We’ve all heard that sitting for long periods can harm our health, but did you know it can also cause a condition called “Dead Butt Syndrome”?
This problem occurs when the muscles in your glutes (buttocks) become inactive from too much sitting. Here’s everything you need to know about it and how to avoid it.
What is Dead Butt Syndrome?
Dead Butt Syndrome, also known as gluteal amnesia, happens when the gluteus medius muscle stops functioning properly due to prolonged sitting.
Sitting for long hours restricts blood flow, causing the glutes to “forget” their role. This can lead to pain in the hips, lower back, and ankles, and makes it harder to activate your glutes during exercises.
How to Tell If You Have It
If you spend hours sitting each day, you may be at risk for Dead Butt Syndrome. The condition causes the glutes to become inactive, which leads to strain on other muscles and joints.
You might feel tightness in your hips, lower back, hamstrings, or quads instead of your glutes after exercising. If this sounds familiar, it’s time to take action.
How to Prevent Dead Butt Syndrome
The key to preventing Dead Butt Syndrome is staying active throughout the day. If you sit for long periods, make sure to take breaks every hour to stand, stretch, and move around.
Stretching before and after exercise is also important, especially for those who run or cycle. Additionally, exercises that target the glutes can help keep them engaged and prevent them from “falling asleep.”
Effective Exercises to Activate Your Glutes
Here are five exercises that can help activate your glutes and prevent Dead Butt Syndrome:
- Wide Stance Jump Squat: This explosive move helps engage the glutes and quads.
- Side Steps with Bands: Strengthen the gluteus medius and minimus, two important muscles in the glutes.
- Side Lunge: This exercise targets the glutes, hamstrings, and thighs.
- Kettlebell Squat: A full-body exercise that strengthens the glutes and supports proper form.
- Lateral Step Up: A great way to activate the glutes, quads, and core muscles.
Bonus Tip: Don’t forget to clinch your glutes throughout the day to keep them engaged.
If you’re experiencing symptoms of Dead Butt Syndrome, it’s important to act quickly. Regular movement, stretching, and targeted exercises can help keep your glutes strong and prevent atrophy.
So, if you feel that “tingling” sensation, take a break, get up, and move to keep your glutes from falling asleep.
