Upper Cross Syndrome – Its More Common Than You Think

What is Upper Cross Syndrome?

Upper Cross Syndrome means a combination of overactive and underactive muscles in the upper part of the body that cause pain. Muscle areas affected include the neck, shoulders, and chest. The upper trapezius, and levator scapula become extremely overactive and strained whilst the pectoralis muscles become shortened and tight. Because of this imbalance, the muscles in the front of the neck (cervical flexor muscles) and lower shoulders (rhomboid and lower trapezius muscles) become underused and weakened. This is where the syndrome gets its “x” name because of the “x” shape that develops when the divisions of overactive and underactive muscles imbricate.

What causes Upper Cross Syndrome Pain?

The most common cause of Upper Cross Syndrome is poor posture and lifestyle habits. The forward head posture from repetitive tasks such as the use of electronic devices, reading, computer use, office work and driving are often to blame. People suffering from Upper Cross Syndrome usually have postural irregularities that can be describe as slouching. In some cases, injury or congenital disabilities may contribute to the development of the condition.

Symptoms of Upper Cross Syndrome.

Some common characteristics can include the head consistently in a forward position with an inward curvature in the spine containing the neck and an outward curvature in the spine of upper back, shoulders, and chest. The shoulder blades may be elevated or protracted, and the shoulders rounded. This is where the muscles are in a continuous state of being pulled or stretched forward. The imbalance associated with upper cross syndrome can put stress on other muscles, tendons, bones, and joints, causing symptoms that include:

Headache; neck pain; chest pain and tightness; pain in the upper back, especially the shoulders

sore shoulder blades; pain in the jaw; tiredness; restricted range of motion in the neck or shoulders; numbness, tingling, and pain in the upper arms; pain and reduced range of motion in the ribs and lower back pain

How do you treat Upper Cross Syndrome?

Treating Upper Cross Syndrome usually requires a multiple facet approach. Regular treatment with a Qualified Practitioner using Acupuncture and Musculoskeletal Therapy is beneficial in helping relieve pain, tension, and tightness. Education in self-assessment and lifestyle changes is also necessary. Regular stretching and tailored exercises to restore good posture, strengthening the weakness and relieve the tension is still the best way to reverse the problem. Being aware of your habits is also important, this is the best way to prevent it.

Will it get better?

Excluding congenital conditions or trauma through serious injury, reversing Upper Cross Syndrome is possible. Regular exercises such as Wall or Floor angels, posture monitoring and better habits will help to quickly relive to problems associated with Upper Cross Syndrome. Speaking with a professional will help to determine if you have Upper Cross Syndrome and what you can do to fix it.

Will it come back?

Definitely. Upper Cross Syndrome will return if you continue to do the same things you have always done that caused it to happen in the first place. Regular check-ups and treatment can certainly help.