Is ‘Dead Butt Syndrome’ Real? How Sedentary Life might potentially be Impacting Your Health
Experts warn prolonged sitting can lead to inactive glutes,causing pain and dysfunction throughout the body. Learn how to combat “Dead Butt Syndrome” wiht practical exercises and lifestyle adjustments.
Have you been experiencing unexplained aches and pains in your shoulders or feet? While you might attribute it to a strenuous weekend or new footwear, the real culprit could be closer than you think – your glutes.
“Dead Butt Syndrome,” or gluteal amnesia, isn’t just a quirky term; itS a legitimate condition where the gluteal muscles (muscles in the buttocks) become inefficient at activating. This can lead to a cascade of problems throughout the body, and with increasingly sedentary lifestyles in the U.S., it’s becoming a growing concern.
The Centers for Disease Control and Prevention (CDC) reports that American adults spend an average of 6.5 hours sitting each day. This prolonged inactivity can wreak havoc on our glutes.
“Studies have shown our lower body strength is linked to our longevity so, while it might sound weird, it’s no exaggeration to say healthy functioning glutes are key to staying alive,” says personal trainer Kate Rowe-Ham, author of Owning your Menopause.
While many Americans aspire to have well-defined glutes,these muscles are often neglected during exercise routines. Physiotherapist Nell Mead, author of How To Be Your Own Physio, explains that the glutes consist of three primary muscles:
- Gluteus Maximus: the largest muscle in the body, responsible for moving the leg behind you and propelling you forward during activities like walking, running, and jumping.
- Gluteus Medius: Located on the outer part of the pelvis, this muscle is crucial for balance.
- Gluteus Minimus: Situated beneath the gluteus medius, it also plays a key role in stability and injury prevention.
Mead notes an increase in cases of Dead Butt Syndrome since the COVID-19 pandemic, a period marked by increased remote work and decreased physical activity, including team sports involving lateral movements that engage stabilizer muscles. “Post pandemic, we are working from home more and walking less on our commute,” she says.
Strengthen your glutes and protect your knees with these exercises 💪 https://t.co/h7UaM81uD6 pic.twitter.com/E22aRxluHl
— Runner’s World (@runnersworld)
April 3, 2024
Prolonged sitting can cause stabilizer muscles to “switch off.” Even a minor delay in their activation during movements like standing or bending can cause micro-damage to surrounding joints, as they lack proper support.
“Over time this can lead to wear and tear, directly and indirectly, all over the body,” Mead explains. Due to their proximity to the glutes, the vertebrae in the lower back are particularly vulnerable. “Poorly functioning glutes are a big contributor to bad backs,” she emphasizes.
Knee pain is another telltale sign, as the femur (thigh bone) connects to the gluteus medius at the top and the knee at the bottom. A weak gluteus medius can’t adequately control the femur, affecting knee joint movement, says Mead. This can trigger a domino effect down to the feet, causing foot muscles to overcompensate and potentially leading to plantar fasciitis.
The glutes are crucial for maintaining pelvic alignment, as 36 muscles attach to the pelvis.When the pelvis is misaligned, it can lead to various issues, including tighter spinal muscles, restricted ribcage movement, and shoulder pain. Mead clarifies, “There’s no specific shoulder injury that’s caused by underactive glutes. It’s compensatory overuse.”
self-assessment: Do You Have Dead Butt Syndrome?
Mead recommends these two exercises to assess for Dead Butt Syndrome:
- Seated Squeeze Test: Sit down and squeeze your buttocks together. You should feel your body lift off the seat by about an inch. You should also be able to squeeze each butt cheek individually, raising each side slightly.
- prone Leg Raise Test: Lie on your stomach with your arms behind you,palms facing down on your buttocks. Raise one leg a few inches off the ground. You should feel your glutes activate before your hamstring.(the likelihood of Dead Butt Syndrome increases with age – from 30 we lose up to one per cent of muscle a year – ‘but with exercise and more activity this is absolutely preventable,’ says Rowe-Ham. ‘My glutes are stronger than ever and I’m 50 next year.’ So how can we bring our glutes back to life?)
If you don’t feel your glutes engaging in these tests, you may have Dead Butt Syndrome.
Reactivating Your Glutes: Practical Exercises
The good news is that Dead Butt Syndrome is often preventable and reversible with targeted exercises and lifestyle changes. Here are some effective exercises to bring your glutes back to life:
Clam Shells
This Pilates exercise targets the gluteus medius. Lie on your left side with your feet together, knees bent at 90 degrees, and head resting on your arm. Keeping your left leg on the floor, lift your right leg as high as you can without tilting your pelvis. You should feel your glutes activate. Slowly lower the leg and repeat 10-15 times. Rowe-Ham recommends incorporating this exercise into your daily routine.
Weighted Hill Walks
Walking uphill or on an incline treadmill engages the glutes more than walking on a flat surface, which tends to rely more on the quadriceps. Rowe-Ham suggests aiming for 4,000 steps (about half an hour) daily. Wearing a weighted vest further intensifies the glute workout.
A 2023 study in the *British Journal of Sports Medicine* found that just 22 minutes of daily brisk walking, housework, or jogging can counter the harmful effects of a sedentary lifestyle. Standing rather than sitting on a bicycle or spin bike can also shift focus from the quadriceps to the glutes. If swimming, Rowe-Ham recommends breaststroke because of its clam shell-like lower body movement.
Banded Side-Walks
This exercise is a more intense variation of the conventional hip-raise. Place a resistance band around both ankles and stand with your feet hip-width apart. Keeping your legs straight, walk from left to right, lifting your right leg. Repeat ten steps to the right,then lead with your left leg to return to the starting point.
