Healthy Living Practices for Writers #3: Lower Cross Syndrome

By Mary Lynn Cloghesy and Jason Schembri

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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.

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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.

Between Pen and Paper: Flaneuring Through a Writer’s Mind – Writing on My Own Spectrum

By Andi Kopek

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Oh, Spring is in the air. Spring is in the air, on the ground, and underneath. We can see it, touch it, and smell it. The snow has melted away, taking our unreasonable New Year resolutions with it, and allowing buds of SMARTI goals to slowly open and release the fragrance of new hope. I think Spring is my favorite season—it brings so much positivity.

Spring is a season of rebirth and renewal, which, if you think about it, is exactly what writing is

—a process of bringing ideas to life. Characters blossom, plots grow, and creativity flourishes when given the right care.

If, in the past two months, you set yourself goals that you didn’t achieve, don’t see them as failures. Instead, consider them compost—necessary for new growth. You didn’t fail; you simply gathered data on what doesn’t work for you. Now, armed with that knowledge, let’s plant a new plan—one that works with your creative style and makes 2025 your best writing year yet.

Knowing Your Creative Style

"So, what is your creative style? Do you know?"

I believe that in every profession—just as in life itself—knowing yourself is essential.

Here, I’d like to cite my favorite ancient Greek philosopher, Socrates, who believed that self- knowledge is the foundation of wisdom. His famous dictum, "Know thyself" (γνῶθι σεαυτόν, gnōthi seautón), wasn’t just philosophical rhetoric; it was practical advice. Only when you understand your own nature—your habits, strengths, limitations, and rhythms—can you work with them, rather than against them.

As writers, we often push ourselves toward one-size-fits-all productivity models, thinking that the only way to succeed is to write in a very specific way, perhaps mimicking the modus operandi of a famous writer. It worked for them, so why not for me?

In this search for the "right" way to write, we are often asked: Are you a planner or a pantser?

Do you meticulously outline every detail of your story ("Structure is everything!")?

Or do you let the ink flow freely, trusting instinct to lead you ("Only inspiration fuels my creativity!")?

The Planner vs. Pantser Spectrum

“So, which one are you?”

If you truly know yourself, as Socrates intended, you may find that you are neither—or both. Like with so many things in life, the planner vs. pantser debate is an artificial dichotomy. There are many more options than just two extremes. I prefer to see it as a spectrum of creative style, with pure planners on one end and pure pantsers on the other.

Most writers fall somewhere in between, blending both styles to some extent. Here are some examples of different positions on the spectrum:

1. The 25% Planner / 75% Pantser

Approach:

This writer starts with a general idea—perhaps a theme, a character, or a rough sense of where the plot should go. They prefer to let the story develop organically, following inspiration as it comes. Instead of a detailed outline, they jot down key plot points or the ending, allowing for flexibility in how the story unfolds.

Writing Process:

They write freely, with character motivations and subplots emerging naturally. They embrace unexpected twists, adjusting as needed. Revision is a crucial part of their process, often reshaping major elements after the first draft to bring structure to their organic storytelling.

Challenges:

Without a solid plan, they may struggle with plot consistency or pacing. The lack of pre-planning can lead to extensive revisions, requiring multiple drafts to refine the structure.

2. The 50% Planner / 50% Pantser Approach:

This writer outlines the major beats of the story but leaves plenty of space for spontaneous changes. They know the beginning, middle, and end, but allow details to evolve naturally. Character arcs are planned in advance, yet there is room for discovery and unexpected developments.

Writing Process:

They alternate between structured and exploratory writing, using a loose outline as a guide. They are comfortable diverging from their plan when inspiration strikes. Editing is done progressively, but major structural changes are reserved for later drafts.

Challenges:

At times, they may struggle with indecision—whether to stick to the outline or follow instinct. Finding the right balance between planning and creativity is key to maintaining momentum.

3. The 75% Planner / 25% Pantser Approach:

This writer prefers a structured process, outlining story structure, character arcs, and key turning points in advance. However, they still allow some flexibility within scenes, dialogue, and minor subplots. While most of the novel is mapped out, they recognize that stories evolve during the drafting process.

Writing Process:

They write within their outline framework, treating it as a guide rather than a strict rule. Their logical progression allows for smooth drafting, but they enjoy minor creative detours along the way. Since much of the structure is in place from the start, revisions are typically more efficient. Challenges:

This type of writer may feel creatively restricted when inspiration leads them away from the outline. If their plan is too rigid, spontaneous ideas might feel disruptive rather than enriching to the story. Finding a balance between structure and flexibility is key.

