of the chair do all the work.
In summary, although both Upper and Lower Crossed Syndrome continue to be prevalent due to the sedentary nature of many jobs, there are lots of things we can do to avoid these postures. It may take a few extra minutes and a little extra effort, but it is more than worth it in the long run.
If you have any questions about your posture at work, please contact me, Erica, at
Erica@JointVenturesPT.com.