Hip Thrusts
This exercise directly targets the gluteus maximus and stabilizer muscles. Lie on your back with your hands by your side and thrust your hips upward, towards your head, keeping your spine straight. Squeeze your glutes at the top and lower your body, ensuring your upper back and bottom touch the floor concurrently. Mead suggests doing a set of ten hip thrusts before bed, or you can increase the intensity during a workout by holding a dumbbell lightly across your hips for two or three sets of 15 every other day.
Deadlifts
This exercise works all three major glute muscles and the entire posterior chain (muscles on the back of your body). Stand with your feet hip-width apart, knees slightly bent, and a dumbbell in each hand, palms facing your body. Keep your shoulders up and spine neutral. Hinge forward from your hips slowly for a count of five, until your weights hover at mid-shin level. Return to an upright position in one smooth motion, squeezing your core and glutes.
For beginners, Rowe-ham recommends three sets of 12 with a 5kg dumbbell in each hand.
Squats
Squats are beginner-amiable. Stand with your feet hip-width apart, arms either by your side (holding a dumbbell in each hand to increase intensity) or clasped together in front of your chest. Lower your buttocks until your thighs are parallel to the floor, as if sitting on a chair.Ensure your knees don’t extend beyond your toes.
To engage your glutes,drive through your heels. Squatting barefoot can also help prevent you from rolling onto your toes. Rowe-Ham suggests three sets of 12 with a 5kg weight in each hand.
what are some innovative approaches we might see in the future to combat “Dead Butt Syndrome” and promote overall physical well-being?
Is ‘Dead Butt Syndrome’ Real? A Conversation with Physiotherapist Emilia Carter
Archyde News investigates the impact of sedentary lifestyles on our health and how to combat “Dead Butt Syndrome.”
Interviewer: Welcome to Archyde News,everyone. Today, we have Physiotherapist Emilia Carter with us to discuss a interesting and increasingly relevant topic: “Dead Butt Syndrome.” Emilia, thank you for joining us.
Emilia Carter: Thank you for having me. it’s a pleasure to be here.
Interviewer: So, Emilia, let’s start with the basics. What exactly is “Dead Butt Syndrome,” and why is it becoming such a prominent issue?
Emilia Carter: “Dead Butt Syndrome,” or gluteal amnesia, is essentially a condition where the gluteal muscles – the gluteus maximus, medius, and minimus – become less efficient at activating. This is largely due to prolonged periods of sitting,a common occurrence in today’s world. With more people working desk jobs or spending a lot of time in front of screens, our glutes aren’t getting the activity they need to function properly.
Interviewer: I see. And what are the consequences of having inactive glutes? Are we just talking about a cosmetic issue,or are there more serious health implications?
Emilia Carter: It’s far more than a cosmetic issue. Inactive glutes can lead to a cascade of problems throughout the body. we’re talking about potential issues such as lower back pain, knee pain, and even foot problems like plantar fasciitis. The glutes play a crucial role in pelvic alignment, so when they’re weak, it can throw everything off balance.
Interviewer: That sounds concerning. The article mentions a self-assessment test; coudl you explain that for our audience?
Emilia Carter: Certainly. There are a couple of simple tests you can do at home. One is the “Seated Squeeze Test,” where you squeeze your buttocks while seated. You should feel your body lift off the seat slightly,and you should be able to squeeze each cheek one at a time. the “Prone Leg Raise Test,” where you lie on your stomach and raise one leg, feeling your glutes activate before your hamstrings, can also highlight potential issues.
Interviewer: So, what can people do to combat “Dead Butt Syndrome” and reactivate their glutes? Are there specific exercises you recommend?
Emilia Carter: Absolutely. The good news is that it’s reversible with targeted exercises and lifestyle adjustments. I recommend exercises like clam shells, weighted hill walks, banded side-walks, hip thrusts, deadlifts, and squats. Incorporating these exercises into your routine, along with making a conscious effort to stand up and move around regularly, can make a significant difference.
Interviewer: The suggestion to walk uphill or use an incline treadmill is captivating. Does the incline really make a difference?
Emilia Carter: Yes,absolutely. Walking uphill or putting your treadmill on an incline forces the glutes to work harder,engaging them more effectively than walking on a flat surface. Even incorporating small changes like standing on a spin bike can shift the focus to your glutes.
Interviewer: In the article, several exercises are mentioned for reactivating glutes. Should people start with weighted exercises for their glutes, or would you recommend starting with bodyweight exercises
Emilia Carter: It’s crucial to start slowly and listen to your body. If you’re new to exercise or feel pain, start with bodyweight exercises to ensure proper form. Then, as you get stronger, incorporate weight. For example, start with bodyweight squats and gradually increase the intensity with dumbbells or weights.
Interviewer: This is all incredibly helpful. Thanks for your expertise, emilia. for our readers, let’s end with a thought-provoking question: Considering the prevalence of sedentary lifestyles, what innovative approaches do you think we’ll see in the future to combat “Dead Butt Syndrome” and promote overall physical well-being?
Emilia Carter: That’s a great question! I think we’ll see even more integration of movement into the workplace, like standing desks that encourage movement, as well as fitness trackers that remind us to move.additionally, I foresee a greater focus on personalized exercise plans and technology-driven solutions that help individuals stay active throughout the day. Perhaps smart clothing that provides real-time feedback on muscle activation or virtual reality exercise programs that make working out more engaging and effective.
Interviewer: Emilia, thank you again for sharing your insights with us today. This has been a very informative discussion.
Emilia Carter: My pleasure.