Finding Your Own Creative Balance

“Do you identify with one example more than the others?"

The most important thing is this: Know thyself. Write from a position of who you are, not who you wish to be.

And here’s a final thought: You don’t have to stay in one place on this spectrum forever.

For one novel, you might thrive as a 25% Planner / 75% Pantser, letting your story unfold naturally. For another, you may lean into structure, becoming a 75% Planner / 25% Pantser to tackle a complex, multi-layered plot. And that’s okay. It’s okay to be a fluid writer on a spectrum of writing styles.

So take a deep breath. Fill your lungs with warm Spring air, the fragrance of blossoms, and the music of birds chirp. And remember how exciting it is to be a creative, amazing writer—on your own terms.

Andi

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Andi Kopek is a multidisciplinary artist based in Nashville, TN. With a background in medicine, molecular neuroscience, and behavioral change, he has recently devoted himself entirely to the creative arts. His debut poetry collection, Shmehara, has garnered accolades in both literary and independent film circles for its innovative storytelling.

When you’re in Nashville, you can join Andi at his monthly poetry workshop, participate in the Libri Prohibiti book club, or catch one of his live performances. When not engaging with the community, he's hard at work on his next creative project or preparing for his next, upcoming art- focused podcast, The Samovar(t) Lounge: Steeping Conversations with Creative Minds, where in a relaxed space, invited artists share tea and the never-told intricacies of their creative journeys.

Healthy Living Practices for Writers – Silent Killer: Imposter Syndrome

By Mary Lynn Cloghesy and Jason Schembri

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Did you know that you have a silent killer within you? One that is capable of not only derailing your writing life, but also your profession, personal relationships, and pastimes? Recent research has shown that creatives are uniquely susceptible to this disease due to the subjective nature of their work, the solitary aspects of their craft, and the competitive landscape of the arts. A whopping 70% of writers will suffer from this affliction, including some unlikely characters. Consider what Dr. Maya Angelou has said about herself and her work, “I have written eleven books, but each time I think, ‘Uh oh, they’re going to find out now. I’ve run a game on everybody, and they’re going to find me out.’” She’s not the only one. Even John Steinbeck has cried, “I am not a writer. I’ve been fooling myself and other people.” If the icons among us are negatively impacted by Imposter Syndrome, then what hope is there for the rest of us? Clearly, it’s critical to know what it is and how to deal with it in order to protect ourselves from this author interrupter. 

What is Imposter Syndrome?

While you may not know the term, I’m guessing you’re familiar with its symptoms. Ask yourself: Have I experienced persistent self-doubt or feelings of inadequacy despite evidence of success? Have I wondered if I was a fraud or feared being exposed as such regardless of my skills, qualifications or achievements? If so, you’re in the thralls of Imposter Syndrome. It’s a form of dysfunctional thinking that has been described as “chronic self-doubt and a sense of intellectual fraudulence that overrides any feelings of success or external proof of competence.” This mental affliction plays on your fears, needling you with subliminal suggestions, and causes you to question yourself, your talent, and your ability to achieve your dreams. It’s subtle, insidious, and stalking you right now. In fact, it’s such a common experience among writers that it could be considered an epidemic.

While Imposter Syndrome will cause you to hang your head in shame, it has many other faces. It will drive you to adopt the behaviours listed below rather than address its root causes, especially when you are feeling vulnerable, such as during the query process or in the midst of critiques. Here are the masks it wears:

• Perfectionism – Setting impossibly high standards and feeling like a failure when they aren’t met.

• Overworking – Trying to compensate for perceived inadequacies by working excessively.

• Discounting success – Attributing achievements to luck or external factors rather than talent, skill or effort.

• Fear of failure – Avoiding new challenges due to the fear of being "found out.”

Diagnosing Imposter Syndrome

To combat this disease, you must diagnose it correctly, but how do you know if you’re simply having a bad day or struggling with Imposter Syndrome? Frequency and consistency are important factors to consider, as are patterns in your thinking that reveal deep-seated worry and self-sabotage. Telltale signs that you are suffering from Imposter Syndrome include the following:  

• Negative Self-Talk

• Do you often think, "I’m not a real writer," even though you’re increasing your word count regularly and actively creating new works?

• Do you believe your work isn’t good enough, no matter how much you revise?

• Perfectionism & Procrastination

  • Do you keep rewriting the same passages because they’re "never good enough"?

  • Do you delay submitting work or starting a project because you fear failure?

