Sitting Too Much? Learn About Dead Butt Syndrome and Simple Fixes

Do you ever feel a dull ache in your rear or experience lower back pain when you’re running, hiking, or even just sitting for long periods? You might be dealing with a condition called gluteal amnesia—more commonly known as “dead butt syndrome.” It’s more serious than just feeling stiff after sitting too long; this condition can affect your daily activities and lead to other discomforts in your body.

What is Dead Butt Syndrome?

Dead butt syndrome occurs when the gluteus medius (one of the three main muscles in the glutes) becomes inactive and/or weak from prolonged sitting. This muscle is crucial for stabilizing your hips and pelvis during movement, such as walking, running, or hiking. However, for those who sit for hours at a desk or while driving, the muscle essentially "forgets" how to engage properly. 

When your glutes are inactive, it places extra strain on other parts of your body, such as your lower back, hamstrings, and even knees. This imbalance can lead to pain and discomfort in those areas, especially during physical activity. Prolonged sitting also leads to a lack of blood flow to your muscles which can cause numbness or a tingling sensation.

Signs of Dead Butt Syndrome

If you’re wondering whether you’re experiencing dead butt syndrome, here are some of the common signs to look out for:

1. Achy or stiff buttocks after sitting for a long time.

2. Lower back pain when you engage in physical activities like running or hiking.

3. Weakness or discomfort in your hips.

4. Tightness in the front of your hips or hamstrings.

5. Reduced performance in athletic 

6. Struggle with everyday activities such as walking upstairs.

6. A shooting pain down down the leg that feels similar to sciatica.

An individual’s spinal curvature can also be an indication of dead butt syndrome. The lower back naturally forms an S shape but more extreme curvature can be the result of tight hip flexors pulling the spine forward. 

How Does Dead Butt Syndrome Happen?

Dead butt syndrome is typically the result of a sedentary lifestyle. This can be seen in individuals who work in an seated office for a prolonged period of time. Sitting for long stretches each day without moving can cause the glute muscles to weaken or shut down. In essence, your brain "forgets" to signal those muscles to activate. As a result, other muscles, like your lower back or quads, have to overcompensate, which can lead to strain or injury.

Your hip flexor muscles run from your lower back, through your pelvis, and across the front of your thigh. These muscles are responsible for the leg movement you make when walking, climbing up the stairs, and running. When these muscles are not stretched enough or properly, it can trigger dead butt syndrome. Even athletes can have a risk of getting DBS, especially if their non-running time is spent seated. This is due to the strain of certain exercises that can lead to too much strain on the muscles and tendons that go long periods of time in the same position. 

How to Combat Dead Butt Syndrome

The good news here is that dead butt syndrome can be easily managed and even prevented with some simple exercises and habits. The treatment methods may vary depending on the severity of DBS and your physical activity goals. Here are some tips:

1. Get Moving Regularly: One of the easiest ways to prevent or combat gluteal amnesia is to stand up and move around every 30 to 50 minutes. Walking, stretching, or even just standing for a few minutes can wake up your glute muscles, prevent them from becoming inactive and keep them strong. A great trick for this tip is to set a timer on your phone for every 30 to 50 minutes as a reminder to stand up and stretch or take a little walk. 

2. Do Glute Activation Exercises: Simple exercises can help remind your glutes how to fire. Try:

   - Squats: Great for activating your entire lower body.

   - Marching in Place: Helps engage the glutes and improves hip flexibility.

   - Hip Circles: Gently rotating your hips can help increase blood flow to the area.

   - Glute Bridges: Lay on your back, feet on the ground near your glutes, and lift your hips toward the ceiling, squeezing your glutes at the top.

3. Posture Check: Sitting with poor posture can exacerbate dead butt syndrome. Try to sit upright, with your feet flat on the floor and your hips and knees at 90-degree angles.

4. Self-Massage: A little self-massage or even poking the muscles around your hips can help remind your brain that your glutes are there. This physical stimulus can help re-engage your glute muscles.

5. Get An Exercise Ball: If you are required to sit for long periods of the day, you could consider switching your flat chair for a stability ball. Another alternative is to invest in a standing desk. 

Why It’s Important to Address Dead Butt Syndrome

Ignoring dead butt syndrome can lead to more serious issues over time. Chronic lower back pain, hip problems, and even knee injuries can develop as your body tries to compensate for weak glutes. By addressing it early and incorporating regular movement and exercises, you can avoid these complications and keep your body moving efficiently.

If you’re experiencing persistent pain in your back, hips, or knees, it may be worth seeking professional help. A chiropractor can assess your posture and muscle imbalances to help develop a plan tailored to your specific needs.

Get Relief at Westside Chiropractic

At Westside Chiropractic, we specialize in helping people address muscle imbalances and posture issues. If you're dealing with symptoms of dead butt syndrome or other muscular issues, we can provide a customized treatment plan to get you back to feeling your best.

Don’t let a “dead butt” slow you down! Book an appointment with Westside Chiropractic today to start your journey toward a pain-free, active lifestyle.