There are many reasons why a person might experience back pain, however, I believe that many are a result of, or facilitated by, something called the Lower and Upper Cross Syndrome. A syndrome characterized by muscular imbalances. Developed by the legendary neurologist
and rehab specialist Vladimir Janda MD, the lower crossed syndrome and upper cross syndrome is simply a
grouping of weak muscles and overactive or tight muscles that produce a
predictable low and upper back movement pattern that can lead
to injury (See figure above).
Janda’s EMG research found that a
significant number of people developed a distinct pattern of muscle imbalance
due to prolonged static posture. He noted that when a muscle is left in a
shortened or contracted state for an extended period of time, (i.e, sitting hunched over a computer for hours each day) it produces
reciprocal inhibition, i.e., reflex weakening of muscles on the opposite side
of the body.
Many of us sit
at our job for hours on end in a flexed position.
Upper crossed syndrome is characterized by facilitation of the upper trapezius, levator, sternocleidomastoid, and pectoralis muscles, as well as inhibition of the deep cervical flexors, lower trapezius, and serratus anterior.
Lower crossed syndrome is characterized by facilitation of the thoraco-lumbar extensors, rectus femoris, and iliopsoas, as well as inhibition of the abdominals (particularly transversus abdominus) and the gluteal muscles.
Day-by-day the hip flexors tighten and
shorten causing reciprocal inhibition which neurologically inhibits glute-max.
Lower crossed syndrome is characterized by facilitation of the thoraco-lumbar extensors, rectus femoris, and iliopsoas, as well as inhibition of the abdominals (particularly transversus abdominus) and the gluteal muscles.
Unable
to help stabilize the pelvis, the weakened gluteals causes the brain to recruit
synergistic muscles like the hamstrings and lumbar erectors to assist the
glutes in hip extension.
Both upper and lower cross syndrome can be corrected though self myofacial release (SMR) with the aim of SMR or foam rolling being to break down these hot spots by relaxing the contracted muscle, therefore reducing inflammation and increasing lymphatic drainage while stimulating the stretch reflex. stretching, stabilization exercises and massage
Please see my Blog on Back Pain - Upper and Lower Exercises for a sample activation and stretching program.
Happy training,
Anita
Both upper and lower cross syndrome can be corrected though self myofacial release (SMR) with the aim of SMR or foam rolling being to break down these hot spots by relaxing the contracted muscle, therefore reducing inflammation and increasing lymphatic drainage while stimulating the stretch reflex. stretching, stabilization exercises and massage
Please see my Blog on Back Pain - Upper and Lower Exercises for a sample activation and stretching program.
Happy training,
Anita
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