Your Constant Back Pain Might Actually Be “Dead Butt Syndrome”
In case you haven’t heard, aside from being bad for your heart and waistline, sitting all day may also cause big problems for your buttocks.
It is a real condition known as the
dead ass dead butt syndrome (gluteal amnesia) often developed by desk job junkies who works from 9-5 (if not longer), those with long driving commutes, along with gym rats and runners who fail to engage their glutes when exercising.
Hip pain, lower backache as well as problems with your ankles, knee & feet
The syndrome is characterised by inflammation of tendons in one of the three muscles in your buttocks, so they ache and throb. It may lead to lower back pain, problems with your ankles or sore hips as these body parts try to do the work of your inactive bootay.
When you spend hours on end in a seated position, your hip flexors are contracting while your glutes rest. Over time, you’re basically training your glutes to be weak, inflamed and forget to function normally. It may also cause symptoms elsewhere because, physically speaking, “everything is connected”. Hence, weak glutes can cause balance issues as well as knee and feet pain.
Never forget: Your glutes aren’t designed to bear weight for long periods. Their main purpose is to support the pelvis and keep your body in proper alignment. So y’all need to workout!
What can you do to avoid dead butt syndrome?
1. Try to take frequent breaks from your chair throughout the day. Get up and walk around, or do some stretches at your desk. Here’s a tip: set hourly reminders on your phone to prompt you to squeeze your butt muscles at regular intervals.
2. When you work out, don’t forget to target that booty! Along with squats and bridges, lying-down leg lifts are a good move to add to your routine. Start on your left side with your right leg lifted and the big toe pointing toward the floor as you lift.
3. Whatever you do, just don’t allow your body to get into a repetitive cycle. The best way to avoid gluteal amnesia is to mix up your daily routine. Sit on an exercise ball for part of the day. Spend some time standing up or work at a high countertop.
Left untreated, this can lead to something called “synergistic dominance,” where the smaller helper muscles of the hip and leg are now taking over movement and controlling the forces loaded on the hips, spine and low back. I mean, is that deadline really worth all this trouble?