Do you sit at a desk most of the day? Do you drive a lot? Studies have proved sitting for prolonged hours affects your health - rising the risk of obesity, cardiac diseases and diabetes. However, you may not have heard about gluteal amnesia or dead butt syndrome.
In this syndrome, muscle tightness and weakness combine to create an imbalance. Constant sitting weakens the gluteus medius, one of the three primary muscles in the buttocks. The function of gluteus medius is to stabilize hips and pelvis. When it is weak and cannot function properly, you may experience hip and lower back pain when you sit and sometimes when you move. Muscle weakness can also compress or pinch the nerve, leading to numbness related to dead butt syndrome.
What can be done to avoid dead butt syndrome?
Take frequent breaks from your chair throughout the day. Get up and walk around, or do some stretches at your desk.
Three Simple exercises that can help to minimize the discomfort
Side lying leg lifts
Lie down on your right side.
Lift your left leg with your big toe pointing towards the floor, and lift.
Repeat on your left side, lifting the right leg.
Perform this exercise 15 to 20 minutes, in sets of three, everyday.
Repeat 30 to 40 times, in set of three, everyday
Lie down on your right with both knees bent.
Keeping your feet touching, lift your bent left leg towards the ceiling.
Repeat on your left side, lifting your bent right leg towards the ceiling.
Sit on the chair. Make sure your front foot is on the ground. Drop your outside knee down. Make sure it hangs. Keep top of your foot gently pressing onto the floor, or flex your toes so that the ball of your foot is pressing down for stability. Hold onto the chair and lean back. Remember to do on both sides. Hold the stretch for 20 seconds on each side, three times a day.