Have you been sitting a lot lately? If you spend hours a day sitting and not getting up frequently to stand, walk, or otherwise move around, you may have experienced a problem commonly known as “dead butt syndrome” (DBS).This is a gentle Pilates Yoga Physio Program Fix!
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The clinical term for this condition is gluteus medius tendinopathy, though it’s also often referred to as gluteal amnesia.
As you might expect from its common name, the condition results from the gluteal muscles essentially “forgetting” their main purpose: supporting the pelvis and keeping your body in proper alignment.
Moving more and sitting less can help prevent or treat dead butt syndrome,
After sitting for a long time, the gluteal muscles (glutes) in your buttocks can feel numb or even a little sore. But walking and some mild stretching can bring them back to life fairly quickly.
In more serious cases, the symptoms of dead butt syndrome can cause pain and stiffness elsewhere.
A loss of strength in your glutes and hip flexors can also occur if DBS isn’t treated. If one hip in particular is affected, it may hurt just by lying down on that side.
DBS can even lead to inflammation of the hip bursa, a fluid-filled sac that eases movement within the hip joint. Other signs of bursitis (bursa inflammation) include pain and swelling around the affected area.
Pain in your lower legs can also result because of balance and gait problems triggered by DBS symptoms.
Hip flexors are muscles that run from your lower back, through your pelvis, and across the front of your thigh. They’re responsible for moving your legs when you walk, run, and climb stairs.
If the hip flexors aren’t stretched, just taking a brisk walk can trigger an episode of dead butt syndrome. Allowing your hip flexors to tighten and your gluteal muscles to lengthen can lead to inflammation of the gluteal medius tendons.
The gluteal medius is one of the smaller muscles in the buttocks, and the tendons that support it are vulnerable to this kind of injury.
Interestingly, people who run a lot are at a higher risk of DBS if they spend too much of their non-running time at a desk.
The proper treatment for dead butt syndrome will depend on how far it has progressed and on your physical activity goals. If you’re a runner trying to get back on track as soon as possible, you’ll want to work closely with a sports medicine specialist to return to action safely.
The simplest preventive strategy for dead butt syndrome is to break up long periods of sitting with periodic walks.
If you need a reminder, set a timer on your phone or computer to alert you every hour or half hour. The movement will stimulate blood flow to the tight areas and revive your “dead butt.”
In general, try to take the stairs as often as possible. Not only does this activate the muscles and tendons affected by DBS, but it’s a good weight-bearing and cardiovascular workout.
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Annie Pilates Physical therapist , recommend you consult with a physician before starting any exercise program. The exercises give here are not meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities, assume all risk of injury to yourself.t meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities, assume all risk of injury to yourself.