Posture Matters: Are you suffering?
Even if you've never heard of "upper cross syndrome," also called "Forward Head Posture," you've seen it or heard someone else complain about its harmful effects. The condition is more common because technological advancements have altered our daily lifestyle habits. Fortunately, with the proper guidance and precautions, one can easily comprehend and counteract its negative effects. The upper cross syndrome is a condition that I frequently treat and can help you with here at My Chiro.
What is Upper Cross Syndrome?
Upper cross syndrome develops when the bilateral neck, shoulder, and chest muscles are out of balance, weak and incapable of performing their functions due to prolonged poor posture. Chiropractors know how "form follows function" in the Body's structural design. Therefore, how we hold our heads and necks daily causes postural changes over time that reduce function. The pectoral, upper trapezius and levator scapula muscles are frequently overly tight at the beginning of the progressive syndrome. The serratus anterior, rhomboid, lower trapezius, and deep neck flexors become weak due to strain and overuse.
As the Body more readily recruits overused muscles, underused muscles become weaker due to lack of recruitment, which contributes to the self-reinforcing muscle imbalance in upper cross syndrome. A postural evaluation can help identify whether the upper Body is forming an X shape between the front and back as the muscles become tighter and weaker, hence the name "Upper Cross Syndrome." If the muscle imbalance isn't corrected, the neck, shoulders, and upper back joints' movements become limited and uncoordinated.
Signs and Symptoms
Because you probably know someone in your own family who has this condition, you've probably seen it. In addition to the demands of school or the workplace, using electronics has become a favourite pastime. It is becoming more and more common to see someone hunched over a device with their shoulders drawn up toward their ears (and rounded forward). The neck, upper back, and shoulders' supporting muscles tighten and adapt as the heavy head moves forward, putting undue strain on the nearby fascia, tendons, ligaments, and bones. More severe complications, such as the following, may emerge in the condition's advanced stages:
Degenerative changes in the spine
Shoulder dysfunction
Chronic neck pain
Tension headaches
Migraines
Fatigue
Chronic inflammatory response
Jaw pain
Low back pain
Decreased range of motion
Numbness and tingling in the arms, chest, and rib cage
Causes and Prevention
The upper cross syndrome may result from an active, athletic lifestyle or a non-active, sedentary one. But, of course, the stereotypically sedentary lifestyle is one of the main factors contributing to the development of UCS. The increased risk of developing musculoskeletal disorder, which affects the nerves, blood vessels, ligaments, and tendons, is significantly influenced by ergonomics at work or at home. Teachers, for instance, have a higher risk of developing the syndrome, according to a 2019 study. The risk may increase with extended driving or constant computer, television, or cell phone use. Risk increases when performing manual labour while flexed or hunched forward.
Due to extended periods spent hunching forward while riding their bikes, even physically active people like long-distance road cyclists are susceptible to developing the condition. In the end, poor posture is always the cause of the upper cross syndrome.
I not only uses gentle, targeted adjustments to the spine to treat upper cross syndrome in the office but also offer helpful advice on how to stop it from worsening at home. The benefits of chiropractic care can be reinforced between visits with proper self-care, which can also be empowering. My favourite exercise includes the following:
Seated Heart Raises
This straightforward exercise completed with consistency can significantly change how you hold your Body.
Sit on the edge of your bed in the morning and take deep breaths through your nose and out through your mouth.
As you breathe in, start lifting your heart to the sky. To do this, you will need to push your low back towards the front of the room.
At the top of the movement, your lungs should be full of air. At this point, squeeze your shoulder blades together to reinforce and strengthen the muscles in your upper back.
With a big exhale, letting go of all the air, you drop down into a slumped position.
How we care for Upper Cross Syndrome at My Chiro
Patients suffering from upper cross syndrome often report they don't realise just how bad their posture is until chiropractic care is finally sought. As a result, many say they just "live with the pain." Here at My Chiro, I take a multi-pronged approach to facilitate the Body's natural ability to heal itself. During the first appointment, I start by performing a thorough patient evaluation, including complete health history, review of systems, functional movement assessment, range of motion evaluation, and introduction to the neuro-musculoskeletal system by use of the latest scanning technology that gives us deeper insight to your functioning nervous system.
After that, gentle, specific chiropractic adjustments provide immediate relief. Patients typically report decreased pain and stiffness and increased range of motion in just one appointment.
I'll frequently explain that "it's like layers of an onion – you can only work so many layers at a time." Depending on the condition's severity, the usual healing time is between 6 to 12 weeks but can last up to a year. Within the first 3 months, you will need to have a couple sessions weekly. We have affordable rates that can be paid monthly to make chiropractic easy and accessible and, most importantly, financially capable.
Patients enjoy an increased quality of life due to reduced stress, decreased pain and inflammation, and increased range of motion. Overall, the patient's nervous system begins to radiate with ease and comfort as the care process initiates a healthier state of well-being.
If you live near Hengrove Imperial Park in Bristol or the Chew Valley and think you or a loved one could benefit from gentle chiropractic care for the upper cross syndrome, call us today, and we well help you regain your health.
With Love,
Rob Firth