How Dead Butt Syndrome Feels
Medically reviewed by Laura Campedelli, DPTMedically reviewed by Laura Campedelli, DPTGluteal amnesia, sometimes called "dead butt syndrome," occurs when the glutes "forget" their main function of stabilizing the pelvis and maintaining proper body alignment.A common cause of dead butt syndrome is long periods of sitting without standing and moving around, such as with desk jobs, watching TV, or other activities that result in regularly spending a long time sitting.The muscles aren't actually dead, they are deconditioned and are not activating efficiently. The condition can be reversed with exercise and movement, but it takes nearly twice as long to recover from gluteal amnesia as it does to get to that place. Steps can be taken to prevent it from occurring before it develops.
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Effects of Dead Butt Syndrome Associated Conditions and Events Dead butt syndrome can cause problems in other areas of the body. Weakness of the glutes has been associated with dysfunctions such as:Ankle sprainsAnterior cruciate ligament (ACL) injuriesAnterior knee painBalance issuesFemoroacetabular impingement (FAI), causing friction and wear and tear that could lead to osteoarthritis or need for hip replacementFoot painHamstring strainsInflammation of one or both hip jointsLow-back painRisk of other injuriesPhysical Symptoms Dead butt syndrome can cause physical symptoms such as:Ankle painHip pain (if one hip is more affected than the other, it may be very painful to lay on that side or put pressure on it)Knee painLow-back painShooting pain in one or both legs (similar to sciatica)Soreness or numbness of the buttocksDead Butt Syndrome Risks Short-TermWith dead butt syndrome, the gluteal muscles weaken and stop working optimally. This causes the muscles and joints around them to have to compensate, absorbing excess strain and stress.Weakening of the gluteal muscles due to reduced activation creates an increased reliance on secondary hip extensor muscles like the hamstrings and hip adductors.Stabilizer muscles around the hips and pelvis (postural muscles that help with stability and core support) become weak, while mobilizer muscles (task muscles) become tight.Stabilizer muscles weakened by dead butt syndrome can negatively affect spinal and trunk stability.These muscles need to work together. When the muscles on one side of a joint are constantly tight and the opposing muscles are lax, the joint moves out of alignment and becomes imbalanced. The muscles then try to compensate for this, working harder and becoming overworked, leading to trigger points and further muscle shortening and weakness.The pelvic posture can become altered, reducing stability capacity and affecting the balance between the lengths and strengths of the stabilizer and mobilizer muscles.Long-TermThe imbalance and instability associated with dead butt syndrome can increase the risk of injury, as the body performs and moves in inefficient patterns and ways it wasn't meant to.These injuries, such as to the hamstrings, hips, back, and knees, can be serious and may lead to surgery.Dead butt syndrome may lead to chronic back pain, severe pain, and mobility issues.Dead Butt Syndrome Correction Exercises To correct imbalances, first the overactive muscles need to be deactivated, rolled, and stretched, and the underactive muscles need to be reactivated and strengthened.Your healthcare provider may recommend physical therapy and/or massage therapy. They may also refer you to an orthopedist (a medical professional who specializes in problems with the bones, muscles, joints, and soft tissues).Talk to your healthcare provider before doing any exercises to correct dead butt syndrome to ensure you are doing activities safely and effectively, and to guard against causing injury.Exercises to help strengthen the gluteal muscle include:Weight-bearing strengthening exercises, such as:Dead liftLungeSquatStep-upUsing additional equipment (under the guidance of an expert to ensure proper technique), such as:BandsLoads (such as an ankle weight)Non-weight-bearing exercises, such as:Bilateral glute bridgeBird-dog exerciseClamSide leg rise in hip extensionSide plank with adductionSingle-leg bridgeHow to Do Some Exercises to Help Dead Butt SyndromeIf your healthcare provider indicates these are appropriate for you, some exercises you can try include:Side Plank Clamshell ThrustProp yourself on your side on the floor with your right elbow directly under your shoulder.Keep knees together and bent behind you at a 90 degree angle to your trunk.Pushing down on your forearm and squeezing your glutes, lift your hips off the ground so your body is in a straight line.As you do this, keeping feet on the ground and together, separate your knees by lifting your left knee towards the ceiling.Release and repeat 12 to 15 times.Repeat set on the left side.Glute BridgesLie down on the floor, face up, arms at your side, palms pushing into the floor, and knees bent with feet on the floor (hip-width apart)Gently tuck your pelvis, drive your heels into the floor, and squeeze your glutes to lift your hips straight up towards the ceiling.Lower your hips.Repeat 15 to 20 times.Tabletop Hip AbductionGet on hands and knees on the floor, with your knees under your hips and your wrists under your shoulders.Keep your spine long and engage your core as you slowly lift your bent right leg up and to the right until about hip height.Lower your leg back to the floor.Repeat 15 to 20 times.Repeat set on the other side.Rainbow TapsGet on hands and knees on the floor, with your knees under your hips and your wrists under your shoulders.Keep your spine in a neutral position as you engage your core and extend your right leg straight behind you.Engage your glutes as you lift your right leg up and over your left leg and tap the floor next to your left leg with your toes.Move your right leg back in an arching motion, no higher than hip height, and tap your toes on the floor to the far right.Repeat 15 to 20 times.Repeat set on the other side.How to Keep Gluteal Muscles Active Since dead butt syndrome is commonly caused by sitting for long periods, one way to prevent it is to break up these periods of sitting with movement. Try to stand up and walk around as often as you can throughout the day. Try to incorporate even a little bit of movement every 20 minutes.Add exercises to your regular fitness routine that stretch your hip flexors and strengthen gluteal muscles, such as:Glute setsWeighted hip thrustsWeighted squatsEven if you are active regularly, using a proper technique while exercising is important. Make sure you are using the right muscles in the right ways.Make sure to stretch properly before exercising, particularly if you tend to sit for long periods.
Ways to Move More and Sit LessWays to help get more movement into your routine include:Set a timer on your phone to remember to get up and move at least every hour.Do regular glute squeezes and hamstring stretches while sitting (set a reminder if needed).Use the stairs instead of escalator or elevator when possible.Stretch regularly during the day.Vary your daily routine, don't let your body get into a rigid, repetitive cycle.Spend some time standing (at home, try working standing at a high countertop. At the office, elevate your laptop using a small table or stool, or other props. Some desks can convert from sitting to standing height).Alternate between sitting on a regular chair and sitting on a large exercise ball throughout the day.
SummarySitting for long periods can cause glute muscles to weaken and hip flexors to over-tighten. This can lead to dead butt syndrome, in which the muscles and joints are working inefficiently, making other muscles and areas of the body overcompensate. This can lead to injuries and pain in areas of the body such as the back, hips, and knees.The best thing for dead butt syndrome is to prevent it from happening by avoiding spending long periods of time sitting without breaks. If you have a lifestyle that requires you to sit for long stretches, get up and move even a little bit at least once an hour, but ideally every 20 minutes.If you have dead butt syndrome, exercises that strengthen glute and core muscles and that stretch hip flexors can help. Always check with your healthcare provider before starting these exercises, as proper technique is very important for safety and efficacy. Read the original article on Verywell Health.
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