What is 'dead butt syndrome' caused by sitting for too long?

You’ve been sitting at your desk for hours, focused and productive—until that dull ache in your lower back starts to creep in. Then, it might be time to stand up and move or you could be heading toward what’s called “dead butt syndrome”.

“The name sounds silly, but the side effects are serious,” warns Jane Konidis, a specialist in physical medicine and rehabilitation at the Mayo Clinic, in The New York Times report.

Also known as gluteal amnesia this disorder strikes when your glutes, or butt muscles, effectively “forget” how to do their job leading to serious discomfort and even potential long-term damage if left unchecked.

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Here’s what you need to know about this disorder and how to keep your muscles engaged.

What leads to dead butt syndrome?

Over time, sitting for long periods can lead to a “tug of war” situation between muscles in the front known as hip flexors, and those in the back of the hip known as the glutes.

When you take a step forward, the glutes should activate first. But when you sit, muscles on the front of the hip and thigh allow them to rest. Repeated eight-hour desk days can cause a delay in the neurons that signal them to activate, Chris Kolba, a physical therapist at the Ohio State University Wexner Medical Center told The New York Times.

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As a result, “the hip flexors shorten and tighten, and the gluteal muscles get over-lengthened, leading to inefficient muscle activation,” said Tamar Amitay, a licensed physical therapist and owner of Thrive Integrated Physical Therapy in New York City, in a Fox News Digital report.

This imbalance, when muscles forget how to function, meaning they fail or become slow to activate, can lead to a literal “pain in the butt.”

Amitay explains: “The glutes — the gluteus medius in particular — act as stabilisers, providing lateral support with walking and running. If these muscles become weakened and less efficient, more stress is passed onto the lower back and other areas of the hip and thigh.”

“When the pelvis is not stabilised, the hip can drop on one side, causing stress and pain in the hip and spine and even down the kinetic chain to the knee,” he said.

How to know if you have dead butt syndrome?

To check if you have dead butt syndrome, a simple test involves standing on one leg for up to 30 seconds, using support if needed to avoid falling. According to studies, if your pelvis drops on the side not bearing weight, it suggests weakness in the gluteus medius and minimus muscles.

Dr Konidis shared another test with The New York Times. It involves performing a glute bridge, where you lie on your back and lift your hips into the air. As your hips rise, engage your glutes and do five to ten reps. You should feel a slight burn in your glutes. If instead, you feel strain in your hamstrings, it’s a sign your glutes aren’t activated.

“If you’re doing glute exercises and can’t feel your glutes, it’s worth consulting with a physical therapist to determine why you’re experiencing difficulty accessing these muscles,” Dr Carrie Pagliano, a physical therapist and spokesperson for the American Physical Therapy Association told Fox News Digital.

How to prevent dead butt syndrome?

To prevent dead butt syndrome, significant lifestyle changes are needed to counter the effects of prolonged sitting. Regular exercise, focusing on glute-strengthening activities, and frequent movement are key strategies.

Dr Kondis says that for most healthy people, the glutes should fire on their own when moving. One should set an alarm and stand up every 30 to 50 minutes and gently tap your butt cheeks with your fingertips.

“That little bit of stimulation reminds the brain that those muscles are there,” one expert noted.

Engaging in exercises like squats, hip circles, lunges, and glute bridges is an effective way to reactivate and strengthen the glute muscles.

Apart from this, small measures like standing at desks, integrating stretching routines into day-to-day life, and taking periodic walks can help enhance muscle functions and overall health.

With input from agencies