Dead Butt Syndrome: Exercises and Other Lifestyle Changes to Combat the Dangers of Too Much Sitting

It’s no secret that sitting too long can lead to a number of health issues, from poor blood circulation and spine issues to weight gain and decreased mental health.  One that seems to be drawing more attention than ever is what is commonly described as “dead butt syndrome.” Luckily, there are simple ways to help prevent the risks associated with the condition. Below you’ll find more information on dead butt syndrome, easy exercises to reduce symptoms and other preventative measures to take.

What is dead butt syndrome?

Dead butt syndrome (DBS) is a term coined by the public to describe the physical struggle that can occur after sitting for prolonged periods of time. In the medical community, it’s referred to as gluteal amnesia or gluteus medius tendinopathy.

“The typical American lifestyle is much more sedentary now than in the past, and all of this sitting results in weak muscles, especially the gluteus muscles, which hold a lot of pressure in the sitting position,” says Dr. Jennie Stanford, an obesity medicine physician and medical contributor for Drugwatch. “Weak glutes and tight hip flexors can make it difficult to stand up and walk after long periods of sitting.”

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According to Healthline, the condition’s name specifically refers to the gluteal muscles not being able to properly achieve their main purpose, which is supporting your pelvis and keeping your body in proper alignment.

What are dead butt syndrome symptoms?

When you’ve been sitting for a while, there are a few things that you may notice that indicate “dead butt syndrome.” The first is usually sore or numb muscles in your lower extremities and buttocks.

Over time – especially for those who lead a sedentary lifestyle or spend hours sitting at their desk – it’s possible to see more serious and long-term side effects. “This can lead to hip, back, and knee pain and muscle weakness,” explains Stanford. “It can also weaken core strength overall because the glutes are an important component of core strength. (Suffering from lower back pain? Try these self care remedies). 

Poor balance and posture can become issues, especially if aches in your lower back make it difficult to stand or sit straight.”

Exercises for dead butt syndrome

One of the easiest ways to treat the symptoms of dead butt syndrome (and ward off health problems down the road) is to engage in regular movement. They can help keep the major muscle groups functional and strong, says Stanford.

Kendall Wood, Tonal coach and certified personal trainer, suggests three simple exercises to try at home. “All of these exercises effectively target the glute muscles, hip flexors, hamstrings and quads through hip abduction, hip extension and flexion, and lateral movement,” she explains.

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DNS (Dynamic Neuromuscular Stabilization) Star

To do:

• Lean on your side with your elbow underneath your shoulder
• Bend your knees and stack them
• Lift your top leg
• Place your other hand on your hip and push both hips forward, lifting them off the ground
• Sit back and allow your bottom hip to touch the floor

Curtsey Lunge

 To do:

• Stand with feet slightly apart, directly below the hips
• Bring one leg back and cross it behind the other foot
• Bend down into a lunge, lowering the back knee towards the floor
• Stand up and bring feet back together
• Repeat on the other side

 Sumo Squat

 To do:

• Stand at a wide stance with toes pointed at a 45-degree angle
• Lower your body down with your chest up and knees pointing out
• Stand up with feet remaining flat on the floor

Other ways to help prevent dead butt syndrome

While these exercises are simple ways to prevent dead butt syndrome, there are other steps you can take in your daily life too. These help sidestep any physical pain and discomfort that can otherwise occur from it.

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First, if you spend much of your day sitting, be sure to take short breaks to stretch and move around. Consider setting a five-minute alarm to go off every hour as a reminder.  “Treat this as an appointment on your calendar you cannot miss,” advises Wood. You could even consider investing in a standing desk to ensure that you don’t spend long hours seated. 

Next, when you’re in a multi-story building, skip the elevator as much as you can. “Consider taking the stairs when possible to utilize the hip flexors and lower body so the glutes recognize their importance and avoid becoming underactive,” adds Wood. If you have stairs in your home, you can also take advantage of your five-minute sitting break to climb the steps. (You can also try these easy indoor walking exercises).

Finally, focus on stretches that specifically target the glutes before you engage in other forms of exercise. “It’s important to activate muscles through movement prep before loading an exercise to ensure the neuromuscular connection is present and overcompensation isn’t occurring in other areas of the body, which can lead to injury,” she cautions. Movements like glute bridges, single-leg hinging and quadruped hip abduction are great for this.