How to Get Rid of the Dead Butt Syndrome

06 julio, 2020

It’s sitting. The long hours of being tied down to a chair affect the overall appearance and function of your derriere.

One of the worst things that could happen is the dead butt syndrome (DBS) where the glute muscles do not activate as they should and get numb or even a little sore. Don’t worry -- it does not mean that they are dead. The “death” means that the muscles there were deconditioned as a result of a lack of activity. And though it’s not too late to revive your dead bum, it will take much effort and consistency to revive it.


The glutes have stopped talking to other muscles

The dead butt syndrome can affect other parts of the body too. Other parts of the body come to the rescue and work double duty, which would eventually lead to injury and strain.

Some of the negative effects of having the dead butt syndrome are hamstring problems, lower back pains,  tight hips muscles which cause muscle imbalances and even knee cartilage injuries. To add, underused glute muscles can also affect activities like walking, running, or training.


No proper activation

Another factor that triggers DBS is not activating the glutes even when you do exercises. You might think that it is impossible, but it can happen. Next time be mindful if your glute muscles contract when you do squats or other leg exercises. If you don’t feel any action in there when you squeeze, it might be time to check up on your doctor.

Don’t feel too bad about it, though. Even athletes can have the DBS too! Athletes who sit all day and then suddenly train hard may find that they have DBS too -- even on a milder scale. Again, it goes back to too much sitting, which can really pose real dangers to the body.


Habits for the tush

So the looming question is -- how do you keep the tush alive? Here are some healthy habits that will save your butt from death. 


  1. Get in your dose of action -- Keep the butt muscles peppy and happy by taking breaks throughout the day. Put in more steps by walking around your house -- even if it only means going to your home office to the kitchen to get your cup of tea! The message is clear and simple: Sit less and move more. Just get those muscles moving because that is already a major factor.
  2. Take breaks -- Track your activity all day to stay active. If you have been on the couch far too long, you can stand up and stretch. You can also download apps to remind you to take those much-needed breaks.
  3. Take it easy -- If you think that you have DBS, be careful not to overload yourself with too much exercise. Progression is important in bringing your butt back to life.
  4. Do exercises -- Luckily, some exercises can help reawaken any sleeping office butt, and give it a toning session. And mostly you can do them without having to leave your desk! Some of these are:


  1. Butt squeezes - Contract your glutes and hold it in such position for 10 seconds or so. Be careful not to squeeze too hard or you might get cramps!
  2. Glute bridges --  Lay down on your back and place your arms by your side, facing upward. Bend your knees on the floor, feet hip-width apart. Breathe deeply and gently hoist your hips while driving your heels into the floor. Don’t forget to squeeze your glutes! You can hold it for five seconds, then lower and repeat 15 to 20 times.
  3. Lying down leg lifts -- Lie on a mat with your legs extended. Then raise your legs upward while keeping them straight. Lift until the hips are extended and you can’t go any higher. Lower your legs slowly. Repeat for 10 to 15 reps for four sets.


Stay on top of your health

With the right attitude and habits, you can make your glutes healthier, toned, and achieve a rounder look. What’s more, they can lead you to have better overall strength and decreased body pain.