Butt Syndrome

Having an 8-5 job or an online job, means you sit all day if not longer.

With this routine, you may experience slight discomfort or pain in your butt.

Medics call this lower cross syndrome, gluteal amnesia or gluteus medius tendinosis.

Let the jargon not fret you, call it “dead butt” syndrome. An imbalance is created by muscle tightness and weakness. When you sit for long hours, the gluteus medius one of the three primary muscles in the buttock weakens. Hip flexors get tight too.


Gluteus medius stabilises your hips and pelvis. You start experiencing hip and lower back pain when you sit and at times when you move if this muscle is weak and can’t function well.


Muscle weakness can also compress, pull or pinch the nerves, leading to the numbness related to dead butt syndrome.

What causes ‘dead butt’ syndrome?

The most common cause of dead butt syndrome is sitting for long periods in the car or on your office desk.


The weakens happens over time.


Ironically, it also affects those who are active too.

Athletes, especially avid runners who forgo cross-training and strength training, can also develop this syndrome.


Simple exercises that help

A deep tissue massage can sometimes help fight the problem. But three exercises will often help you overcome the pain and discomfort:

1. Side-Lying Leg Lifts

Repeat 15 to 20 times, in sets of three, every day:

  • Lie down on your right side.
  • Lift your left leg with your big toe pointing toward the floor, and lift.
  • Repeat on your left side, lifting your right leg.
  • Once you are comfortable doing this exercise regularly, you can work with a band or an ankle weight for extra resistance.

2. Clamshell

Repeat 30 to 40 times, in sets of three, every day:

  • Lie down on your right side with both knees bent.
  • Keeping your feet touching, lift your bent left leg toward the ceiling.
  • Repeat on your left side, lifting your bent right leg toward the ceiling.

3. Seahorse pose

This is a yoga pose, done while sitting on an armless chair, helps stretch your tight hip flexors. Hold the stretch for 20 seconds on each side, three times a day.

Simple changes that ward off pain

Making changes in how you work at your desk can relieve dead butt syndrome see to it that the issue does not arise.


Try sitting for 40 minutes and then standing for 20 minutes. Use the standing time to talk on the phone, do filing or confer with co-workers.


Even if your desk chair is ergonomically correct (conducive to good posture), it’s a good idea to change what you sit on periodically. This helps keep the muscles in your buttocks and lower back engaged.

A therapy ball, which lets you shift your weight easily and frequently, and a kneeling chair are both good options.


Do not ignore the slight pain you feel on hip and lower back pain.


Adjust your posture, keep your muscles engaged and when need be, see a doctor,


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