In this day and age, many of us spend most of our time sitting for work. Sitting too much is linked to illnesses such as heart disease, diabetes, obesity, and even cancer, so we need to get up and move!
Did you know that sitting can cause Dead Butt Syndrome, also known as gluteal amnesia? The condition might make you laugh, but it’s a genuine problem to have, and physical therapy can help you!
If you’ve been experiencing pain in your hips, knees, or lower back, you work a job that requires you to sit often, or you suffer from a pain condition that makes it hard for you to get up and move around, contact Fitness Matters today. We can properly assess your situation, find out if it’s DBS, and treat it accordingly.
What is Dead Butt Syndrome?
Dead Butt Syndrome (DBS) develops when the gluteus medius (one of the three main muscles of the butt) stops working the way it should. This can happen if you spend too much time sitting in a chair, on the couch, or in your car.
Even if you’re relatively active, you may develop DBS simply from not exercising your glutes enough! The same type of muscle imbalance can happen in highly active individuals who have powerful quads or hamstrings.
The gluteus medius is supposed to help stabilize the pelvis. If it fails to work correctly, this can result in lower back pain and hip pain, or even knee and ankle pain, as your body attempts to make up for the imbalance.
When one muscle on either side of a joint contract, a nerve signal is sent to its opposing power to relax. So, when you spend hours sitting on your butt, your hip flexors are contracting while your glutes rest. Over time, your glutes will lose strength.
How is Dead Butt Syndrome Diagnosed?
There are a few ways Fitness Matters in the Columbus area can diagnose gluteal amnesia. First, we may perform the Trendelenburg test. This is an exam where you will lift one leg in front of your body while standing up. If your pelvis tilts down on the side of the lifted leg, this reveals a weakness in the gluteus medius on the opposing side.
Our physical therapists may also study the curve of your spine, as it can also suggest DBS. Your lumbar spine (or lower back) should naturally form an S shape, so if it exhibits more extreme curvature, this may be a sign that your hip flexors are so tight they’re pulling the spine forward.
Symptoms of Dead Butt Syndrome
Dead butt syndrome is a condition that affects the gluteus maximus muscle. It is characterized by a lack of muscle tone and strength in the buttocks.
The condition can be caused by prolonged sitting, which leads to decreased blood flow to the muscles. This can lead to pain and soreness in the buttocks, as well as numbness or tingling sensations.
If you’re dealing with DBS, you may experience the following symptoms:
- Shooting pain down your legs
- Inflammation of the hip bursa, resulting in swelling
- Pain in your calf muscles
- Numbness in your buttocks
- Difficulty walking upstairs
- Tightness in the thighs
- Pain and stiffness, especially in the hips, lower back, and knees
The symptoms of dead butt syndrome are usually temporary and will go away with time if you take steps to correct them.
Preventing Dead Butt syndrome
Getting up more frequently, moving about, and keeping your glutes strong can help you avoid acquiring Dead Butt Syndrome. Make sure you’re getting out of your chair frequently throughout the day by walking around or stretching at your desk!
Remember to target your behind when you exercise or work out! Bridges, planks, squats, and leg lifts may all be done while lying down to keep your glutes in the greatest shape possible. Adding a band or an ankle weight for further resistance can be advantageous in some cases.
If you have to sit for a good portion of your day, at least switch things up a bit. Use an exercise ball instead of a flat chair, or switch to a standing desk if you can.
Request an appointment at Fitness Matters in Columbus to find relief
Our physical therapists can work with you on targeted exercises and stretches to ensure you’re staying fit and in the best shape possible. This is especially true if you’re in pain — it’s best not to ignore your symptoms!
Call our physical therapy clinic today to find out if your pain could be due to DBS or another condition. Our physical therapists are knowledgeable experts in their field and would be more than happy to conduct a thorough assessment of your condition to help determine the best methods of pain relief for you.
Sources:
https://www.healthline.com/health/dead-butt-syndrome#symptoms