Upper crossed syndrome (UCS) is a condition in which the muscles of the neck, shoulders, and chest become distorted as a result of bad posture.
The upper trapezius and the levator scapula, which are the back muscles of the shoulders and neck, are usually the most impacted. They become stressed and hyperactive in the first place. The major and minor pectoralis muscles at the front of the chest thereafter become tight and shortened.
When these muscles are hyperactive, the counter muscles around them are underutilised and weak. The muscles that are hyperactive and those that are underactive can then overlap, forming an X shape.
What are the reasons for this?
The majority of cases of UCS are caused by improper posture. Specifically, long durations of standing or sitting with the head thrust forward.
This is a common position taken by people when they are:
- Using a laptop, computer, or smartphone to read, watch TV, bike, or drive
- UCS can arise as a result of congenital abnormalities or injuries in a tiny percentage of instances.
What are the signs and symptoms?
People with UCS have stooping shoulders, rounded shoulders, and a forward-bent neck. The surrounding joints, bones, muscles, and tendons are all strained as a result of the distorted muscles. The majority of people will have symptoms like:
- Headache and neck pain
- front of the neck weakness back of the neck strain pain in upper back and shoulders tightness and pain in the chest jaw pain weariness
- ache in the lower back
- difficulty sitting for extended periods of time to read or watch TV difficulty driving for long periods of time
- Pain in the neck and shoulders, as well as restricted movement in the ribs
- Upper arm aching, numbness, and tingling
Options for treatment
Chiropractic care, physical therapy, and exercise are all alternatives for treating UCS. A combination of all three is usually advised.
Chiropractic treatment
UCS can cause your joints to become misaligned because to tight muscles and poor posture. These joints can be realigned with the help of a chiropractic adjustment from a licenced practitioner. This can help the affected parts have more range of motion. In most cases, an adjustment also expands and relaxes shortened muscles.
Physical therapy is a type of treatment that is used
A physical therapist employs a variety of techniques. To begin, they provide information and guidance about your illness, such as why it happened and how to avoid it in the future. They will show you and practise exercises with you that you will need to do at home. They also employ manual therapy, which involves using their hands to ease pain and stiffness while also encouraging improved body movement.
Exercises
Exercising while lying down
- Place a thick pillow about a third of the way up your back in alignment with your spine while lying flat on the ground.
- Allow your arms and shoulders to naturally roll out, and your legs to naturally open.
- Your head should be in a neutral position, not strained or stretched. If this is the case, a cushion can be used to provide support.
- Stay in this position for 10–15 minutes, and then perform the exercise numerous times throughout the day.
- Exercises for sitting
- Sit up straight with your back straight, your feet flat on the floor, and your knees bent.
- Rotate your shoulders backward and down with your palms flat on the ground behind your hips.
- Stay in this position for 3–5 minutes, then repeat as many times as possible during the day.
What is the procedure for diagnosing it?
Your doctor will be able to spot UCS because it has a variety of distinguishing characteristics. These are some of them:
The head is frequently in a forward position, the neck curves inward, the upper back curves outward, and the shoulders are rounded, extended, or raised, and the visible area of the shoulder blade sits out instead of laying flat.
If you have these physical qualities and are also experiencing the symptoms of UCS, your doctor will diagnose you with the disease.
In most cases, Outlook UCS may be avoided. The importance of maintaining good posture in both avoiding and treating the illness cannot be overstated. Be conscious of your posture and fix it if you find yourself in a bad one.
Treatment for UCS symptoms can typically alleviate or eliminate the symptoms altogether. Some people will continue to suffer from the illness throughout their life, but this is usually because they are not sticking to their workout routines or paying attention to their posture on a regular basis.
When the tailored treatment strategies for UCS are strictly followed, the problem is completely controllable.
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