Upper Cross Syndrome

Upper crossed syndrome (UCS) occurs when the muscles in the neck, shoulders, and chest become deformed, usually as a result of poor posture. The muscles that are typically the most affected are the upper trapezius and the levator scapula, which are the back muscles of the shoulders and neck. First, they become extremely strained and overactive. Then, the muscles in the front of the chest, called the major and minor pectoralis, become tight and shortened. When these muscles are overworked, the surrounding counter muscles are underutilized and weak. Overactive and underactive muscles can then overlap, resulting in an X shape.

What Causes Upper Crossed Syndrome?

Poor posture is the main driver of UCS. Researchers have long seen the syndrome among laundry workers and others whose work demands a lot of bending and twisting. 

‌But more frequently these days, people who are at risk for UCS are spending too much time hunched over a laptop or a smartphone.

What are the symptoms?

People with UCS display stooped, rounded shoulders and a bent-forward neck. The deformed muscles put strain on the surrounding joints, bones, muscles and tendons. This causes most people to experience symptoms such as: neck pain, headache, weakness in the front of the neck, strain in the back of the neck, pain in the upper back and shoulders, tightness and pain in the chest, fatigue, lower back pain, trouble with sitting to read or watch TV, trouble driving for long periods, restricted movement in the neck and shoulders, pain and reduced movement in the ribs, pain, numbness, and tingling in the upper arms

How Is Upper Crossed Syndrome Diagnosed?

If you have UCS, you're probably experiencing pain in your neck and shoulders. Perhaps you've noticed that it's gotten worse over time. You usually feel this way when you're doing the things that caused the imbalance in the first place.

You may have one or more of these particular symptoms: 

• Frequent shifting while sitting, using the computer, or watching TV‌
• Difficulty driving because of muscle tightness or pain‌
• Lower back pain
• Soreness around the shoulder blades‌
• Tight or painful neck muscles

If you exhibit one or more of the following classic outward signs of UCS, your doctor will most likely notice:

• A spine that curves inward at the neck.
• Shoulders that have a forward rounded shape.
• Shoulder blades that protrude.
• Slouched forward with the head or neck.

TREATMENT

Physical therapy

A physical therapist uses a combination of approaches. First, they offer education and advice related to your condition, such as why it’s occurred and how to prevent it in the future. They will demonstrate and practice exercises with you that you will need to continue with at home. They also use manual therapy, where they use their hands to relieve pain and stiffness and encourage better movement of the body.

Lying down exercises

1. Lay flat on the ground with a thick pillow placed about a third of the way up your back in alignment with your spine.
2. Let your arms and shoulders roll out and your legs fall open in a natural position.
3. Your head should be neutral and not feel stretched or strained. If it does, use a pillow for support.
4. Stay in this position for 10–15 minutes and repeat this exercise several times per day.

Sitting down exercises

1. Sit with your back straight, place your feet flat on the floor and bend your knees.
2. Put your palms flat on the ground behind your hips and rotate your shoulders backward and down.
3. Stay in this position for 3–5 minutes and repeat the exercise as many times as you can throughout the day.

Fixing Upper Back and Neck Pain

Upper back and neck pain can put a stop to your day and make it difficult to function normally. The causes of this discomfort vary, but they all stem from how we hold ourselves while standing, moving, and, most importantly, sitting.

Pain in the neck and upper back can limit your movements and abilities. If you do nothing about your pains, they will worsen, spread, and limit you even more. This is usually due to the muscles around your immediate area of pain tensing up in order to protect that one spot. This expansion restricts movement and can turn a single clenched muscle under your shoulder blade into a painful shoulder and a tension headache.

Causes of upper back and neck pain include:

• improperly lifting something heavy
• practicing poor posture
• sports injury
• being overweight
• smoking

Quick relief and prevention

Chronic upper back and neck pain can become a very serious problem. However, some general soreness in your back and neck area is quite common. There are a few measures you can take for quick relief when this discomfort arises, and some things you can do to try to prevent it altogether.

Use a cold pack and anti-inflammatory torment help for the primary three days after the torment begins. After that, interchange applying warm and cold to your damage. Upper back and neck torment more often than not eject abruptly, but mending can take a long time. On the off chance that you’re still in torment and your development is restricted after a month; it’s time to see your specialist.

