Office Workers Face a New Concern: “Office Chair Butt”
There’s something new on social media that’s gaining attention among office employees—a phenomenon dubbed “Office Chair Butt.” The term describes the flat appearance of one’s backside after sitting for prolonged periods.
Alyssa Mosca, a certified fitness trainer from Planetary Fitness in New York, explains that “office chair butt” happens due to a lack of muscle activation in the back chain while remaining stationary.
She emphasizes, “Your posture can really harm your back.” To help mitigate this, she suggests several simple exercises to activate the glutes, hamstrings, and quad muscles throughout the day:
- Air squat (just your body weight: squat down and rise back up)
- Rushing (step forward or backward until your knee is at a 90-degree angle)
- Good morning (keep your back straight, bend at the hips, then return upright)
- Bulgarian split squats (step forward while your rear leg is elevated on a bench)
She points out that these exercises require no equipment and can even be performed from an office chair.
Sitting for extended periods is linked to a higher risk of neck pain, according to research. Mosca stresses the importance of not only doing these strength exercises to engage the glutes but also supporting the surrounding muscles for overall stability.
She encourages office workers to incorporate a bit of movement each time they stand up, ideally performing 2-3 sets of 12-15 repetitions of one of the exercises mentioned. “If this becomes routine, perhaps set a timer every 45 minutes to an hour to prompt yourself,” she suggests.
Incorporating these exercises into a regular gym routine could also be beneficial in combating muscle loss. This could involve a circuit of kettlebell swings, Smith machine squats, hip thrusts, and walking on an incline.
Jonathan Puleio, a board-certified expert in ergonomics and global vice president of Hunsanscale, also weighs in on the “Office Chair Butt” phenomenon. He explains that muscle groups can weaken and accumulate fat in a way that differs from muscle tissue. This change in appearance can lead to a flatter and sometimes droopier look.
Puleio agrees that muscle atrophy is influenced by movement and posture but also highlights that the design of office chairs plays a significant role. Chairs that promote movement and allow for posture changes throughout the day can help mitigate these issues.
He adds that using chairs designed for movement, particularly those with a self-regulating reclining mechanism, can aid in preventing conditions like “Office Chair Butt.” The reclining mechanism adjusts to the user’s weight, offering more freedom to move than traditional office chairs.
Puleio advises incorporating simple actions, like taking calls while standing or remaining active in the office. “I often take a microbreak to grab a glass of water or even go outside for a quick walk. These little habits really help tackle this problem,” he notes.
Experts emphasize the need for employers to prioritize employee comfort and ensure proper ergonomics in the workplace. Discomfort can quickly lead to pain and injury, which can be both costly and debilitating.
