Three Habits A Doctor Says Can Help Fight 'Dead Butt Syndrome'

“Office chair butt” has gone viral on sites like TikTok, where posters express concerns about muscular atrophy in their glutes after sitting all day. 

And as it turns out, “dead butt syndrome” really can be caused by too much sitting, including at work.

But what is dead butt syndrome, how can you spot it, and what should you do if you notice it? 

We asked GP Dr Dominic Greenyer, from The Health Suite, how to spot the condition and what to do if you think you have it. 

What is dead butt syndrome? 

“Dead butt syndrome, known medically as gluteus medius tendinosis, develops after extended periods of inactivity and most commonly occurs in desk-based roles or on long drives. Over time, the gluteal muscles weaken and an imbalance forms,” Dr Greenyer said.

It refers to a condition where the muscles around your backside basically “forget” to do the important job of supporting your spine and pelvis, Healthline said.

Left unmanaged, it can sometimes lead to hip bursitis, or inflammation of some fluid-filled sacs that ensure smoother hip movements. 

Though it can be caused by too much sitting, even people who exercise a lot without strength training might experience the syndrome – it’s been spotted in runners, for instance.

What are the symptoms of dead butt syndrome? 

“One of the first signs of dead butt syndrome is in the name, with the glutes feeling ‘dead’ or numb, and in some cases sore,” the GP told us.

“After prolonged sitting, this discomfort can spread to neighbouring areas, including the hips and pelvis, and may extend into the legs as a shooting sensation,” he added.

How can I prevent or manage dead butt syndrome? 

“The sensation often resolves quickly once you get up and move, but if that underlying weakness is left to compound it can develop into something more serious,” Dr Greenyer said. 

He added that for “anyone in a desk-based role or with lifestyle demands that involve prolonged sitting, prevention is the best approach”. 

The best way to prevent and handle dead butt syndrome, according to the GP, is through: 

1. Maintaining good posture while sitting

“Focus on posture while stationary. Sit up straight with your feet flat on the floor and build in regular movement wherever possible,” the doctor said.

2. Walking around often

“At a desk, get up and walk around frequently, and on long drives, schedule breaks to stretch your legs,” Dr Greenyer advised.

3. Strength training

“Find regular time to focus on exercises that strengthen the glutes directly, such as glute squeezes and glute bridges, to maintain muscle resilience over time,” the expert ended.

We’ve written before at HuffPost UK about the 12 best exercises to strengthen your glutes. These include hip thrusts, clamshells, and reverse lunges.