As we learned in one of the last articles in Lower Cross Syndrome (LCS), the hip flexor muscles become tight and overactive, while the gluteus maximus and abdominal muscles become weak and underactive. Similarly, the erector spinae muscles of the lower back become tight and overactive, while the deep abdominal muscles become weak and underactive.

These muscular imbalances lead to loss of normal joint range of motion and a variety of symptoms, such as lower back pain, sciatica, hip and knee pain. In this article we will discuss the appropriate stretching exercises.

Stretching tight muscles is an essential component of treating Lower Cross Syndrome. Here are some effective stretches that specifically target the tight muscles commonly associated with LCS:

Hip Flexor Stretch: Tight hip flexors are a hallmark of LCS. To stretch them, kneel on one knee with the other leg bent at a 90-degree angle in front of you. Keep your back straight and gently lean forward, shifting your weight onto the front leg. You should feel a stretch in the front of your hip and thigh of the kneeling leg. Hold this position for 30 seconds to a minute and repeat on the other side.

Hamstring Stretch: Tight hamstrings can contribute to lower back pain and exacerbate LCS. Sit on the edge of a chair or a bench with one leg extended straight in front of you and the other foot flat on the ground. Keep your back straight and lean forward from your hips, reaching towards your extended foot. You should feel a gentle stretch in the back of your thigh. Hold for 30 seconds and switch legs.

Piriformis Stretch: The piriformis muscle, located deep in the buttocks, can become tight in LCS. Sit on a chair and cross one ankle over the opposite knee. Gently press down on the raised knee until you feel a stretch in the buttocks. Keep your back straight and hold for 30 seconds. Repeat on the other side.

Child's Pose: Child's Pose is a relaxing stretch that targets the lower back muscles. Start on all fours and then slowly sit back on your heels, lowering your upper body toward the floor. Extend your arms forward and rest your forehead on the ground. Breathe deeply and allow your lower back to relax. Hold for 30 seconds to a minute.

Quadriceps Stretch: Tight quadriceps can contribute to pelvic tilt and exacerbate LCS. Stand near a wall or hold onto a stable object for support. Bend one knee and reach back to grasp your ankle or foot. Gently pull your heel towards your glutes, feeling a stretch in the front of your thigh. Keep your knees close together and maintain an upright posture. Hold for 30 seconds and repeat on the other leg.

Sitting is a primary cause of Lower Cross Syndrome whether its sitting in the car on long commutes, sitting in your recliner on the weekend, or sitting for hours in an office chair. Limiting the amount of time you sit will help reduce the severity of Lower Cross Syndrome. Remembering to perform these stretches with proper technique and avoid any movement that causes pain. Incorporating stretching exercises into your routine will help lengthen tight muscles, improve flexibility, and alleviate symptoms associated with Lower Cross Syndrome.

In our next article we will discuss the strengthening exercises to combat lower cross syndrome.