Sitting for extended intervals is thought to lift the chance of coronary heart illness, hypertension and weight problems — however it will probably additionally contribute to “lifeless butt syndrome,” in response to well being specialists who concentrate on musculoskeletal accidents.
The situation, in any other case often known as gluteal amnesia, includes numbness or ache within the buttocks, or ache within the higher thigh and hip, after extended sitting.
“The time period gluteal amnesia, or ‘lifeless butt,’ can correlate with issue feeling or accessing glute activation in a selected train or exercise,” Dr. Carrie Pagliano, a bodily therapist in Arlington, Virginia, and spokesperson for the American Bodily Remedy Affiliation (APTA), advised Fox Information Digital.
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Causes and signs of ‘lifeless butt syndrome’
Over time, sitting for lengthy intervals may end up in a “tug of battle” state of affairs between muscle tissues within the entrance (hip flexors) and people behind the hip (the glutes).
Sitting for extended intervals can contribute to “lifeless butt syndrome,” in response to well being specialists who concentrate on musculoskeletal accidents. (iStock)
“The hip flexors shorten and tighten, and the gluteal muscle tissues recover from lengthened, resulting in inefficient muscle activation,” Tamar Amitay, a licensed bodily therapist and proprietor of Thrive Built-in Bodily Remedy in New York Metropolis, advised Fox Information Digital.
This muscle imbalance can actually develop into a “ache within the butt,” particularly for individuals who sit for lengthy hours each day, specialists agreed.
“The time period ‘lifeless butt syndrome’ is just a weakening and deconditioning of the glute muscle tissues and related tightening of muscle tissues opposing them, creating an imbalance of the musculature and performance,” Edward Farrell, an orthopedic bodily therapist at Bodily Options Bodily Remedy and Health on Lengthy Island, New York, advised Fox Information Digital.
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Farrell usually sees sufferers who are suffering from ache and tightness within the hips and buttocks, together with discomfort within the decrease again.
“Older sufferers will usually report lengthy days at work sitting at their desk, and youthful sufferers might have a behavior of spending hours enjoying video video games or social media browsing,” he advised Fox Information Digital.
“As soon as we will resolve the acute situation, the take-home message is to stand up and transfer round each occasionally.”
With lifeless butt syndrome, the glute muscle doesn’t truly die, however moderately “shuts down,” that means it doesn’t contract as effectively, the specialists stated. This will result in different points down the highway.
“The situation can truly develop into fairly severe,” Farrell warned.
The muscle imbalance can actually develop into a “ache within the butt,” particularly for individuals who sit for lengthy hours each day, specialists stated. (iStock)
“The glutes — the gluteus medius particularly — act as stabilizers, offering lateral assist with strolling and operating,” he stated. “If these muscle tissues develop into weakened and fewer environment friendly, extra stress is handed onto the decrease again and different areas of the hip and thigh.”
When the pelvis isn’t stabilized, the hip can drop on one aspect, inflicting stress and ache within the hip and spine and even down the kinetic chain to the knee, in response to Amitay. This will additionally have an effect on how an individual walks.
Diagnosing the situation
If somebody is experiencing lifeless butt syndrome, a doctor might advocate the Trendelenburg check, which may point out weak point of the glute muscle tissues accountable for hip abduction, in response to specialists.
With the check, the affected person stands on one leg (holding onto an object if wanted to keep away from falling) for as much as 30 seconds. If the pelvis drops on the contralateral aspect (the aspect not bearing weight), it signifies weak point within the gluteus medius and gluteus minimus muscle tissues, in response to peer-reviewed research.
In lots of circumstances, bodily remedy periods could also be wanted to correctly strengthen the muscle tissues and assist with flexibility, an knowledgeable stated. (iStock)
Some sufferers might complain that they don’t really feel their gluteal muscle tissues contract strongly when performing glute-targeted workout routines, reminiscent of a bridge, bodily therapists famous.
“For those who’re doing glute workout routines and might’t really feel your glutes, it’s value consulting with a bodily therapist to find out why you’re experiencing issue accessing these muscle tissues,” Pagliano advised Fox Information Digital.
Really helpful remedy
Remedies for gluteal amnesia might embody therapies to assist alleviate ache and tightness, reminiscent of moist warmth, electrical stimulation, ultrasound and ice, Farrell famous.
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“As soon as signs reduce, workout routines [are performed] to strengthen the abductors and glutes, reminiscent of squats, aspect clamshells and aspect leg lifts, in addition to stretching for the hip flexors, ITB band and piriformis,” he stated.
“As soon as we will resolve the acute situation, the take-home message is to stand up and transfer round each occasionally.”
Utilizing a standing desk is a method to assist stop lifeless butt syndrome, specialists suggested. (iStock)
In lots of circumstances, bodily remedy periods could also be wanted to strengthen the muscle tissues and enhance flexibility, in response to Pagliano.
Focused workout routines that optimize core power and muscle steadiness can even assist to forestall and reverse lifeless butt syndrome, she stated.
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Life-style adjustments, reminiscent of utilizing a standing desk and setting a timer to remind you to stand up out of your chair and transfer round, can even assist, Amitay suggested.
A number of bodily therapists beneficial getting up each half-hour and strolling round for a minute or two to assist mitigate the adverse results of sitting for too lengthy.
“As soon as signs reduce, workout routines [are performed] to strengthen the abductors and glutes, reminiscent of squats, aspect clamshells and aspect leg lifts, in addition to stretching for the hip flexors, ITB band and piriformis,” a bodily therapist stated. (iStock)
Standing throughout cellphone calls and taking walks throughout lunch hours can even assist lower the period of time spent sitting, they suggested.
Following a basic train routine that includes stretching, strengthening and cardio exercises can be broadly beneficial.
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Those that are experiencing signs of lifeless butt syndrome ought to contact a bodily therapist or doctor who focuses on musculoskeletal accidents.
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