EXPLAINER: Why sitting for long can lead to dead butt syndrome

Visualise a situation where you spend nearly your entire working hours seated in an office seat or even at your home binge watching a favourite show you missed, rarely taking a walk or even standing.

Over time, a numbing feeling will emerge in your butt or even a sore, stiff sensation.

It might be easy to brush the situation off initially, but if left unchecked over time, it might turn into something more concerning- the Dead Butt Syndrome (DBS) also known as Gluteal Amnesia.

The muscles that support your ability to walk to buy your vegetables in your groceries, help your child to jump in the bouncing castle or even sit are called glutes or gluteal muscles.

They play a vital role in maintain your body balance and stability, whether you are moving, standing or seated.

The Star spoke to an orthopedic specialist with more than 10 years of practice who provided some insight for the condition and what you can do to avoid finding yourself in such an uncomfortable situation.

He says there is a need to take good care of your glutes as they are largest and most powerful muscles, adding that failure to protect them might risk pelvic pain, numb feeling, discomfort and potential complications if left unaddressed.

“Sitting for prolonged periods of time may result to the Dead Butt Syndrome, a condition caused by failure to actively engage your glutes in performing different tasks,” he says.

“There are three gluteal muscles all of which are located in the butt: Gluteus Maximus, Medius and Minimus. Once the Gluteus Medius fails to work as it should, you become susceptible to the syndrome.”

The expert adds that the Gluteus Medius is responsible for stabilising the pelvic region which will tighten up, weaken and be imbalanced if your legs remain inactive and un-stretched when seated.

“Normally the other muscles try to compensate for that imbalance which can lead to discomfort and pain in areas such as your knees, hips and even spread to your back and legs,” he explains.

He says that engaging the glutes will ensure they don’t stay relaxed for long periods of time, emphasising that the failure to engage them is what causes DBS as they are not designed to remain inactive.

“We normally do what is called a Trendelenburg test, where we basically assess how strong your hips are. This is a simple experiment where we ask patients to stand on one leg and lift the other for a short period time- typically a couple of seconds,” he says.

Failure of the hips to maintain their upright position during these period alerts the doctor of a potentially weak Gluteus Medius.

Imaging tests such as Magnetic Resonance Imaging (MRI) and ultrasound can also be used to diagnose the syndrome.

The orthopedist warns on the lookout for distressing signs and symptoms such as a sharp pain extending to the legs during mobility, swelling of hips or the overall stiffness of the pelvic area, which can indicate a more progressed form of the syndrome.

He recommends avoiding sitting in one place for a long time highlighting the need to take occasional breaks wherever you are for these muscles to stay active.

“For instance, instead of taking a lift when trying to reach the upper levels of a building, I advise taking the stairs as this stimulates the glutes,” he says.

“Alternatively, you can engage in routine exercises. The point is to engage the muscles as much as you can...so stand up from your seat after every 30 minutes, take a stretch, get coffee, visit a friend and keep those muscles active.”

Treatment methods used for the disease, according to the expert, include physical therapy and pain management medications.

Muthoni, a businesswoman, weighed in on the subject.

She finds it baffling that people near her work station can stay in their seats for more than two hours.

“As a woman living with arthritis, I can’t even afford to stay seated in one place for more than an hour because afterwards, my joints, neck and legs will stiffen and start aching if I stand abruptly,” she explains.

Her sentiments were echoed by Dennis, a receptionist, who experiences a lightheaded and dizzy feeling if he remains seated for long periods of time.

"Though the nature of my work requires me to seat for a prolonged period, I occasionally take a walk both internally and externally to stretch my muscles," he says.

Dead Butt Syndrome is a modern problem largely caused by lifestyle habits of spending long hours sitting in one place.

The good news is proactive steps can be taken to incorporate movement into your daily routine.

Taking that regular exercise, taking a walk even as you binge watch or extending your arms as you take that good stretch, as the doctor advised, are all part of the ways you can engage those stubborn little flexors!