If you’re like me, chances are that you’re sitting in front of your computer right now or looking down at your phone. Not only that, but chances are that you’re also slouching right now, too.
All of this slouching and looking down really messes up your posture and can cause something called Upper Crossed Syndrome, or UCS. It’s a problem when the muscles of your upper back, shoulders, neck and chest become out of balance. What’s happening is that the muscles in your 
upper back—your trapezius and levator scapulae become strained. At the same time, the muscles in your chest—pectoralis major and minor get tight and become shortened. From the side, these muscle groups tend to form an X shape, leading to the name, Upper Crossed Syndrome.
The main cause of UCS is poor posture, mostly caused by our use of technology that demands that workers sit in front of a computer and where people spend hours hunched over their phones. Due to the role of prolonged screen time as a cause of UCS, it’s been dubbed iHunch. However, Upper Crossed Syndrome can also occur from long hours reading, watching TV, biking, driving for long periods of time and any kind of extended work that causes you to bend, look down, slouch or hunch over.
How do you know if you have UCS? Here are a few common signs:
- Discomfort or tightness in your neck and/or shoulders
- Fidgeting and repositioning to get more comfortable when sitting at the computer or watching TV
- Pain, a stiff neck and tight neck and shoulder muscles when driving
- Pain in your lower back
- Sore, tight or achy shoulder blades
- Stiff, tight or painful neck muscles
- Rounded shoulders
- Your head or neck is slouched forward
- Your spine curves inward at the neck
Treating UCS
Here’s the good news: Upper Crossed Syndrome is treatable. If you let it go, it can get worse and impact your breathing, cause problems with your spine and reduce your range of motion and function. Certainly working to improve your posture is a good place to start, but it may not be enough. Research has found that physical therapy is beneficial in helping to align your spine and improve your range of motion. A physical therapist will work with you to provide stretches and exercise to strengthen weakened muscles and relax muscles that are tight and reactive.
Typically, exercises for Upper Crossed Syndrome involve opening up your chest and working to stretch and engage your back muscles. You can do this by leaning into a doorway with your elbows and hands on the door jamb or lying on a large training ball. Your physical therapist may also give your exercises with large rubber bands, called Thera-bands or have you work with weights.
Acupuncture and massage may also be helpful in treating Upper Crossed Syndrome. Acupuncture can help relieve any pain associated with this condition, reduce inflammation, loosen muscle knots and release trigger points. A massage therapist can work on loosening and releasing tight muscles.
It’s important to know that while UCS can be treated, it can also be prevented. One of the best ways to avoid Upper Crossed Syndrome is to take
care of your posture. For example:
- Raise any screen you’re working with to eye level, so you’re not looking down to read it.
- Practice good ergonomics. Set your chair height so that your feet can rest flat on the floor.
- Take a break and stretch every hour or so when you’re sitting for a long period of time.
- When you’re lying down, support your neck with a rolled towel or small pillow.
- Stretch your upper back and open up your chest often each day, and do strengthening exercises for these muscles two or three times a week.
- As a way to support your posture, strengthen your core muscles—those of your abdomen, hips, butt and lower back.
- Wear good shoes that support the arches in your feet and replace them when they become worn.
The bottom line is that UCS is an epidemic that no one has heard about. It can be painful, uncomfortable and ultimately limit your ability to do the activities that you like to do. Fortunately, Upper Crossed Syndrome can be prevented and treated—and the first place to start is with your posture.
