Mumbai (Maharashtra) [India], November 27: Ever felt that strange, nagging numbness in your backside after sitting for hours on end? That’s what some people jokingly call “Dead Butt Syndrome” (DBS), but there’s nothing funny about it when you’re the one dealing with the pain and discomfort. DBS, or gluteal amnesia, happens when the muscles in your buttocks, particularly the gluteus medius, essentially “forget” how to activate properly. It’s not just your backside that’s affected—prolonged sitting can wreak havoc on various parts of your body in ways you might not even realize.
Perils of Prolonged Sitting
Whether you’re working from home or glued to your office chair, sitting for long periods creates a ripple effect of problems that extend far beyond your glutes. Here’s what can happen:
Dead Butt Syndrome (Gluteal Amnesia)
Prolonged sitting weakens your glutes, and they “forget” how to work properly. This not only messes with your posture but can also cause hip and lower back pain. The glutes are supposed to be the powerhouse of the body—they stabilize your pelvis and help with movement, but when they become inactive, other muscles (like your lower back or hamstrings) take over, leading to muscle imbalances.
Tight Hip Flexors
When you sit, your hip flexors (those muscles in the front of your hips) tighten up. Over time, this leads to limited mobility, discomfort, and even chronic hip or lower back pain. Think of it like this: when you sit, you’re basically shortening these muscles for hours on end, and they get stuck in that shortened position.
Lower Back Pain
The pressure on your spine from sitting, especially with poor posture, can cause lower back pain that’s tough to shake off. Sitting compresses the discs in your spine, leading to stiffness and pain, which can quickly escalate into more serious issues like herniated discs or sciatica if left unchecked.
Increased Risk of Heart Disease
Yes, you read that right. Sitting for too long doesn’t just affect your muscles—it also impacts your cardiovascular health. Staying seated for extended periods can slow your blood circulation, increasing your risk of heart disease, high blood pressure, and even blood clots.
Weight Gain and Slowed Metabolism
When you sit for long stretches, your body’s natural calorie-burning engine slows down. This leads to weight gain, especially if you’re not engaging in regular physical activity. Sitting also messes with the enzymes responsible for breaking down fat in your bloodstream. Long story short? Sitting could be making you gain weight without you even realizing it.
Weakened Leg Muscles
Your legs don’t get a workout when you’re sitting all day. Over time, the lack of use weakens the muscles in your legs, which can lead to muscle atrophy and make simple tasks like climbing stairs or walking distances feel more difficult.
Neck and Shoulder Strain
When you hunch over a desk, you’re setting yourself up for strain in your neck and shoulders. This kind of postural dysfunction can lead to chronic tightness, headaches, and shoulder pain.
Poor Circulation
Sitting for long period’s means your blood isn’t circulating as well as it should. This can lead to swelling in the legs, varicose veins, and, in more serious cases, deep vein thrombosis (DVT)—blood clots that can travel to your lungs and cause life-threatening complications.
Mental Fatigue and Decreased Focus
Sitting too long doesn’t just affect your body—it takes a toll on your mind as well. Ever feel sluggish after sitting for hours? That’s your brain telling you it needs a break. Sitting reduces blood flow and oxygen to your brain, making it harder to focus and leading to a dip in productivity.
Increased Anxiety and Depression
Movement has a direct link to mental well-being. Prolonged sitting can exacerbate feelings of anxiety and depression by reducing the release of feel-good chemicals like endorphins. Essentially, staying sedentary for too long makes your mind feel as stuck as your body.
How to Overcome the Perils of Sitting
- Move Every 30 Minutes
Set a timer on your phone or computer to remind you to get up, stretch, or walk around every 30 minutes. Just standing up and walking for 2 minutes can get your blood flowing again and activate those dormant muscles. - Do Glute Activation Exercises
Glute bridges, clamshells, and donkey kicks are simple exercises you can do at home to wake up your glutes. Aim to do these a few times a week to keep your glutes strong and firing properly. - Stretch Your Hip Flexors
Counteract tight hip flexors by doing simple stretches like lunges or the pigeon pose. You can do these while watching TV or during a quick break at work. The key is to keep those hip flexors elongated so they don’t stay in that shortened, tight position. - Improve Your Posture
When you’re sitting, make sure your chair supports your lower back, your feet are flat on the floor, and your computer screen is at eye level. Good posture goes a long way in preventing strain and pain. - Stand and Work
- If possible, switch to a standing desk or alternate between sitting and standing throughout the day. Even standing for part of your workday can reduce the negative effects of prolonged sitting.
- Take Walking Breaks
Go for a short walk during lunch, pace around while you’re on the phone, or do some light stretches in between tasks. Walking is one of the best ways to get your circulation going and re-engage those leg muscles. - Hydrate Regularly
Drinking water is a sneaky way to ensure you get up more often (hello, bathroom breaks!). Staying hydrated also keeps your energy levels up and helps maintain mental clarity. - Use Movement Apps
There are apps that remind you to stand, stretch, or move throughout the day. Some even offer short guided exercises you can do right at your desk. - Try Desk Exercises
You don’t need a full gym to get moving. Simple exercises like seated leg lifts, glute squeezes, or even standing calf raises can be done right at your desk. These small movements add up over time and help keep your muscles engaged. - Make Movement a Habit
Outside of work, stay active. Go for a walk, take the stairs instead of the elevator, or add more movement-based hobbies into your routine, like yoga, swimming, or biking. Staying active throughout the day keeps your body in balance and reduces the risk of those long-term health problems we talked about.
Bottom Line
Sitting for hours on end might seem harmless, but it can take a toll on your body in ways you’d never expect—weakening your glutes, tightening your hip flexors, hurting your back, and even impacting your heart and mental health. But the solution is simple: get up and move. With regular breaks, a few easy stretches, and some targeted exercises, you can keep your body active, engaged, and healthy—even if you’re stuck at a desk for most of the day. So, next time you feel that ache in your butt or stiffness in your hips, take it as a signal: it’s time to stand up and shake things off!
Dr.Thomas Koshy,
- MBBS, MD (GENERAL MEDICINE), MHA, FCCP, FACP (USA), FRCP (Glasgow), FRCP (London)
- Fellow Of The American College Of Physicians, USA
- Fellow Of The Royal College Of Physicians And Surgeons, Glasgow
- Fellow of the Royal College of Physicians, London is a Consultant in General Medicine, Cardiology & Diabetology since past 34 years;
Consulting at:
- Holy Trinity Hospital, Mulund West
- OPD: 10 am to 12 noon & 7 pm to 9 pm, Monday to Saturday
- 022-25641155 / 022-25644477
- Fortis Hospital, Mulund(W)
- OPD: 8am to 10 am, Monday to Saturday 022-41114111
- Dr. L. H. Hiranadani Hospital, Powai
- OPD: 2 pm to 5 pm, Monday to Saturday, 022-71023500
- M.T. Agrawal Municipal Hospital, Mulund(W)
www.drthomaskoshy.com
drkoshy.thomas@gmail.com
+91-9821033704
