p|Senior Editor, HealthyWomen/p|p|Jacquelyne Froeber is an award-winning journalist and editor. She holds a BA in journalism from Michigan State University.
This Women's History Month, we invite you to uplift the power of women when it comes to voting. Please visit here to ensure your voter registration is up to date.Jacquelyne Froeber is an award-winning journalist and editor.
She holds a BA in journalism from Michigan State University. She is the former editor-in-chief of Celebrated Living magazine and has editing and writing experience for print and online publications, including Health magazine, Coastal Living magazine and AARP.org.But don’t panic. Your butt isn’t technically dead and it didn’t forget you on purpose. Gluteal amnesia happens when you, e.g. at a desk job. So, if you spend hours a day on your gluteus maximus with minimal movement, the muscles in your butt may be on life support. But there are steps you can take to prevent and strengthen your glute game which can help improve your health overall.Dead butt syndrome happens when your glute muscles become underactive, which makes them weak over time. This can keep them from adequately doing their job, which is to support and stabilize your pelvis, hips and back and keep your body in proper alignment. Weak glute muscles cause the surrounding muscles and other parts of the body to overcompensate, which can lead to abnormal wear and tear on joints, pain, injury and long-term health problems.You sit on your gluteus maximus muscle — the largest muscle in the body. Over time, sitting at a desk or on the couch causes glute muscles to adapt and lengthen and lose the ability to fully contract or relax like they should. Sitting for long periods of time also leads to tight hip flexor muscles — the muscles that support everyday activities like walking, running and climbing the stairs. Hip flexor muscles that are too tight cause the gluteal muscles on the opposite side of the hip to become longer and weaker over time. This can lead to pain and injuries and affect the way you walk.What are the symptoms of dead butt syndrome?One way you can test for dead butt syndrome is by doing a pelvic bridge. Start by lying on your back, knees bent with your ankles below your knees. Next, lift your hips until they are level with your knees. Feel any tension or cramping in your lower back or hamstrings? You may have dead butt syndrome. Strengthening the muscles and moving more can help with some symptoms of gluteal amnesia. But you should talk to your healthcare provider if you think you may have dead butt syndrome. More serious cases may need imaging tests to rule out other problems or a referral to a physical therapist or sports medicine provider for treatment.Dead butt syndrome gets worse over time so the good news is that you can take steps every day to keep the syndrome at bay.Incorporate exercise and weight-bearing workouts into your routine. There are many different exercises and stretches that can increase the blood flow to your glutes and strengthen the areas that need reviving. You may want to consider:Begin in a standing upright position, holding on to a stable object for support.Tip: Keep your back straight and maintain your balance during the exercise — you shouldn’t feel any pulling in your lower back.Lying on your back with both knees bent at about a 90-degree angle and your shoulders flat on the floor and palms facing the ceiling.Hold for a few seconds and then lower back down.Keeping a soft bend in your knees, shift your hips back as your trunk leans forward.Kneel on the floor with one knee down and one knee up in front of you. Keeping your body tall, shift your hips forward evenly until you feel a stretch in the front of the hip of your leg that is on the floor. Hold for 30 seconds and repeat with the other leg.Sitting all day is bad for your health overall and dead butt syndrome can lead to serious problems. But simple lifestyle choices such as sitting less and moving more can help keep your glutes in good health.Jacquelyne Froeber is an award-winning journalist and editor. She holds a BA in journalism from Michigan State University. She is the former editor-in-chief of Celebrated Living magazine and has editing and writing experience for print and online publications, including Health magazine, Coastal Living magazine and AARP.org.
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