After a long workday at your desk or hours in the car, it’s normal to feel a little stiff. It may be that your hip flexors and lower back are tight. But you may also experience a potentially debilitating condition known as gluteal amnesia or dead butt syndrome.
“The name sounds silly, but the side effects are serious,” said Jane Konidis, a physical medicine and rehabilitation specialist at the Mayo Clinic in Rochester, Minn. Absorbent,” she said. “If it’s not working properly, it can cause a domino chain of problems, from hamstring tears and sciatica to shin splints and arthritis in the knees.”
Gluteal amnesia occurs when your back muscles become so weak from inactivity that they forget how to work—meaning they fail or are slow to activate. This is different from “falling asleep” in the leg or arm because of the pinched nerve; You won’t feel pins and needles. Some people may experience a dull ache while sitting, but most people do not experience any pain unless they go for a jog or hike.
Lazy glutes can cause other muscles and joints, especially in the lower back and knees, to pick up the slack, Dr. Conidis said. This pain can especially affect runners and rotational athletes, such as golfers and tennis players. (Tiger Woods forced to withdraw from the competition due to the condition.)
Same as learning Engage your coreLearning to fire the glutes can prevent this. But it doesn’t come naturally to most people, even those with strong butts. If you spend hours sitting, it’s important to learn to recognize when your glutes shut down and how to re-engage them.
What causes the butt to close?
Your glutes are actually three muscles on the outside and back of your hips that stabilize the hip, lift the leg, and rotate the thigh. Together, they act as a support for the spine, keeping the pelvis and core stable, Dr. Conidis said.
“If the glutes were really dead, we wouldn’t be able to stand up,” she said.
When you take a step forward, the glutes should be activated first. But when you sit, the muscles in the front of the hip and thigh let them relax. The repetition of an eight-hour desk day can cause a delay in the neurons that signal them to activate, said Chris Kolba, a physical therapist at Ohio State University Wexner Medical Center.
Over time, this chakra can cause the glutes to weaken, which is connected to it lower back pain And knee painEspecially among active people.
How to tell if you have gluteal amnesia
When your biceps or quads are activated, you can see them springing up. However, with the glutes, as with the core, it’s harder to find, Dr. Conidis said. You may think your butt is strong because you can do 25 squats but your quads and lower back can do all the work.
Dr. If you regularly sit for more than two to three hours at a time, you’ve probably experienced some degree of gluteal amnesia, Kolba said.
The simplest test is to stand on one leg, letting the other dangle. Your glutes will feel soft on the hanging side. Now put weight on that foot and press the cheek hard. You should feel a subtle strengthening of the muscles. If your glutes are weak, you may need to squeeze a few times before you feel the fire, Dr. Conidis said.
For another test, try Glute pullIn which you lie on your back and lift your hips into the air. When your hips are off the ground, consciously tuck your cheeks. Do five to ten repetitions. You should feel your glutes burn a little. If you don’t, but feel a great strain in your hamstrings (the muscles in your legs below your butt), that’s a sign that your glutes aren’t active, Dr. Kolba said.
How to turn on your glutes
For most healthy people, the glutes should fire on their own when the movement occurs. Set an alarm and stand up every 30 to 50 minutes and gently tap your butt cheeks with your fingertips, Dr. Conidis said. “That little bit of stimulation reminds the brain that those muscles are there,” she added.
Better yet, march in place or do something Hip circles Or SquatsMake sure to tighten your butt cheeks every rep.
Simple exercises can help activate reluctant glutes. This is especially important before you exercise or play a sport, says Jordan Metzl, a sports medicine physician at the Hospital for Special Surgery in New York City and author of “Running Strong.”“
Exercises like Clamshells, Hip thrusts, Side planks, Split squats And Single-leg glute bridge No equipment required and can be done at home. Pick up two or three every other day and do them slowly in a controlled manner until you feel a slight burn in the glutes.
If you walk or run regularly, don’t assume your glutes are strong. Add in exercises like Squats Or lunges at least a few times a week, Dr. Metzl said.
If you constantly work your glutes but your glutes never tire and you experience pain during activities like running, seek the help of a sports medicine physician or physical therapist, Dr. Conidis said.
“When one link in the chain is weak, the whole fence breaks,” she said. “And the glutes should be your strongest link.”
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