August 27, 2020

No Joke: Your Desk Job Promotes ‘Dead Butt’ Syndrome

Luckily, there are simple remedies

Standing desk helps dead butt syndrome

If you sit at a desk all day, you may experience vague discomfort and pain where you sit. Doctors may call this lower cross syndrome, gluteal amnesia or gluteus medius tendinosis.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

But another more memorable term is: “dead butt” syndrome.

“When I call it ‘dead butt’ syndrome, patients grasp the concept right away,” says chiropractor Andrew Bang, DC. “I didn’t coin the phrase, but I like to use it because it’s easy to understand.”

In this syndrome, muscle tightness and weakness combine to create an imbalance. Constant sitting weakens the gluteus medius, one of the three primary muscles in the buttock. It also tightens the hip flexors.

The job of the gluteus medius is to stabilize your hips and pelvis. When it’s weak and can’t function properly, you may experience varying levels of hip and lower back pain when you sit and sometimes when you move.

“Muscle weakness can also compress, pull or pinch the nerves, leading to the numbness related to dead butt syndrome,” says Dr. Bang.

What causes ‘dead butt’ syndrome?

Not surprisingly, sitting for long periods in front of a desk or in a car is the most common cause of dead butt syndrome.

“The weakness is gradual, happening over time,” Dr. Bang says. “Most patients have no idea what they did to cause the pain.”

Advertisement

But the problem also strikes those who are active. Athletes, especially avid runners who forgo cross-training and strength training, can also develop this syndrome, Dr. Bang says.

Can you feel better without resorting to pain medication or surgery? “Most definitely,” he says.

Simple exercises that help

A deep tissue massage can sometimes help combat the problem. But three exercises will often help you conquer 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 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 adjustments in how you work at your desk can also relieve dead butt syndrome — or prevent the problem before it develops.

Advertisement

For example, 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.

To make standing time even more flexible, Dr. Bang recommends using a sitting/standing desk. These adjustable-height desks come in two designs: a full-size desk or a table-top size that sits atop your traditional desk.

Some employers will purchase a sitting/standing desk for employees if they have a doctor’s order. Dr. Bang tells companies, “It’s a very minimal expense, and a lot cheaper than paying for medical costs.”

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.

“Variety is the take-home message,” says Dr. Bang.

Learn more about our editorial process.

Related Articles

person doing child's pose in yoga class
May 15, 2023
Lower Back Pain? 7 Exercises and Stretches To Get Back at It

When your lower back locks up, walking and stretching are key

colleagues at work talking and laughing while walking down hallway.
April 26, 2023
How To Set Personal Boundaries at Work

Decide what you’re OK sharing, respect others and speak up if you feel uncomfortable

Person stressed and worried about work, sittin at home.
January 9, 2023
Your Definitive Guide to Work Stress and Burnout

From ‘Sunday scaries’ to microaggressions, you can learn to navigate your workplace woes

Half Pigeon Pose in yoga.
July 13, 2022
10 Yoga Poses To Stretch Your Hip Muscles

Strengthen your hip muscles with yoga

An illustration of a person trying to balance a sad face and a happy face
April 26, 2022
8 Tips for Work-Life Balance

How to take back control of your non-work hours

Illustration of a person surrounded by pointing fingers
March 30, 2022
How To Deal With Difficult Co-Workers

You deserve peace of mind in your workplace

woman upset at work
January 11, 2022
8 Signs of a Toxic Work Environment

A hostile work environment can be harmful to your health and wellness

Closeup of a practicioner's hands placing acupuncture needles into a patient's back
November 14, 2021
My Back Went Out 3 Weeks Ago — What Should I Do?

The short answer from a spine specialist

Trending Topics

Person in yellow tshirt and blue jeans relaxing on green couch in living room reading texts on their phone.
Here’s How Many Calories You Naturally Burn in a Day

Your metabolism may torch 1,300 to 2,000 calories daily with no activity

person getting a sinus massage between brows
5 Sinus Massage Techniques To Relieve Pressure and Promote Drainage

A gentle touch in all the right places may help drain your sinuses

woman snacking on raisins and nuts
52 Foods High In Iron

Pump up your iron intake with foods like tuna, tofu and turkey

Ad