Have you ever felt pain in your hips or lower back after sitting for too long? Perhaps it’s not just a temporary stiffness, but the sign of a surprising phenomenon: dead-butt syndrome! Also known as “gluteal amnesia”.
What is it ?
Dead-butt syndrome, or amnesic gluteal muscle syndrome, occurs when your glutes, and more specifically the gluteus medius muscle, literally become “asleep” from sitting for too long. This muscle plays a crucial role in stabilizing the pelvis, particularly when walking, running or maintaining balance. When it is “deactivated”, other surrounding muscles, such as the lumbar or hamstring muscles, have to compensate, which can lead to sciatic pain, knee strain and hamstring tears.
What are the causes ?
Unsurprisingly, a sedentary lifestyle is the number one culprit. Sitting for hours on end, whether in front of a screen, in a meeting or in the car, forces your buttock muscles to “go to sleep”. This lack of prolonged activation puts them on standby, and if you don’t use them regularly, they end up weakening. The result? A drop in tone that can affect not only your comfort, but also your posture and even your everyday physical performance.
How do you know if you have gluteal amnesia ?
Want to know if your glutes are asleep ? Try the gluteal bridge test: lie on your back, knees bent, and lift your hips towards the ceiling. At this point, intentionally contract your glutes. Do between 5 and 10 repetitions.
Expected result ? A slight burn in the glutes. If, instead, you feel a heavy tension in your hamstrings (just below the buttocks, at the back of the thighs), that’s a red flag.
Prevention and treatment :
The good news is that dead-butt syndrome can be prevented and treated with simple lifestyle changes and targeted exercise.
1. Move regularly
The best way to prevent this syndrome is to avoid prolonged periods of sitting. If your job requires you to sit for long periods, make sure you get up every 30 to 60 minutes to walk or stretch.
2. Strengthen gluteal muscles
Targeted exercises such as gluteal bridges, squats and lunges help reactivate and strengthen the gluteal muscles. These movements can be incorporated into your regular workouts to stimulate these essential muscles.
3. Correct posture
Good sitting posture can limit pressure on the gluteal muscles. Using an ergonomic chair or a specific cushion to support the lower back can help maintain optimal posture.
Conclusion :
Dead-butt syndrome is a reminder of the dangers of a sedentary lifestyle on muscular health. Regular movement and exercise of the gluteal muscles is essential to avoid this problem. By incorporating a few simple movements into your daily routine, you can prevent this muscular “amnesia” and improve your overall well-being. If you experience persistent pain, it may be a good idea to consult a healthcare professional, such as a physiotherapist, who can recommend a suitable treatment plan.
