Sitting for too long can lead to “dead butt syndrome.” Here’s how you can avoid it

Sitting for long periods of time has been shown to increase the risk of heart disease, high blood pressure and obesity – but it can also contribute to “dead butt syndrome,” say health experts who specialize in musculoskeletal injuries.

This condition, also called gluteal amnesia, causes numbness or pain in the buttocks or pain in the upper thigh and hip after prolonged sitting.

“The term gluteal amnesia or 'dead butt' can correlate with difficulty sensing or achieving glute activation during a particular exercise or activity,” 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 dead butt syndrome

Over time, prolonged sitting can lead to a tug-of-war between the muscles at the front of the hip (hip flexors) and those at the back of the hip (glutes).

“The hip flexors shorten and tighten, and the glutes become overextended, resulting in inefficient muscle activation,” Tamar Amitay, a 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 real torment, especially for people who sit for many hours every day.

“The term 'dead butt syndrome' simply refers to a weakening and deconditioning of the gluteal muscles and a consequent tightness of the opposing muscles, creating an imbalance in muscle tone and function,” Edward Farrell, an orthopedic physical therapist at Physical Solutions Physical Therapy and Fitness on Long Island, New York, told Fox News Digital.

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Farrell frequently treats patients suffering from pain and tension in the hips and buttocks, as well as lower back discomfort.

“Older patients often report long days at a desk, and younger patients may have a habit of playing video games or surfing social media for hours,” he told Fox News Digital.

“Once we have solved the acute problem, the message is to get up and move every now and then.”

In dead butt syndrome, the glute muscle doesn't actually die but rather “shuts down,” meaning it no longer contracts as efficiently, the experts said. This can lead to other problems later.

“The situation can actually become quite serious,” warned Farrell.

“The gluteal muscles – particularly the gluteus medius – act as stabilizers and provide lateral support while walking and running,” he said. “When these muscles become weakened and less efficient, more stress is transferred to the lower back and other areas of the hip and thigh.”

If the pelvis is not stabilized, the hip can drop to one side, which Amitay says causes strain and pain in the hip and spine and even along the kinetic chain to the knee. This can also affect the way a person walks.

Diagnosis of the condition

If someone suffers from dead butt syndrome, the doctor may recommend the Trendelenburg test, which experts say can indicate weakness in the gluteal muscles responsible for hip abduction.

In this test, the patient stands on one leg for up to 30 seconds (holding onto an object if necessary to avoid falling). If the pelvis drops to the contralateral side (the side that is not bearing weight), this indicates weakness in the gluteus medius and gluteus minimus muscles, according to peer-reviewed studies.

Physiotherapists point out that some patients do not feel a strong contraction of their gluteal muscles when performing exercises that specifically tense the buttocks, such as a bridge.

“If you're doing glute exercises and you're not feeling your glutes, you should see a physical therapist to figure out why you're having trouble reaching those muscles,” Pagliano told Fox News Digital.

Recommended treatment

According to Farrell, treatment options for gluteal amnesia may include therapies to relieve pain and tension, such as moist heat, electrical stimulation, ultrasound and ice.

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“As soon as the symptoms subside, exercises [are performed] to strengthen the abductors and glutes, such as squats, lateral clamshells and lateral leg raises, as well as stretches for the hip flexors, ITB band and piriformis,” he said.

“Once we have solved the acute problem, the message is to get up and move every now and then.”

In many cases, physical therapy sessions may be necessary to strengthen muscles and increase flexibility, Pagliano says.

Targeted exercises that optimize core strength and muscle balance can also help prevent and reverse dead butt syndrome, she said.

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Lifestyle changes, such as using a standing desk and setting a timer to remind you to get up from your chair and move, can also help, Amitay advises.

Several physical therapists recommend getting up every 30 minutes and walking around for a minute or two to mitigate the negative effects of sitting for too long.

They suggest that it may also be helpful to stand during phone calls or take a walk during your lunch break to reduce the amount of time you spend sitting.

It is also generally recommended to follow a general exercise program that includes stretching, strengthening and cardio exercises.

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Anyone who has symptoms of dead butt syndrome should contact a physical therapist or a doctor who specializes in musculoskeletal injuries.