Post-Pregnancy Posture & Upper Crossed Syndrome.

Pregnancy, Birth, and Motherhood can put a lot of stress and strain on the structures of a woman’s body. In postpartum, pregnancy hormones can stay in the body for about three months, loosening joints, muscles, tendons and ligaments, putting more pressure on the soft tissues of the body. After the arrival of the baby, there is sudden demand on the mother’s body to repetitively feed, lift, push, carry and hold baby impacting a mother’s posture amongst other things. Coupled with the growing weight of the baby, the increased breast size as well as awkward positioning during feeding and carrying, all of which can put an additional stress on the body and can exacerbate the issue.

Through these repetitive movements, a woman's posture may shift forwards adapting to more rounded shoulders, a forward head posture and increased inwards curvature of the lumbar spine, thus increasing the load on the ligaments, joints, muscles and tendons which are trying to provide support. Overtime this may ultimately lead to pain, restrictions, compensatory and abnormal movement patterns developing mainly in the neck, shoulders, upper back and chest.

What is Upper Crossed Syndrome?

Upper Crossed Syndrome refers to the weakening and tightening of the muscles of the shoulders, neck and chest. These are essentially out of balance with muscles such as upper Trapezius and Levator Scapula becoming overactive and strained and the chest muscles such as Pectoralis Major and Minor, becoming shortened and tight . As a result of this, other muscles such as the cervical flexor muscles (front of the neck) and the Lower Trapezius, Rhomboids and Serratus Anterior (lower shoulders) become weak from underactivity,

The term ‘Upper Crossed Syndrome’ refers to the ‘x’ shape if drawn on a person in side view, demonstrating where the tight and weak muscles are in the upper body.

What causes 'Upper Crossed Syndrome?

Upper Crossed Syndrome can affect anyone who spends prolonged periods of time with their head forward and shoulders rounded. This means that anyone who sits at a laptop/phone everyday as well as mums, can be affected and will, overtime start to develop pain and limited range of motion in the upper body.

In my clinic, I see a lot of mothers who are experiencing neck and shoulder pain particularly around the medial scapula area (shoulder blades), back pain, headaches, breathing problems and chest pain. Some women also present with tingling and numbness in their hands and fingers which can be due to restrictions and tightness in the chest/shoulder girdle area. These symptoms are normally caused by bad or awkward feeding positions, carrying and holding baby/children, heavier breasts, as well as pushing baby in their buggy.

Symptoms:

• Tight or painful Neck and Shoulders

• Headaches

• Chest Pain, tightness or breathing problems

• Pain around the upper back, particularly the shoulders

• Jaw pain

• Restricted range of motion in the neck and shoulders

• Strain in the back of the neck and weakness in the front

• Numbness and tingling in the arms, hands or fingers

• Pain around the scapula (shoulder blades)

• Lower Back Pain

• Difficulty sitting, reading, and watching TV

• Inability to get comfortable when feeding.

• Pain on activity.

• An inward curving spine at the neck.

• ‌Shoulders that are rounded forward.

• Winged shoulder blades.

• ‌Head or neck slouched forward.

Tips for how to correct and relieve pain:

Upper Crossed Syndrome can be corrected with manual therapy and exercise prescription to decrease pain, increase strength, flexibility and mobility.

The best way to prevent upper crossed syndrome is to avoid activities which involve your head leaning forward for prolonged periods of time. However, as a mother who is feeding her baby this may not be an option, although there are ways to limit the impact on these muscles.

• Whilst feeding place 1-2 pillows on your lap under the baby to avoid you having to lean forward. Think baby to boob/bottle. NOT boob/bottle to baby.

• When pushing the buggy, if possible, extend the handles to the highest setting to bring your shoulders back into alignment.

• If you are working at a computer, make sure you elevate the computer screen to be in line with your eyes.

• When breastfeeding, alternate breasts to avoid overstraining one side.

• If you are sitting for prolonged periods at time, remember to take breaks and stretch often,

• Awareness of your own posture and of any movements or activities that worsen symptoms.

• Post Natal Massage, to relieve pain, increase strength through stretches and increase joint range of motion.

• Doing stretches i2-3 times a week which specifically target muscles around the neck, shoulders and chest.

• Doing strengthening exercises which focus on weakened muscles in the front of the neck and lower shoulders.

• Daily 30 minute cardiovascular exercise such as walking or swimming.

• Integrate Core Strengthening Exercises.

• Drink water regularly to ensure soft tissues stay hydrated.

• Heat pads to relieve and soften tight muscles.

• Warm baths with epsom salts.

• At bedtime use a single pillow that retains its shape.

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