How sitting all day can cause “dead butt syndrome”

After a long day of work at your desk or hours in a car, it’s normal to feel a little stiff. It could be that your hip flexors and lower back are tight. But you may also be experiencing a potentially debilitating condition called gluteal amnesia, or “dead butt syndrome.”

“The name may sound silly, but the side effects are serious,” said Jane Konidis, a physical medicine and rehabilitation specialist at the Mayo Clinic in Rochester, Minnesota. “The gluteus maximus is one of the strongest muscles in the body and one of the greatest shock absorbers,” he said. “If it’s not working properly, it can cause a range of problems, from hamstring injuries and sciatica to shin splints and arthritis in the knees.”

Gluteal amnesia happens when the muscles in your buttocks become so weak due to inactivity that they seem to forget how to work — that is, they fail or are slow to activate. This is different from a leg or arm “falling asleep” due to a pinched nerve; you won’t feel tingling. Some people may feel a dull ache when sitting, but most people don’t feel pain until they go for a run or hike.

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Sluggish glutes can cause other muscles and joints, especially in the lower back and knees, to take on the load, Dr. Konidis said. The pain can especially impact runners and rotational athletes, such as golfers and tennis players. (Tiger Woods was forced to withdraw from competition because of the condition.)

Just like learning to activate your , learning to activate your glutes can prevent this. But it doesn’t come naturally to most people, even those with a strong butt. If you spend hours sitting, it’s important to learn how to recognize when your glutes are shutting down and how to get them working again.

What Causes Glute Shutdown

Your glutes are actually three muscles on the outside and back of your hips that stabilize your hip, lift your leg, and rotate your thigh. Together, they act as a foundation for the spine, keeping the pelvis and core stable, Dr. Konidis said.

“If the glutes were truly dead, we wouldn’t be able to stand,” he said.

When you step forward, your glutes should activate first. But when you sit, the muscles in the front of your hip and thigh allow them to rest. Repeated eight-hour workdays can cause a delay in the neurons that signal them to fire, said Chris Kolba, a physical therapist at Ohio State University Wexner Medical Center.

Over time, this cycle can cause the glutes to become weaker, which is linked to lower back and knee pain, especially in active people.

How to know if you have gluteal amnesia

When your biceps or quadriceps activate, you can see them stand out. However, with the glutes, like the core, it’s more difficult to notice, Dr. Konidis said. You might think your butt is strong because you can do 25 squats, but your quads and lower back might be doing all the work.

Dr. Kolba said if you sit for more than two to three hours at a time, you’ve probably experienced some degree of gluteal amnesia.

The simplest test is to stand on one leg, leaving the other hanging. Your glute on the hanging side will feel soft. Now put weight on that leg and squeeze your buttock tightly. You should feel a slight firmness in the muscle. If your glute is weak, you may need to squeeze a few times before you feel it activate, Dr. Konidis said.

For another test, try a glute bridge, in which you lie on your back and lift your hips into the air. When your hips are off the floor, consciously activate your buttocks. Do five to ten repetitions. You should feel your glutes burning a little. If you don’t, but you feel extreme tension in your hamstrings (the muscles in your leg just below your butt), that’s a sign that your glutes aren’t activated, Dr. Kolba said.

How to activate your glutes

For most healthy people, the glutes should activate on their own when moving. Set an alarm and get up every 30 to 50 minutes, gently tapping your buttocks with your fingertips, Dr. Konidis said. “That little stimulus reminds the brain that those muscles are there,” he added.

Even better, march in place or do some hip circles or squats, ensuring you squeeze your buttocks with each rep.

Simple exercises can help activate reluctant glutes. This is especially important before exercising or playing a sport, said Jordan Metzl, a sports medicine doctor at the Hospital for Special Surgery in New York and author of “Running Strong.”

Exercises like clamshells, hip raises, side planks, split squats, and single-leg glute bridges require no equipment and can be performed at home. Choose two or three every two days and do them in a controlled and slow manner until you feel a slight burn in your glutes.

If you walk or run regularly, don’t assume your glutes are strong. Add exercises like squats or lunges at least a few times a week, Dr. Metzl said.

If you consistently work your glutes but your butt never feels tired and you experience pain when performing activities like running, seek help from a sports medicine doctor or physical therapist, Dr. Konidis said.

“When one link in the chain is weak, the entire fence collapses,” he said. “And your glutes should be your strongest link.”