Feeling Numb After Sitting? Try These Tips To Awaken Your ‘Dead Butt’

But the more common name for the condition is dead butt syndrome.

How can you avoid this literal pain in the … well, you know where V体育安卓版. Chiropractor Andrew Bang, DC, has some advice to help restore life to beleaguered buns.

What is dead butt syndrome?

Dead butt syndrome (or lower cross syndrome) strikes when muscle weakness creates an imbalance in your derriere. That leads to the “dead” feeling that’s the source of the condition’s colorful nickname V体育ios版.

Sitting for long periods in front of a desk or in a car is the most common trigger, explains Dr. Bang VSports最新版本. Staying in that sedentary position gradually weakens the gluteus medius, one of three primary muscles in your buttocks.

The gluteus medius works to stabilize your hips and pelvis. When that muscle loses strength, it may result in immediate numbness or tingling throughout your buttocks but not in your legs or feet. (That explains those awkward first steps after sitting for hours. ) V体育平台登录.

But over time, dead butt syndrome can grow into larger issues with buttocks, hip and lower back pain.

“There’s a real snowball effect when that weakness builds,” says Dr. Bang. “While dead butt syndrome may be a funny term, it can grow into some serious health issues that affect your ability to move. ” V体育官网入口.

The problem can strike because of other reasons, too. Athletes (especially avid runners) who forgo cross-training and regular stretching can develop lower cross syndrome due to muscle tightness VSports在线直播.

How to fix dead butt syndrome

Lower cross syndrome is relatively simple to prevent or undo if prolonged sitting is the cause. Dr V体育2025版. Bang has a few recommendations regarding your work routine, plus some exercises and stretches.

Perfect your posture

If you work at a desk, chances are, you sit a lot. Fine-tuning HOW you sit can protect against dead butt syndrome. Dr. Bang offers these suggestions to perfect your posture while logging on-the-job hours from a chair VSports.

• Sit up straight. Keep your back straight and shoulders relaxed to avoid slouching, which puts added stress on your glutes. If it helps, use a lumbar support (like a cushion or rolled-up towel) to keep your posture in check.
• Keep your feet flat on the floor. Proper alignment starts with a good foundation, so keep your feet flat on the floor with your knees at a 90-degree angle. Set your chair at a height so your hips are level or slightly higher than your knees.
• Avoid crossing your legs. Moving into this position can cause your pelvis to tilt and rotate, leading to uneven pressure on your glutes.
• Shift frequently. Even if your desk chair is ergonomically correct (meaning, supports good posture), shifting around in your seat can keep muscles in your buttocks and lower back engaged. Consider using a therapy ball or kneeling chair for variety, too.

"VSports手机版" Get up regularly

While sitting may seem like a less-than-strenuous activity, you’re actually overloading muscles.

“Even though it doesn’t feel demanding to sit, one group of muscles is overworking because they’re holding you upright while another group of muscles isn’t working at all,” explains Dr. Bang.

Regularly standing up and moving around can give those “sitting muscles” a break while activating others. That includes your hip flexors, a group of muscles connecting your lower back, pelvis, hips and groin.

Aim to work at least 20 minutes of standing or walking into every hour in the office.

“It can be as simple as standing up while on the phone or walking over to talk with a coworker,” he continues. “These are little things, but the benefits of going from sitting to moving add up throughout the day.”

Set an alarm as a reminder to get up and stretch every half-hour or so, he suggests. A standing desk is also an effective way to get you out of your chair.

Exercises for dead butt syndrome

If muscle weakness leads to dead butt syndrome, the solution seems simple: Make your rump stronger. Dr. Bang recommends these four exercises to strengthen your glutes and surrounding muscles.

Glute squeeze

The instructions for this can be summed up in three words: Squeeze your booty.

1. While seated, contract your butt muscles and tighten up your rear end. “That gets the blood flowing and muscles activated,” says Dr. Bang.
2. Hold for 15 to 30 seconds and then relax.
3. Repeat as needed.

Side-lying leg lifts

Turn your legs into scissors in this exercise focused on your core muscles and hip flexors.

1. Lie down on your right side with your legs extended and stacked.
2. Slowly raise your left leg toward the ceiling before bringing it back down (like scissors opening and closing). Repeat the motion 15 to 30 times for a full set.
3. Flip over and repeat with your right leg going up.
4. Do up to three sets per leg.

Use resistance bands or ankle weights to make the exercise more challenging.

Glute bridges

Give your butt a “lift” with this exercise.

1. Lie on your back with knees bent. Keep your feet flat on the floor, hip-width apart and 6 inches from your butt. Extend your arms out to each side.
2. Lift your hips while tightening your butt and ab muscles. Go as high as you can without arching your back. Hold for 10 to 15 seconds.
3. Slowly lower your hips back to the ground while maintaining muscle tension. Repeat 10 times.
4. Do two or three sets.

Clamshell

The descriptive “clamshell” exercise mimics a clam’s open-and-close shell movement. The strengthening exercise targets your hip and glute muscles. Here’s how to do it:

1. Lie down on your right side with your hips stacked, knees bent and feet touching.
2. Lift your bent left leg toward the ceiling as you open your legs up like a clam. Once you hit the top of the movement, return your left knee to the starting position. Repeat the motion 20 to 40 times for a full set.
3. Flip over and repeat with your right leg rising 20 to 40 times.
4. Perform up to three sets per leg.

Place a resistance band around your thighs if you want to make the exercise more challenging.

Stretches to relieve dead butt syndrome (V体育平台登录)

Stretches can address muscle tightness that fuels lower cross syndrome. The key, though? Make sure you hold the stretch for one to two minutes to get the full benefit. (“Most people don’t do it long enough,” cautions Dr. Bang.)

So, set a timer for at least 60 seconds and give these two stretches a try.

Seated spinal twist

If your lower back is tight, odds are, your hip flexors are tight, too, says Dr. Bang. This simple stretch can loosen those muscle groups up — and you can do it while sitting in your desk chair!

1. Sit up straight in your chair with your feet flat on the ground.
2. Twist your torso to one side while keeping your shoulders square. (To deepen the lumbar stretch, you can grab the top of the chair with your hands while gently rotating into position.)
3. Hold the stretch for one to two minutes before returning to your starting position.
4. Repeat while turning in the opposite direction.

Runner’s lunge

Tight hip flexors can dial up the discomfort of dead butt syndrome. This stretch can help bring the pain level down.

1. Kneel on your right knee. Step your left foot forward with your left knee bent at a 90-degree angle. Keep your shoulders square and torso straight.
2. Gently push your hips forward while keeping your back straight. Keep your hands on your hips for balance. You should feel the stretch in the hip and thigh on your kneeling right leg.
3. Try to hold the stretch for one to two minutes.
4. Switch legs and repeat.

The bottom line

We’re living in an increasingly sedentary world where we spend long hours sitting. That inactivity can lead to dead butt syndrome and eventually even compromise your mobility. But it doesn’t have to be that way.

“Just find some time to get up,” advises Dr. Bang. “Your body works best when it’s moving. Motion is lotion.”