Millions of people who spend the majority of their work day sitting down likely have dangerously weakened bottom muscles which put them at risk of painful conditions such as arthritis and sciatica.
Researchers say the condition, called gluteal amnesia – or, rather more colloquially, dead butt syndrome – occurs when, due to a lack of use, the body forgets to engage the muscles in the rear.
This puts extra pressure on the lower back, leg muscles and the joints, raising the risk of injuries.
In some cases, dead butt syndrome sufferers may experience pain in their hips. But for many, the condition can remain symptomless until further issues arise, such as knee arthritis.
However, experts say there is an easy 30-second test that anyone can carry out at home to discover whether they have the condition.
‘In recent years, we’ve seen a real increase in the number of patients suffering with this issue, which might be in large part due to the rise of working from home,’ says
Dr Jane Konidis, a specialist in physical medicine and rehabilitation at the Mayo Clinic in the US.
‘Many people spend whole days sitting in front of a laptop, going from one Zoom meeting to the next, meaning they aren’t using their glute muscles enough, which can impact the rest of the body.’
Some experts say that, in many cases, patients with dead butt syndrome experience no tendon pain, meaning they do not realise they have the issue
The glutes are three muscles on the outside and back of the hips that act to stabilise the hip, lift the leg and rotate the thigh. During movement, such as walking or running, they also cushion the impact, taking pressure off the leg muscles and joints.
Experts say that dead butt syndrome is often linked to another condition called gluteal tendinopathy. This is where the tendons on the outside of the glutes become irritated or damaged.
Studies suggest that around 15 per cent of women and 8 per cent of men have gluteal tendinopathy, which is most common in those aged between 40 and 60.
‘The leading causes are a sedentary lifestyle, so sitting for long periods at a desk, or bad posture,’ says Dr Chris Seenan, senior lecturer in physiotherapy at the University of Stirling.
‘Some speculate that the reason more women get this issue is because they are more likely to sit cross-legged, which can put extra strain on the tendons.’
Dr Seenan adds that, when the tendons are inflamed, this can prevent the glute muscles from functioning properly. ‘The body tries to protect these tendons by stopping the glute muscles from contracting, which means less work for the tendons,’ he says. ‘The impact of this is that it forces the legs, feet and ankles to pick up the extra work, which can lead to injuries.’
Other experts argue that, in many cases, patients with dead butt syndrome experience no tendon pain, meaning they do not realise they have the issue. Instead, due to a lack of physical activity, patients ‘forget’ to engage their glute muscles.
‘Often the first signs are back or knee pain, often patients won’t
realise there’s anything wrong with their glutes,’ says Dr Konidis. Osteoarthritis – painful joint swelling – and sciatica – nerve pain in the legs and glutes – have both been linked to dead butt syndrome, she adds.
The easiest way to find out if you have dead butt syndrome, according to experts, is to stand on one leg, while letting the other dangle – the glute on that side should feel soft. Then, switch the leg, and squeeze the cheek hard. If the cheek does not immediately tense this could be a sign of dead butt syndrome, as it suggests the glute isn’t engaged.
But experts say there are other tell-tale signs. ‘Patients often report an achey back or a stiffness in their glutes, especially when bending down,’ says Dr Konidis. ‘So if you’re feeling any discomfort while doing the chores, this might be the reason.’
Experts say the key to preventing dead butt syndrome is keeping the glute muscles active and strong.
For example, during long periods of sitting, Dr Konidis advises standing up briefly every 30 minutes to engage the muscles.
Dr Seenan also says that people should try to keep their weight equally balanced between each leg. ‘If you lean more on one hip, you could be putting it under strain and inflaming the tendon,’ he says.
There are also exercises that can be done to combat dead butt syndrome once it begins. Experts recommend regular squats, lunges, side planks and single-leg glute bridges.
Details on how to perform these exercises, along with other glute and leg strengthening routines, can be found on the NHS and Versus Arthritis websites.
‘These sorts of exercises are great for the glutes,’ says Dr Konidis. ‘But the most important thing is ensuring you’re staying mobile. Even just going for a short walk at lunchtime can make a real difference.’
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