Healthy Living Practices for Writers #3: Lower Cross Syndrome
By Mary Lynn Cloghesy and Jason Schembri
It creeps behind you and lays in wait while you work, unnoticed. By the time you sense it, it’s too late. Your knees will go weak, nerves will fire down your back, and legs will crumple, making it hard to stand, once it has you in its grip. If it hasn’t crippled you, it will make escape difficult, if not impossible. Make no mistake: it’s coming for you. Is this a villain in my latest thriller, or an anti-hero targeting the writing community? No, it’s Lower Cross Syndrome (LCS), and it’s on the rise. A recent study revealed that Americans now sit for about 9.5 hours per day, a significant increase over the past fifty years. This condition is associated with accelerated aging and higher incidents of heart disease.
As if that weren’t bad enough, a whopping 80% of adults will suffer low back pain at some point in their lives, and scientific evidence suggests the condition will become chronic in 50-80% of confirmed cases. Worse yet, LCS is associated with a band of thugs that can do a lot of damage: knee injuries increase by 20-30%, sciatic nerve irritation affects 40% of people with LCS, and overall movement is reduced by 30-40%. So, how are we, as writers, supposed to combat such a formidable foe—especially since our primary occupational hazard is the amount of time we sit to write?
First, we need to shine a light on the issue, to understand what it is and how to prevent it; next, we need to make a plan, because if it’s not a problem now, it’s only a matter of time.
Lower Cross Syndrome: What is it? Why should you care?
Lower Cross Syndrome is a postural pathology caused by muscular imbalances in the lower body, particularly the pelvis and lumbar (or lower) spine. It occurs when certain muscle groups become tight and overactive, while others become weak and underactive to compensate, leading to a characteristic pattern of dysfunction. Because the sacrum, or the triangular bone at the base of the spine, sits inside the pelvis and connects to the hips, its attachment points are negatively impacted as well. Here are the common causes:
Prolonged sitting or poor posture
Sedentary lifestyle
Weak core muscles
Overuse of certain muscle groups (e.g., tight hip flexors in athletes )
Why should you care?
There are many reasons to care about LCS that not only relate to the troubling statistics regarding the number of individuals affected by it, but also to its harmful secondary conditions that can be multi-faceted and hard to diagnose. For example, Drop Toe (or Foot Drop) is a result of SI (sacroiliac) joint dysfunction, which is rooted in LCS. It isn’t just a posture problem—it’s a silent disruptor of daily life.
If left unchecked, LCS can lead to chronic lower back pain, tight hips, poor mobility, and other preventable ailments. For anyone who spends long hours sitting—especially writers—LCS can gradually weaken core muscles and overwork the lower back, increasing the risk of injury and discomfort. Beyond the physical strain, it also affects energy levels, focus, and overall well-being.
Here are the symptoms of LCS:
A throbbing or stiff lower back
Nerve pain that shoots down the leg
Anterior pelvic tilt (excessive forward tilt)
Weak core stability
Dysfunction of the L5/S1 joint (where the flexible part of the spine meets the fused part)
Tightness in the hip flexors and hamstrings
Restricted or poor movement patterns in activities like squatting or running
For those scientists among us, here are the specific muscles involved in LCS:
Tight/Overactive Muscles:
Hip flexors (e.g., iliopsoas, rectus femoris)
Lower back muscles (e.g., erector spinae)
Weak/Inhibited Muscles:
Abdominal muscles (e.g., transverse abdominis, rectus abdominis)
Gluteal muscles (e.g., gluteus maximus, gluteus medius)
What can you do about it?
The good news? With proper awareness, movement, and targeted exercises, LCS can be managed, allowing you to move freely and live pain-free. Most, if not all, of us will face this culprit at some point in our lives, but don’t despair, taking proactive steps to address the muscle imbalances in LCS can make a significant difference. Whether you are suffering from LCS, or taking preventative action, the key lies in strengthening weakened muscles, particularly in the core and glutes, while loosening tight muscles, such as the hip flexors and lower back.
It’s important to incorporate exercises into your routine that target these areas, take movement breaks, and increase your awareness of what’s happening to your body as you write. Depending on the extent of the condition, meaning how your joints, ligaments, and muscles have been transformed by LCS, various treatment modalities may be necessary to relieve tension and disrupt pain cycles.
Some individuals may require medical intervention in the form of surgery, or other treatment programs, so if you have advanced LCS, please consult a physician. For the majority of writers, who are not afflicted by advanced LCS, whether you opt for self-care techniques or professional support, consistency is crucial. Here are some solutions to consider:
Physical Therapy or Chiropractic Care
A physical therapist or chiropractor can design a program tailored to your specific needs, focusing on alignment and muscle strength.
Massage or Fascial Therapy
Deep tissue and/or trigger point massage can help release tension in the lower back and hips. Fascial therapy is a manual modality that targets tight or scarred connective tissue.
Yoga or Pilates
These movement systems focus on both flexibility and strength, helping to balance the muscles that are overactive and underactive in LCS.
Tool Facilitated Stretching and Foam Rolling
A variety of tools are available to help reset the muscles, focusing on lengthening tight hip flexors, quads, and lower back muscles. For example, Gaiam Restore Back Stretch.
Use a foam roller to release tension in the glutes and hamstrings. A tennis ball works too.
Personal Training and/or Strengthening Exercises
Personal trainers will identify movement patterns and areas of concern that you might not be aware of.
Glute bridges, squats, and deadlifts can help activate and strengthen the glutes and core. Planks and pelvic tilts strengthen the abdominal muscles and lower back. There are many online videos that can help you create a home-based practice.
Postural and Ergonomic Awareness
Maintain a neutral spine while sitting or standing to avoid exacerbating muscle imbalances. Also, consider a standing desk or a chair designed to accommodate different sitting positions, such as the Pipersong Meditation Chair.
Consider ergonomic adjustments to your workspace to promote better posture.
Healthy Living Top Tip
Our top healthy living tip for this edition: support equals release.
As mentioned in our previous article on Upper Cross Syndrome, do not to pull on tight muscles. You’ll likely do more damage than good as “stuck” muscles need to be coaxed to move, or they can tear at the attachment points. Your body will begin to let go when you give it the support it needs to feel safe enough to do so — not a bad metaphor for life.
For example, if you have been sitting to write for three hours or more, stop and put your legs up the wall (ONLY if you DON’T have a heart condition, high blood pressure, a lower body hernia, or Glaucoma, of course). Slide your pelvis back at least twelve inches, so that your hamstrings are soft. (note: only those who stretch often will benefit from keeping their pelvis next to the wall, as the angle is too steep for most folks.) Allow the blood flow to reverse by keeping your feet above your head, then start to pump the calves, as they are the “heart” of the lower body, returning blood to the heart.
By using the floor to support your entire torso, then positioning your legs so they lean into the hip sockets, you’re providing maximum support. The muscles in the pelvis will start to release, and the spine will lengthen too.
LCS is a scary condition but do not fear, tireless writers. Arm yourself with knowledge and a strategy, and you’ll be slaying that scoundrel in no time.
Authors: Mary Lynn Cloghesy & Jason Schembri. Mary Lynn formerly co-owned a therapeutic clinic, and Jason is a long-term weight loss and healthy living coach. Together, they host a writing and hiking retreat in the Canadian Rockies.
