What is dead butt syndrome?

Sitting for hours is bad for our health, we all know. It can mess up the entire system and lead to a range of issues like back and neck pain, stiffness, and reduced bone density. Among the many problems caused by prolonged sitting is dead butt syndrome.
Despite its rather silly name, dead butt syndrome, or gluteal amnesia, comes with serious implications. It may start with mild symptoms such as weakness or tightness in the lower back, hips, and legs, but it can progress to difficulty standing and walking, along with overall body misalignment.
People who lead a sedentary lifestyle or those who are glued to their chairs due to desk jobs are at risk of developing dead butt syndrome.
“Dead butt syndrome, also known as gluteal amnesia, is a condition characterised by weak gluteal muscles that fail to activate properly due to prolonged periods of inactivity, particularly sitting,” says Dr Rahul Kaul, orthopedic surgeon, Sharda Hospital, NCR.
The literal meaning of amnesia is forgetfulness. In this case, the long durations of sitting cause the glute muscles to forget to contract correctly during movement, which eventually affects posture and range of motion.
Glutes are a group of three muscles located on the outside and back of the buttocks. Together, they play a key role in various body movements. They act as a base for the spine, stabilise the buttocks, and also help lift the legs. These muscles rest when you sit, and regular prolonged hours of sitting affect their functioning.

Long durations of sitting cause the glute muscles to forget to contract correctly during movement. (Photo: Getty Images)

“Due to inactivity and lack of movement, these muscles become shortened, atrophied, and weak. This leads to deleterious effects on pelvis and hip movement, balancing, and coordination, thus putting extra and abnormal stress on the lower back and leg muscles. It hampers normal walking, running, and squatting,” explains Dr Sudhir Kumar Srivastava, professor of orthopaedics, K J Somaiya Medical College and Research Centre, Mumbai.
The key symptoms of gluteal amnesia are pain or discomfort in the legs, hips, or lower back following an extended period of sitting.
“Some people may also experience decreased mobility and trouble standing up straight,” says Dr Akhilesh Yadav, associate director, orthopaedics and joint replacement, Max Hospital, Vaishali, New Delhi.
Exercises like squats and lunges become difficult for a person with dead butt syndrome, and they may also experience weakness or numbness in the glutes, hip, or thigh area.

The key symptoms of gluteal amnesia are pain or discomfort in the legs, hips, or lower back following an extended period of sitting. (Photo: Getty Images)

“Usually, such people complain of weakness in the buttock muscles and feel tired quickly when standing. They find it difficult to get up from a sitting position, stand on one leg, climb stairs, lift weight, and run. Extending the hip becomes difficult and sometimes painful too. They start adjusting their lower back and knees to remain upright. They struggle to perform glute bridges and single-leg squats. On checking, gluteal muscles are found to be atrophied and weak,” says Dr Srivastava.
Improper functioning of the glutes can also lead to arthritis in the knees.
Exercise can help in the prevention as well as the treatment of dead butt syndrome. Health experts suggest maintaining an overall active and healthy lifestyle, and taking a break to stand and walk for a few minutes during work hours.
To prevent developing dead butt syndrome, take the following steps:
As for the treatment, reactivating the glute muscles is the main goal.
“Reactivation would require a gradual start of gluteal muscle exercises. These may initially be just contracting the buttock muscles even in a sitting or lying down position and then engaging in exercises like clamshells and glute bridges,” says Dr Srivastava.
One may also need physical therapy. “Exercises like glute bridges and hamstring stretches that support maintaining the strength and flexibility of the glutes are frequently used in physical therapy. The key to managing gluteal amnesia is to move your body regularly throughout the day,” adds Dr Kaul.
One also needs movement breaks, stretching, and posture correction to manage dead butt syndrome.
“Stretching increases the range of motion and lessens tightness. So stretch your glutes and hip flexors regularly,” says Dr Yadav.
“One may also need a physiotherapist to address muscular imbalance,” he adds.
Improving posture prevents the glutes from getting further weakened.
The perils of prolonged sitting go beyond dead butt syndrome. Whether it is your laptop that you are glued to or the television screen for that ‘one more episode’, the involved long hours of sitting can stealthily push you towards obesity, heart disease, and diabetes.
“Long-term sitting also weakens the joints and muscles, which increases the risk of diseases including deep vein thrombosis (DVT). It can also have a detrimental effect on mental health, leading to mood swings, exhaustion, and low energy,” Dr Yadav warns.
Aim to get up for 5 minutes every 30 minutes. Now is the right time to begin with!