Have you ever felt like your derriere may be causing issues, maybe after spending a significant amount of time sitting? If you ever felt an unusual weakness in your muscle, or even discomfort to surrounding muscles, this may be a concern worth exploring.
This condition or combination of symptoms is more commonly known as gluteal amnesia. Living a sedentary lifestyle or spending long hours in your office chair can be common risk factors for dead butt syndrome (DBS).
Let’s review more details of this syndrome, the symptoms you may experience, and of course how to prevent and fix this!
What Exactly is Dead Butt Syndrome?
First off, your glutes consist of your:
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
Because these muscles are in charge of stability and hip movements, certain factors such as muscle imbalances, prolonged sitting or living a sedentary lifestyle can contribute to gluteal amnesia.
Let’s explore a little more about how this works…
Muscle imbalances mean having weaker muscles in this area, therefore the surrounding muscles end up having to compensate to carry out certain movements. Your hamstrings or lower back may now be working harder - or it can also lead to your hip flexors being tight.
Prolonged sitting or sedentary lifestyle can mean you’re not activating your glutes for an extended amount of time. Long hours at a desk job without stretching or a lack of breaks from sitting can lead to decreased blood flow and muscle tightness as mentioned
Symptoms of Dead Butt Syndrome
- Buttock numbness or pain
- Lower back pain
- Possible hip bursitis
- Knee soreness
- Difficulty activating glutes with exercise
So… Is Dead Butt Syndrome Real?!
DBS may not be considered an actual medical diagnosis… however, DBS/gluteal amnesia has been defined as such: a disorder marked by dysfunction of the gluteus medius, which results in discomfort, weakness, and changes in biomechanics.
It has been recognized as a common problem for:
- Office workers
- Athletes
- Individuals with bad posture
- Those who are sedentary
How to Fix Dead Butt Syndrome
The main goals when fixing DBS are to restore balance and activate your glutes more consistently. In other words, doing glute exercises, stretches and also strengthening your posterior chain.
Let’s go through a few easy interventions you can try at home with little to no equipment.
Glute Activation Exercises
- Glute bridges
- Lateral band walks
- Clamshells
How to activate glutes is one of our expert topics here at QL Blawg, so be sure to check out our page dedicated to helping you find the right ones for you!
Stretching Your Muscles
Here, you’ll want to focus on your hip flexors, quads and your tensor fasciae latae (TFL). If the muscles at the lateral and anterior sides of your hip are tight/shortened, your glutes may have a harder time activating. Try these stretches:
- Hip flexor stretch
- Standing quad stretch
- IT band stretch
We have a great resource on how to do a really good Tensor Fasciae Latae Stretch, so don’t miss out!
Posterior Chain Exercises
- Lunges
- Squats
- Hip Thrusts
Overall, a combination of the above in your daily routine can hopefully reduce your symptoms or even your risk for gluteal amnesia! Remember to take breaks from sitting throughout the day to simply walk around and stretch. Additionally, it always helps to also be ergonomically inclined and ensure you have proper posture when sitting and standing.
Key Takeaway
Since a sedentary lifestyle may be more common these days, incorporating easy moves and actions can not only reverse this condition but keep you mobile and hopefully pain free! Continue focusing on proper form when doing your targeted exercises and daily stretches. Keep your glutes strong so that you can move about freely as you age.
Dead Butt Syndrome FAQ
How do you fix dead glute syndrome?
AKA dead butt syndrome (DBS) can be fixed by focusing on activating and strengthening your glutes. You’ll also want to stretch out and release any tightness in surrounding muscles such as your hip flexors or even your IT band.
How to fix flat buttocks syndrome?
Muscles that are not used frequently enough may look flat and function suboptimally. This may happen if you’re sitting for long hours - and the solution? Build strength in your glutes with exercises! Try quads, glute bridges and hip thrusts.
What is the best exercises for the gluteus medius?
To give you some context, your gluteus medius helps you perform side-to-side movements and stabilizes your hip and pelvis. This is important when doing everyday movements such as walking and running. Some exercises you can try include:
- Banded lateral walks
- Clamshells
- Step-ups
How long does it take for the gluteus medius to heal?
This can be a complex question to answer, since it depends on the extent of injury (or weakness) along with the interventions that are consistently in place. An ideal timeframe to expect would be 4-6 weeks if you’re incorporating the correct mobility and strengthening exercises. Remember, form is important when activating muscles and daily habits such as proper posture and an active lifestyle can help support your speedy recovery.
Source:
- https://www.jetir.org/papers/JETIR2503230.pdf