Move more, sit less.

Why your chair might be causing “dead butt syndrome”

If you work at a desk, you sit more than you think. You might train hard and still feel stiff, sore, and tired. Long blocks of sitting do their own damage. Separate from exercise.

What sitting does to your body

1.      Your hips tighten Your hip flexors stay shortened. You lose hip extension. You stand up and your back takes extra load.

2.      Your upper back rounds Your rib cage drops. Your head drifts forward. Your neck and shoulder muscles work overtime.

3.      Your circulation and metabolism slow When your legs stay still, muscle activity drops. Less muscle activity means less blood flow. It also means poorer glucose handling over the day.

Dead butt syndrome, what it is?

You might have heard the phrase “dead butt syndrome.” It is a popular name for gluteal amnesia.

Gluteal amnesia means your glute muscles switch on slower than they should. They do not contribute enough during everyday tasks like walking, stairs, lifting, and standing from a chair.

When this happens, other areas try to do the job. Common problem areas are: Low back Hips Knees Hamstrings

Typical signs of dead butt syndrome and gluteal amnesia Low back tightness after sitting Hip ache at the front or sideKnee pain with stairs or running Hamstring tightness that keeps returning Feeling “weak” coming out of the bottom of a squat Poor balance on one leg

Why exercise does not fully cancel out sitting

A workout helps.

But your body also responds to your day as a whole. If you train for 45 minutes, then sit for 9 hours, you still rack up long unbroken sitting time.Breaking up sitting with frequent short movement breaks matters.

How often you should move

Aim to stand up at least every 30 to 60 minutes. You do not need a full workout. You need interruptions.

Think small. Think repeatable.

Movement snacks you can do anywhere

Pick one from each list. Keep it to 1 to 2 minutes.

1.       Blood flow Walk to the kitchen and back Walk up and down the hallway March on the spot

2.      Glutes, to fight dead butt syndrome Glute bridges, 8 to 12 reps Sit to stand from a chair, 8 reps Mini squat hold, 20 seconds

3.      Hips and spine Half-kneeling hip flexor stretch, 30 seconds each side Gentle spinal rotations standing, 6 each side Cat-camel on hands and knees, 6 reps

4.      Upper back and neck Wall angels, 6 slow reps Scapular squeezes, 10 reps Chin tuck, 6 gentle reps

Simple setup changes that help

You do not need expensive gear. Lower friction wins.

Good options Stand for one call each morning Use a kitchen bench for 20 minutes of computer work Put your printer, water, or bin across the room Use a standing desk converter if you want a simple upgrade If you enjoy walking, a walking pad helps

A simple daily plan:

Morning 2-minute walk 10 glute bridges Midday Stand for one meeting 5-minute walk after lunch

Afternoon 2-minute walk 8 sit to stands 30-second hip flexor stretch each side

Evening Short walk after dinner

When to get checked

Book an assessment if you have: Pain down an arm or leg with numbness or weakness New balance issues or falls Night pain that keeps waking you Headaches that are new or changing fast

Key Take Aways-

Sitting for long blocks makes many bodies stiff and less resilient. It also feeds dead butt syndrome, meaning gluteal amnesia. Stand up often. Move often. Keep it simple.

If you want help, we can check your posture, hip mobility, and glute function, then give you a short plan you will follow.

Click here for "Dead Butt Correction Program"