• Dismissing Accomplishments

  • Do you downplay praise or attribute success to luck instead of your talent and hard work?

  • Even after recognition (awards, nominations, publication), do you feel like you don’t deserve it?

• Fear of Being "Exposed"

  • Do you worry that other writers, editors, or readers will figure out you’re a fraud?

  • Does the idea of publishing or speaking about your work make you anxious?

• Comparing Yourself to Others

  • Do you feel like other authors are "real writers," but you’re just faking it?

  • Do you look at their success and think, "I’ll never be as good as them"?

• Overworking to Prove Yourself

  • Do you push yourself to exhaustion, believing you must work twice as hard to deserve success?

  • Do you avoid celebrating milestones because you can’t accept you’ve really earned them yet?

What can you do about it?

Recognizing Imposter Syndrome is the first step. Take off the mask, look in the mirror, and say out loud, “I am a writer. I am accomplished, I work hard, and I deserve my success,” then notice how you feel. Free write about it. The key is to manage self-doubt rather than attempt to eliminate it. Leading expert, Dr. Valerie Young, author of The Secret Thoughts of Successful Women, has stated, “The only difference between people who feel like impostors and those who don’t is that the impostors’ thoughts stop them.” Here are some practical steps: 

• Acknowledge It & Call It Out

• When you hear that inner voice saying, "I’m not a real writer," or "I don’t deserve this," challenge it. Ask yourself: What evidence do I have that this is true? Spoiler: There isn’t any. Use the mirror to reflect what is real instead. Write an affirmation and say it out loud to yourself, then get back to your writing. Your work and readers are waiting.

• Reframe Your Thinking

• Pay attention to your inner dialogue. Instead of saying, "I just got lucky" try: "I worked hard, improved my craft, and took advantage of my opportunities." Whenever doubts and fears come up, remind yourself, "Every writer doubts themselves—this is normal, but it doesn’t define me."

• Keep a “Proof” Folder

• Create a digital or physical folder where you save:
  ✅ Positive feedback from editors, agents, or readers
  ✅ Good reviews or contest recognitions 
  ✅ Personal milestones—finishing a draft, hitting a word count goal, getting shortlisted
  On tough days, revisit these to remind yourself that your work has real value and made a positive impact.

• Stop the Comparison Game

• It’s easy to look at other writers and feel lost or behind, but their journey isn’t yours. Even bestselling authors struggle with Imposter Syndrome! Instead of comparing yourself to others, focus on your progress. The only person to compare yourself to is you. Also, cheer others on knowing they need your support as much as you need theirs.

• Write Through It

• Fear and self-doubt thrive in inaction. Keep writing, even if you don’t feel "good enough" that day. One of the best ways to grow as a writer is to write. The only way out is through.

• Share Your Struggles with Fellow Writers

• Imposter Syndrome relies on silence. Talking about it with other writers can be eye-opening—they probably feel the same way! Other authors will have tips as to how to beat this too, so reach out to your critique group or friends in the field to gather collective wisdom. 

• Celebrate Your Wins (Big & Small)

• Finished a chapter? Got positive feedback? Submitted to an agent? Celebrate it! Recognizing progress helps rewire your brain to see your success instead of dismissing it. If in doubt, go for a quick win: write a flash fiction piece, watch a video on the art and craft of writing, read one of your favorite authors. Your choices are endless.

• Accept That Doubt is Normal

• Even established authors battle Imposter Syndrome. The trick is to acknowledge the fear but not let it control you. You’re not an imposter—you’re just a writer pushing past your perceived limits.

Healthy Living Top Tip

Like most diseases, it’s a coordinated approach over time that promotes healing. While there are some actionable steps included in this article to help you diagnose and manage Imposter Syndrome, you may need to go deeper. Our top tip for this month is to be curious about what’s happening, especially if you are struggling, and to acknowledge that you are not alone. 

Don’t allow your internal worries to cross over into reality and kill your success. One thing that is unique to writers is we get to breathe life into “real” imposters (excuse the oxymoron), villains and victims, then wipe them out with the keyboard. Take advantage of this unique ability and feel emboldened to vanquish your internal imposter. Eradicate the disease at its source. Your story awaits.

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Authors: Mary Lynn Cloghesy & Jason Schembri. Mary Lynn is the founder of the Leadership Literary Lab (https://leadershipliterarylab.com), and Jason is a long-term weight loss specialist (https://jasonschembri.coach) Together, they host a luxury writing retreat in the Canadian Rockies.