back pain · pay attention to your everyday posture, and incorporate some mobility drills,...
TRANSCRIPT
Back Pain
2 Common Causes
Upper Cross Syndrome
Lower Cross Syndrome
Upper Cross Syndrome
Common Signs and Symptoms
Forward head posture
Rounded shoulders
Hunched upper back
Headache
Pain in the shoulders, upper back, and neck
Upper Cross Syndrome
Causes
Prolonged sitting, particularly with bad posture
Physical inactivity
Regular performance of sports and activities that involve an uneven
stimulation of the muscles that are involved in UCS
Poor exercise technique (Failure to retract while during bench press and
squatting)
Imbalanced strength training (more pushing than pulling)
Genetic predispositions
Upper Cross Syndrome
Results in the following tight muscles:
Upper trapezius and levator scapula
Rolling and Stretching for:
Upper trapezius and levator scapula
Upper Cross Syndrome
Results in the following tight muscles:
Pectoralis Major and Minor
Rolling and Stretching for:
Pectoralis Major and Minor
Upper Cross Syndrome
Results in the following weak muscles:
Deep cervical flexors
Exercise for:
Deep cervical flexors
Upper Cross Syndrome
Results in the following weak muscles:
Middle and lower trapezius
Exercise for:
Middle and lower trapezius
Upper Cross Syndrome
What to do?
1. Learn how to “set” the shoulders and tuck the chin
2. Strengthen the weakened musculature (deep cervical flexors and mid
and lower trapezius)
3. Set your shoulders correctly when exercising
4. Pay attention to everyday posture. Incorporate some mobility drills,
stretches and corrective exercises into your training sessions and daily life.
Lower Cross Syndrome
Common Signs and Symptoms
Anterior Pelvic Tilt
Increased lower back curve
“Bulging” (no necessarily fat) abdomen
Knee hyperextension
Lower back pain
Poor exercise technique
Lower Cross Syndrome
Causes
Prolonged sitting, particularly with bad posture
Physical inactivity
Regular performance of sports and activities that involve an uneven stimulation of the muscles that are involved in LCS
Poor exercise technique (lumbar hyperextension in deadlift, press and squat)
Imbalanced strength training (more lower back and/or hip than glute and/or abdominal)
Genetic predispositions
Lower Cross Syndrome
Results in the following tight muscles:
Thoracolumbar extensors
Rolling and Stretching for:
Thoracolumbar extensors
Lower Cross Syndrome
Results in the following tight muscles:
Iliopsoas and rectus femoris
Rolling and Stretching for:
Iliopsoas and rectus femoris
Lower Cross Syndrome
Results in the following weak muscles:
Abdominals
Exercises for:
Abdominals
Lower Cross Syndrome
Results in the following weak muscles:
Gluteus maximus and medius
Exercises for:
Gluteus maximus and medius
Lower Cross Syndrome
What to do?
1. Perform the lying pelvic
2. Perform the standing pelvic tilt/glute squeeze
3. Learn and ingrain the hip hinge pattern
4. Strengthen the muscles that produce posterior pelvic tilt (abdominals and gluteus maximus and medius)
5. Perform squats, deadlifts, presses and other multi-joint exercises with good technique
6. Pay attention to your everyday posture, and incorporate some mobility drills, stretches, and/or strengthening exercises into your daily life
Back Pain
Postural training is an important part of treating back pain.
Especially pay attention to sitting posture.
Fixing back pain requires persistency and effort.
For suggestions on exercises and stretches, come see us at the fitness
centre!