Sitting at a desk all day definitely has some negative side effects like increased risk of heart disease, cancer, and other issues. Not ideal. It’s why we’re so passionate about getting people off their booties!
But, there’s another risk of sitting for too long. It’s called dead-butt syndrome, and even though it sounds ridiculous, it’s totally a real thing.
So, what is dead-butt, how can we avoid it, and what should we do if we have it? Let’s find out.
What is Dead-butt Syndrome?
Dead-butt syndrome is another way of describing gluteal amnesia, where your glute muscles essentially fall asleep, forget how to work, and no longer function properly.
By sitting for too long, your gluteus medius becomes inflamed and “forgets” to do its normal functions -- hence the term gluteal amnesia.
The inflammation occurs due to sitting for extended periods. We’re restricting blood flow to the glutes, which can cause further issues such as hip pain, lower backaches, and even leg problems reaching all the way down to your ankles.
When experiencing dead-butt, your glutes will forget how to fire, even when performing exercises that target these muscles like squats and lunges. Your butt gets amnesia… what a concept!
How to Know If You Have Dead-Butt
If you sit for long hours without taking breaks to stand up and move around, or if you’re generally not very active, you should assume that you’re at risk for developing dead-butt syndrome. Additionally, injuries and arthritis can also make certain people more prone to gluteal amnesia.
You’ll start to feel the sensation of your backside falling asleep, and you might also notice tightness in the hips since they’ll be compensating for your lack of glute strength.
Choosing the wrong glute exercises or performing them improperly can also cause dead-butt since you’ll need to properly activate your glute muscles to strengthen them and prevent gluteal amnesia.
How to Avoid Dead-Butt
Sitting down for too long is a problem because our glutes weren’t meant to bear so much weight for long periods. They are meant to help us move.
So, one easy way to avoid dead-butt is to stand up and regularly move, especially if you have a desk job. Essentially, use your glutes for what they were meant to do.
You might also start working with a trainer who can make sure you’re correctly activating your glute muscles while doing squats and lunges.
After all, if you’re unaware of how to target the right muscles, doing a bunch of repetitive movements in the wrong way can be counterproductive.
Still, taking frequent breaks from sitting by either going for a walk or a run or simply taking 30 minutes out of each day to work out can do wonders to help prevent dead-butt syndrome.
Alternatively, you can download our app and receive an entire collection of kickboxing workouts to do anytime, anywhere. Plus, with trainer-led programs and an easy-to-follow structure, it’s a great way to prevent dead-butt if your job requires a whole lot of sitting.
Don’t let your glutes get amnesia; remember to move your booty often throughout the day to avoid developing dead-butt!