Sitting for long can give you dead butt syndrome. Thankfully, these 5 exercises can reduce your risk

Dead butt syndrome can leave you in pain and with a poor posture. These 5 exercises will help you stay away from it.
bridge pose
Ever felt like your butt is numb after sitting at your desk for hours on end? Well, it could be dead butt syndrome. Image courtesy: Shutterstock
Nikita Bhardwaj Published: 2 Nov 2020, 13:33 pm IST
  • 69

If you have a desk job that requires you to sit for long hours, you’re probably at risk for dead butt syndrome (DBS). Technically, it is known as gluteal amnesia and is characterised by your butt not providing your body with a proper posture and alignment simply due to ‘forgetting.’ It might sound weird but let us explain.

Sitting for long hours, living a sedentary lifestyle lacking movement, and not practising butt strengthening exercises are some of the key reasons that contribute towards the development of dead butt syndrome. In severe cases, people also report experiencing numbness, pain in the buttocks, lower backache, and pain in the knees.

Much like sciatica, the pain associated with this syndrome can travel down to your legs and make it difficult to even move around. At times, swelling in the hip area is also observed.

Turns out, you can avoid the problem by changing that sedentary lifestyle to an active one! Here are 5 exercises that you need to add to your daily routine:

1. Butt squeeze

Stand straight with your legs hip-width apart. Squeeze your butt to activate those glutes and release it. You should squeeze your butt for 3 to 5 seconds before relaxing. You can do this 15 to 20 times. This will help in relaxing the tensed up butt muscles.

2. Bridge pose

Lie down on your back. Now, bend your legs at the knees. Your knees and feet should be perpendicular. Lift your butt and hold the pose. Ensure that you keep your torso straight. Hold the pose for 10 seconds and repeat it 10 times.

dead butt syndrome
Do the bridge for a strong butt. Image courtesy: Shutterstock
3. High knee

Stand straight with your legs hip-width apart. Keep your elbows by your sides and hold your forearms in front of you at shoulder distance. Now, raise your knees up alternatively. Your speed and momentum will contribute to improved results. Do at least 100 high knees.

4. Lateral butt kicks with squat

You have to first get into a squat. When you come up, kick sideways and get into a squat again. Do at least 15 kicks on each side.


Keep an idea of your risk of weight-related issues.

Check BMI
5. Sumo squat

To do a sumo squat, stand with your feet apart. Ensure your feet are facing outwards and keep your hands clasped together at your chest. Push your hips back and squat down, keeping your back straight. Make sure you’re pushing through your heels and engaging your inner thighs as you come back to the original position.

dead butt syndrome
Sumo squats are good for your inner thighs too! Image courtesy: Shutterstock

These exercises will not only relax your glute muscles but also result in strengthening your buttocks. Do this routine twice a week to avoid the dead butt syndrome!

Having said that, don’t forget to move a little after every hour and a half of sitting to completely abandon this disorder.

  • 69
About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

Next Story