Sitting for extended periods can lead to 'dead butt syndrome,' and here are ways to prevent it.

Musculoskeletal injury experts claim that sitting for extended periods can increase the likelihood of heart disease, high blood pressure, obesity, and "dead butt syndrome."

Gluteal amnesia refers to the condition where the buttocks, upper thigh, or hip experiences numbness or pain after sitting for an extended period.

Dr. Carrie Pagliano, a physical therapist in Arlington, Virginia, and spokesperson for the American Physical Therapy Association (APTA), explained to Planet Chronicle Digital that the term "gluteal amnesia," or "dead butt," can be associated with difficulty feeling or accessing glute activation during specific exercises or activities.

Causes and symptoms of ‘dead butt syndrome’

Prolonged sitting can lead to a conflict between the hip flexors and glutes.

Tamar Amitay, a licensed physical therapist and owner of Thrive Integrated Physical Therapy in New York City, explained to Planet Chronicle Digital that the hip flexors shorten and tighten while the gluteal muscles get over lengthened, resulting in inefficient muscle activation.

Experts agreed that this muscle imbalance can cause discomfort in the buttocks, particularly for individuals who spend long hours sitting daily.

Edward Farrell, an orthopedic physical therapist at Physical Solutions Physical Therapy and Fitness on Long Island, New York, explained to Planet Chronicle Digital that "dead butt syndrome" refers to the weakening and deconditioning of the glute muscles and the tightening of muscles opposing them, resulting in an imbalance of the musculature and function.

Patients with pain and tightness in the hips and buttocks often experience discomfort in the lower back, which Farrell frequently encounters.

According to the source, older patients frequently complain about long workdays spent sitting at their desks, while younger patients tend to spend hours engaging in activities such as video gaming or social media browsing.

"Once we can resolve the acute issue, the take-home message is to get up and move around every once in a while."

Dead butt syndrome is a condition where the glute muscle doesn't contract as efficiently, according to experts. This can result in other problems in the future.

"The condition can actually become quite serious," Farrell warned.

"The glutes, especially the gluteus medius, function as stabilizers during walking and running. If these muscles weaken and become less efficient, more stress is transferred to the lower back and other parts of the hip and thigh."

If the pelvis is not stabilized, the hip can drop on one side, resulting in hip and spine pain, as well as knee pain, and may affect a person's gait, according to Amitay.

Diagnosis of the condition

Experts suggest that a physician may recommend the Trendelenburg test for someone experiencing dead butt syndrome, which can reveal weakness in the glute muscles responsible for hip abduction.

The test involves having the patient stand on one leg for up to 30 seconds while holding onto an object to prevent falling. If the pelvis drops on the opposite side, it suggests weakness in the gluteus medius and gluteus minimus muscles, as supported by research.

Physical therapists observed that some patients complain about not feeling their gluteal muscles contract strongly during glute-targeted exercises like a bridge.

It's advisable to seek the help of a physical therapist if you're doing glute exercises but can't feel your glutes, as it could be due to an underlying issue that needs to be addressed.

Recommended treatment

Farrell stated that treatments for gluteal amnesia may include therapies to alleviate pain and tightness, such as moist heat, electrical stimulation, ultrasound, and ice.

Exercises such as squats, side clamshells, and side leg lifts are performed to strengthen the abductors and glutes, while stretching for the hip flexors, ITB band, and piriformis is done once symptoms lessen, as advised.

"After resolving the immediate problem, the key message is to periodically stand up and stretch."

According to Pagliano, physical therapy sessions may be necessary to fortify muscles and enhance flexibility.

Exercises that target core strength and muscle balance can aid in preventing and reversing dead butt syndrome, she stated.

Amitay suggested that incorporating lifestyle changes, such as utilizing a standing desk and establishing a reminder to stand up and move around, can be beneficial.

To reduce the adverse effects of prolonged sitting, several physical therapists advised taking a one-minute walk every 30 minutes.

Taking walks during lunch hours and standing during phone calls can decrease the time spent sitting, advised.

It is advised to follow a routine that includes stretching, strengthening, and cardio exercises.

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Individuals with symptoms of dead butt syndrome should seek the help of a physical therapist or physician who specializes in musculoskeletal injuries.