Sitting for long periods of time is known to increase the risk of heart disease, high blood pressure and obesity, but medical experts who specialise in musculoskeletal injuries say it could also lead to “dead butt syndrome”.
This condition, also known as hip amnesia, causes numbness and pain in the buttocks, upper thighs and hips after sitting for long periods of time.
“Gluteal amnesia, or the term 'dead butt,' may correlate with difficulty feeling or accessing gluteal activation during certain movements or activities,” Dr. Carrie Pagliano, a physical therapist in Arlington, Virginia, and spokesperson for the American Physical Therapy Association (APTA), told Fox News Digital.
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Causes and Symptoms of “Deadbutt Syndrome”
Over time, sitting for long periods of time can create a “tug of war” situation between the muscles at the front of your hip (hip flexors) and the muscles at the back of your hip (glutes).
According to health experts who specialise in musculoskeletal injuries, sitting for long periods of time can lead to “dead butt syndrome”. (iStock)
“The hip flexors become shortened and tight, the glutes become hyperextended, and muscle activation becomes inefficient,” Tamar Amitai, licensed physical therapist and owner of Thrive Integrated Physical Therapy in New York City, told Fox News Digital.
Experts agree that this muscle imbalance can be a literal pain in the butt, especially for people who sit for long periods of time on a daily basis.
“The term 'dead butt syndrome' simply describes a condition in which the gluteal muscles become weak and wasted, causing the opposing muscles to become tight, resulting in a muscular and functional imbalance,” Edward Farrell, M.D., an orthopedic physical therapist at Physical Solutions Physical Therapy and Fitness in Long Island, New York, told Fox News Digital.
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Farrell frequently sees patients who suffer from lower back discomfort, as well as pain and tightness in the lower back and buttocks.
“Older patients often spend long days at work sitting at a desk, while younger patients may have the habit of spending hours playing video games or browsing social media,” he told Fox News Digital.
“Once you've solved the serious issues, the next best thing is to get up and move around every now and then.”
With dead butt syndrome, experts say, the glutes don't actually die, but rather “shut down” and no longer contract efficiently, which can lead to other problems down the line.
“This condition can actually become quite serious,” Farrell warned.
Experts say muscle imbalances can be a literal pain in the butt, especially for people who sit for long periods of time on a daily basis. (iStock)
“The glutes, especially the gluteus medius, act as stabilizers, providing lateral support when walking and running,” he continued. “When these muscles become weaker and less efficient, it puts additional strain on other areas, such as the lower back, hips, and thighs.”
Amitai says that if your pelvis is not stable, your hip joint can drop to one side, which can cause strain and pain in your hip joint, spine and even up the kinetic chain into your knees. This can also affect the way you walk.
Diagnosis of the condition
If you have symptoms of dead butt syndrome, your doctor may recommend a Trendelenburg test, which experts say can indicate weakness in the gluteal muscles, which are responsible for hip abduction.
In this test, patients stand on one leg (holding on to an object if necessary to avoid falling) for up to 30 seconds. Peer-reviewed studies show that if the pelvis drops to the opposite (non-weight-bearing) side, it indicates weak gluteus medius and gluteus minimus muscles.
Experts said that in many cases, physiotherapy sessions may be required to properly strengthen the muscles and increase flexibility. (iStock)
Physiotherapists say some patients complain that they don't feel a strong contraction of their gluteal muscles when doing gluteal exercises such as bridges.
“If you're doing glute exercises and you're not feeling your glutes, it's worth seeing a physical therapist to figure out why you're having trouble reaching those muscles,” Pagliano told Fox News Digital.
Treatment Recommendations
Farrell noted that treatment for hip amnesia may include therapies to reduce pain and pressure, such as moist heat therapy, electrical stimulation, ultrasound therapy and ice therapy.
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“Once symptoms subside, exercise [are performed] “Abductor and glute strengthening exercises such as squats, side clamshells and side leg lifts are effective, as are hip flexor, ITB band and piriformis stretches,” he said.
“Once you've solved the serious issues, the next best thing is to get up and move around every now and then.”
Experts advise that using a standing desk is one way to help prevent dead butt syndrome. (iStock)
In many cases, physical therapy sessions may be needed to strengthen muscles and improve flexibility, Pagliano said.
Targeted exercises to optimise core strength and muscle balance can also help prevent and improve dead butt syndrome, she said.
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Amitai also advised that lifestyle changes such as using a standing desk or setting a timer to remind you to get up from your chair and move around can help.
Some physical therapists recommend getting up and walking around for a minute or two every 30 minutes to help reduce the negative effects of sitting for long periods of time.
“Once symptoms subside, exercise [are performed] “Abductor and glute strengthening exercises such as squats, side clamshells and side leg lifts are also effective, as are hip flexor, ITB band and piriformis stretches,” says the physiotherapist. (iStock)
She also suggests reducing the amount of time you spend sitting by standing up during phone calls or taking a walk during your lunch break.
Following a general exercise routine that incorporates stretching, strengthening and aerobic exercise is also widely recommended.
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Anyone experiencing symptoms of deadbutt syndrome should see a physical therapist or a doctor who specializes in musculoskeletal injuries.