Back pain and sleep

Back and muscle pain can also interfere with your sleep. In your deepest stages of sleep, your muscles relax. This is also the time when your body releases human growth hormone. When you lose sleep due to back or neck pain, you lose this opportunity to heal.

When to see a doctor

If your neck or back is harmed by a blow, like when you’re playing football, or in a car accident, see a specialist instantly. You may be confronting a concussion or inner injuries. Experiencing any deadness is additionally a sign that you just ought to check in together with your healthcare supplier. In the event that you attempt treating your torment at domestic and it doesn’t resolve after two weeks, see your specialist.

How to Treat Cervicalgia (Neck Pain)

The condition is common and usually isn’t a reason to worry. Neck pain can happen for many reasons and can usually be remedied through simple lifestyle changes.

For example, your muscles may be tense from sitting for hours at work with poor posture. Neck pain may also be a result of injury from a car crash or even muscle strain from overextending yourself during exercise.

Stretches for neck pain relieve

Taking time to stretch your neck each day may also help. You might want to wait to do any exercises until the worst of your pain has gone away.

Before you try any of these moves, consider warming up the area with a heating pad or performing them after taking a warm shower or bath.

Neck stretches

1. Look forward. Simply bring your chin slowly down to your chest. Hold this position for 5 to 10 seconds. Return back to your starting position.
2. Tilt your head back and look up toward the ceiling. Hold for 5 to 10 seconds. Return to your starting position.
3. Gently bring left your ear toward your left shoulder without actually making contact. Only tilt your head until you get a little stretch in your neck. Hold for 5 to 10 seconds. Return to your starting position.
4. Repeat this move on your right side.
5. Repeat the entire sequence three to five more times.

Head turns

Once you stretch out your neck to your basic range of motion, you can also work on rotating your neck a bit.

• Face forward.
• Turn your head to one side, like you’re looking over your shoulder. Hold for 5 to 10 seconds.
• Slowly turn 180 degrees the other way. Hold again for 5 to 10 seconds.
• Repeat this sequence three to five times.

Now that you’ve warmed up, you can apply what’s called overpressure to extend the stretches you just tried.

1. Sitting down put your right hand under your right leg. This will keep your right shoulder down.
2. Position your left arm over your head so that you can cover your right ear with your left hand.
3. Moving your left ear toward (but not actually touching) your left shoulder like you did with the rotations, gently pull with your left hand to add extra stretch.
4. Hold this position for 30 seconds.
5. Repeat with the other side.
6. Work up to doing this stretch three times on each side.

In the event that home treatment doesn’t offer assistance your neck pain, make an arrangement to see your specialist. Keep in mind: Most individuals see enhancement with their neck torment after two to three weeks of at-home treatment. In spite of the fact that most causes of cervicalgia aren’t a reason for concern, there are certain genuine conditions, like meningitis, which will be causing your discomfort.

You ought to moreover let your specialist know in case you involvement deadness, lose quality in your hands or arms, or feel a shooting torment going down your arm from your bear. These are signs that something more serious may be going on along with your wellbeing that needs quick consideration.

Tips for Avoiding Upper Cross Syndrome in the Future

Begin by practicing good posture, being sure to avoid positions that create discomfort or numbness. In particular, don’t give slouching a chance to become a habit.

Here are some other things to try for better posture:

• Watch your weight.
• Wear shoes that offer support.
•  Set the height of your chair or desk so you can attain proper posture. 
• Instead of leaning your head down to look at a book or screen, raise the book or screen up to eye level. 
• If you sit down for long periods of time, remember to take a break and stretch every so often. 
• If you stand for long periods of time, support one foot on a short, sturdy object.
• When in bed, support your neck and lower back with rolled towels or pillows of that size.
• Exercise the muscles around your neck, shoulders, and chest at least two or three times per week. 
• Try to exercise the muscles of your core, your back and abdomen, at least daily, even if just by taking a short walk.

Alongside the advice of your doctor or physical therapist, these tips will help reduce your risk of having to deal with UCS.