“The name seems like a joke, but the side effects are serious,” he said. Jane Konidisspecialist in physical medicine and rehabilitation Mayo Clinic of Rochester, Minnesota. In an interview with the New York Times, the doctor referred to gluteal amnesia, also known as “dead butt syndrome.”
“The gluteus maximus is one of the strongest muscles in the body and one of the greatest shock absorbers. If it doesn’t work well, it can cause a domino effect of ailments, from hamstring strains and sciatica, to tendinitis and knee arthritis,” underlined the North American specialist.
According to experts, gluteal amnesia occurs when the muscles in the region become so weak due to inactivity that they seem to forget how they work, failing or taking a long time to activate. No stinging or tingling sensations. Some people may also feel a dull ache when sitting, but most don’t feel pain until they’re running or physically active.
Gluteal atonia can cause other muscles and joints, especially the lower back and knees, to take on the load. The pain can especially affect runners and rotational athletes, such as golfers and tennis players. But it’s not natural for most people. “If you spend many hours sitting, it’s important to learn to recognize when your glutes are disabled and how to get them working again,” warned journalist Jen Murphy Konidis.
“The glutes are three muscles located on the outside and behind the hips that stabilize the hips, lift the leg, and rotate the thigh. Together, they act as the base of the spine, keeping the pelvis and trunk stable,” the specialist explained to the New York newspaper and added: “If the buttocks were truly dead, we wouldn’t be able to stand.”
Chris Kolba, physiotherapist Ohio State University Wexner Medical Centerwarns: “When you take a step forward, you need to activate your glutes first. But when sitting, the muscles in the front of the hip and thigh can rest. Repeated eight-hour desk shifts can cause a delay in the neurons that tell them to fire. Over time, this cycle can cause a weakening of the buttocks, which has been linked to lower back and knee pain, especially in active people.
How do you know if you have gluteal amnesia? In the report, Kolba said that if you sit for more than two or three hours at a time, you’ve likely experienced some degree of gluteal amnesia. The simplest test is to stand on one leg and let the other leg dangle. The buttock on the hanging side will feel soft. By putting your weight on that leg and squeezing your butt tight, you’ll feel the muscle firm up slightly. “If your glute is weak, you may have to squeeze it a few times before you notice it,” Konidis explained.
“In most healthy people, the buttocks should move on their own when they move. Some simple exercises can help activate it. This is especially important before exercising or playing a sport,” he said. Giordano Metzlsports medicine specialist New York Hospital for Special Surgery and author of the book “Run hard.”
The sports expert recommended various exercises such as hip thrusts, side planks, split squats and single-leg glute bridges, all workouts that require no equipment and can be done at home. “If you walk or run regularly, don’t assume your glutes are strong. Add exercises like squats or lunges at least a couple of times a week,” Metzl said, adding, “When one link in the chain is weak, the whole thing falls apart. And your glutes should be your strongest link.
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Interview Between Time.news Editor and Jane Konidis, Specialist in Physical Medicine and Rehabilitation
Time.news Editor: Welcome, Dr. Konidis! It’s great to have you with us today. Your insights on gluteal amnesia, popularly called “dead butt syndrome,” have raised considerable awareness. Can you start by explaining what exactly gluteal amnesia is?
Jane Konidis: Thank you for having me! Gluteal amnesia occurs when the glute muscles—particularly the gluteus maximus—become weak and fail to activate properly due to prolonged inactivity. It’s almost like the muscles forget how to function, which can lead to a range of problems for the body.
Time.news Editor: That sounds quite concerning. You mentioned that gluteal amnesia can lead to a domino effect of ailments, such as hamstring strains and even knee arthritis. Can you elaborate on how this occurs?
Jane Konidis: Absolutely. The gluteus maximus is one of the strongest muscles in the body and acts as a major shock absorber. If it’s not functioning well, other muscles and joints, particularly in the lower back and knees, are forced to take on more load. This can lead to overuse and subsequent injury in those areas. It’s a cascading effect: when the glutes are not engaged, the body adjusts in ways that can cause pain and dysfunction.
Time.news Editor: Interesting. It seems that many people, especially those with sedentary lifestyles, could be at risk. What are some signs that someone might be experiencing gluteal amnesia?
Jane Konidis: Great question! One of the simplest tests is to stand on one leg and allow the other leg to dangle. If the glute on the hanging side feels soft, that’s a sign of weakness. Additionally, if someone finds that they experience discomfort after sitting for extended periods or if they struggle to activate their glutes during physical activity, those are good indicators as well.
Time.news Editor: With so many people working long hours at desks, how can they incorporate habits to help prevent or counteract gluteal amnesia?
Jane Konidis: The key is movement. It’s so important to break up prolonged sitting with short walks or stretches every hour. Specific glute activation exercises—like bridges, squats, or even standing up and squeezing the glutes—can be incredibly beneficial. Mindfulness about posture—ensuring that we are sitting correctly and not slouching—also plays a big role.
Time.news Editor: What advice do you have for runners and athletes who are particularly vulnerable to this condition?
Jane Konidis: For athletes, recognizing the importance of activating the glutes before any physical activity is crucial. Before you run or hit the court, you should focus on glute-strengthening warm-up exercises. Additionally, incorporating strength training into your routine, with a particular focus on the muscles of the posterior chain, can help maintain balance and power, reducing the risk of injuries.
Time.news Editor: Lastly, considering the rise of remote work, what message would you like to leave our readers about gluteal amnesia and general health?
Jane Konidis: I urge everyone to prioritize movement and body awareness in their daily routines. Don’t underestimate the importance of simple exercises and breaks throughout your day—your body will thank you. Understanding our bodies and how they respond to inactivity can go a long way in maintaining our overall health, especially as our work environments evolve.
Time.news Editor: Thank you so much, Dr. Konidis! It’s been enlightening to learn about gluteal amnesia. Your advice is invaluable, and we appreciate you taking the time to speak with us.
Jane Konidis: Thank you for having me! It was a pleasure to share this information. Let’s spread the word about keeping our glutes engaged for better health!
