In today’s digital age, an increasing number of individuals find themselves spending hours hunched over desks, peering into computer screens, and tapping away on keyboards. While technology has certainly brought countless conveniences into our lives, it has also introduced a unique set of health challenges. One of the primary complaints among desk workers is the nagging pain in the neck and upper back region. If you can relate, there’s a good chance you might be dealing with something called the Upper Crossed Syndrome (UCS).
What is Upper Crossed Syndrome?
UCS is characterised by a specific pattern of muscle imbalances. The most prominent visual cue is the forward head posture, often paired with an exaggerated curvature of the upper spine, known as hyperkyphosis. This cervical lordosis (the natural curve of the neck) becomes more pronounced secondary to the excessive kyphosis.
Contributing Factors to UCS
Several factors contribute to the development of UCS:
Erector Spinae Weakness: These are the muscles running along your spine. Weakness in them can result in an inability to maintain an upright posture, causing the upper back to slump forward.
Poor Thoracic Extension: Limited flexibility in the mid-back (thoracic) area can cause excessive curvature and result in poor posture.
Sustained Poor Posture: Continually sitting in a slouched position, especially during long work hours, significantly contributes to UCS.
Hypertonic Pectoralis Muscles: Overly tight chest muscles pull the shoulders forward, contributing to the forward head posture.
Vertebral Shape and Degeneration: As we age, the shape and health of our vertebrae can change, contributing to posture changes and pain.
Muscle Imbalances in UCS
Muscle imbalances play a key role in UCS. Some muscles become shortened and tight, while others become lengthened and weak.
Shortened Muscles:
Pectoralis Major and Minor: These are the primary muscles of the chest. When tight, they pull the shoulders forward.
SCM (Sternocleidomastoid): This muscle runs along the side of the neck. When tight, it can pull the head forward.
Levator Scapulae and Upper Trapezius: These neck muscles contribute to the elevation of the shoulders, causing tension and discomfort.
Weakened Muscles:
Erector Spinae: As previously mentioned, weakness here leads to a hunched posture.
Deep Cervical Flexors: Weakness in these neck muscles causes overcompensation by other muscles, resulting in the head’s forward position.
Serratus Anterior: A weak serratus anterior can affect the position of the shoulder blade, further contributing to poor posture.
Addressing UCS and Neck Pain
It’s crucial to recognise and address UCS early. Incorporating Myotherapy sessions to release tight muscles, strengthening exercises for the weakened ones, and integrating regular posture checks throughout the day can make a world of difference. Ergonomically designed workspaces, regular breaks, and exercises targeting these specific muscles can prevent, manage, and even reverse the symptoms of UCS.
If you are feeling pain, stiffness or headaches from computer work, book in for a Myotherapy session.