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Are you also a professional sitter?
Those of us with desk jobs spend the majority of their day seated, which might seem harmless, but sitting for extended periods can lead to various health concerns, including the colloquial term “office chair butt.” Unfortunately, this is the negative effects for desk jobs.
My husband is a retired, but still very active hockey goaltender, who still plays at a decently high level. About two years ago he found that whenever he would move in the crease, especially doing a butterfly slide, that his hips felt like they were going to wishbone and break. Thinking that sitting for prolonged periods was the problem, he went through a series of hip-opening exercises and stretches, along with still doing yoga a few times a week, and that has brought him back to where he was mobility wise in his 20’s.
What is office chair butt?
It refers to the flattening, weakening, and even discomfort that occurs in the gluteal muscles (the muscles in your butt) due to prolonged sitting.
Let’s first dive into the science behind “office chair butt,” then explore the medical consequences, and finally explore evidence-based solutions to counteract this increasingly common issue.
The actual medical term for office chair butt is “gluteal amnesia” or “dead butt syndrome” (DBS).
What happens when you sit for long periods of time without breaks is that your butt muscles, which you use for hip extension, abduction, and external rotation, become inactive. Over many years, those muscles weaken and shrink (also called atrophy), which makes them flatter and have muscular imbalances.
What Happens When You Sit for Too Long?
When you are seated with bad posture, your hip flexor muscles (these are located at the front of your hips) are in a shortened state, which makes them tighten. At the same time, your gluteal muscles are also inactive.
This creates what’s called “reciprocal inhibition”, where your tight hip flexors make your glutes much weaker. I’m a runner and it’s amazing how many injuries, even knee injuries, stem from weak glutes. This disrupts your entire kinetic chain and lead to a host of issues, such as:
- Lower Back Pain: other muscle groups, primarily in your lower back, have to compensate for the weakening glute muscles. Once the lower back starts going…you’ve got real problems…
- Pelvic Tilt: your pelvis actually tilts forward to compensate, and that makes the real culprit worse over time, which then in turn often leads to lower back pain
- Hip and Knee Problems: as mentioned in my running example, because your whole gait is thrown off, it’s common to begin also having hip and knee issues as there is more and more stress on these joints
Medical Studies and Research on Sitting and Gluteal Amnesia
Several medical studies have looked at the effects of sitting for prolonged periods on the musculoskeletal system:
- A study published in the American Journal of Epidemiology: looked at the impact of sitting for more than 6 hours a day. They found that people who sat for extended periods had a 20% increased risk of premature mortality compared to those who sat for less than 3 hours daily. This is after adjusting for physical activity
- The British Journal of Sports Medicine: noted that sitting for long periods, even if one exercises regularly, contributes to “sitting disease.” The research highlighted that sitting for long periods causes muscle atrophy and metabolic changes, such as insulin resistance, which further exacerbates the weakening of muscles like the glutes.
- A study from the University of Waterloo found that prolonged sitting can lead to gluteal amnesia, where the brain essentially “forgets” how to engage the glutes properly. This leads to other muscles compensating, resulting in pain, tightness, and increased injury risk.
- A study from the Clinical Journal of Sports Medicine focused on the relationship between gluteal weakness and lower back pain, finding a significant correlation between weak glutes and increased stress on the lumbar spine, as well as altered gait patterns.
What are the Consequences of Office Chair Butt?
Muscle Imbalances: your body functions on a system of balance between bones, muscles, tendons, etc. When the glutes weaken due to inactivity, it throws everything off. The body will try to compensate, but that involves overusing other muscle groups, usually the lower back, hamstrings, and quadriceps. Over time, that misalignment in the pelvis can also lead to knee problems, hip issues, and postural defects.
Postural Defects: as discussed, weak glutes can also make your pelvis tip forward. When that happens, one’s lower back begins to curve. We all know what someone who is hunched over looks like. Again, this simply compounds the problem.
Cardiovascular and Metabolic Issues: not mentioned above, but perhaps more scary, is that blood flow slows. Remember, half of your body is below the waist! Poor circulation can lead to varicose veins, deep vein thrombosis (DVT), and even cardiovascular disease.
Expert Opinions on Office Chair Butt
Dr. Stuart McGill, Professor Emeritus, University of Waterloo:
“Prolonged sitting can cause a disconnection between the brain and the gluteal muscles. Over time, this contributes to what we term ‘gluteal amnesia,’ where the body’s ability to recruit these muscles becomes impaired. It’s not just a matter of aesthetics; weak glutes play a role in lower back pain and increased risk for injury.”
Dr. Kelly Starrett, physical therapist and author of Deskbound:
“Sitting is the new smoking. When your glutes stop functioning properly, it creates a ripple effect throughout your entire body. Your lower back takes over, your knees compensate, and soon enough, you’re dealing with chronic pain. The best solution is to break the cycle by incorporating movement into your day.”
Dr. Chris Kolba, Physical Therapist at Ohio State University Wexner Medical Center:
“Gluteal amnesia is a real problem. Not only does it affect your posture, but it also impacts your ability to perform basic functional movements like squatting and lifting. Regular gluteal activation exercises are essential for anyone who spends long periods sitting.”
Exercises and Stretches to Prevent Office Chair Butt
Strength Exercises
Glute Bridges
Are one of the most effective exercises to re-engage the glute muscles. Be warned that if you have never done these, your butt will hurt the next day! Start by lying on your back with your knees bent and feet flat on the floor. Engage your core and lift your hips off the ground, squeezing your glutes at the top.
Repetitions: 3 sets of 12-15 reps.
Clamshells
Helps hip stability. Lie on your side with your legs stacked and knees bent. Keeping your feet together, lift your top knee while keeping your core engaged.
Repetitions: 3 sets of 12-15 reps per side.
Hip Thrusts
Similar to glute bridges, hip thrusts require you to place your upper back on a bench or elevated surface while lifting your hips using a barbell or body weight. Focus on full hip extension and glute contraction.
Repetitions: 3 sets of 10-12 reps.
Lunges
One of the best lower body and core exercises all in one. Step forward into a lunge, ensuring your knee doesn’t pass over your toes. Engage your glutes as you push back to the starting position.
Repetitions: 3 sets of 10 reps per leg.
Squats
Works many muscles in the legs so these are good for an all-incompassing exercise and are easy to bang off 15 reps x 3 sets at your desk. Make sure you use proper form (many video’s on youtube) to avoid aggravating any back pain. Keeping your knees aligned with your toes and your chest lifted. Ensure your glutes are engaged throughout the movement.
Repetitions: 3 sets of 15 reps.
Stretches
Hip Flexor Stretch
Sitting can lead to tight hip flexors and one of our top stretches is to kneel on one knee with the other foot forward, forming a 90-degree angle. Push your hips forward gently while maintaining an upright torso. Don’t lean too far forward. The stretch really comes from thrusting your hips forward.
Hold for: 30 seconds per side.
Pigeon Pose
This yoga pose is one of our favorites and is perfect for stretching the glutes and hips. Start in a plank position, bring one knee forward toward your wrist and extend the other leg straight back. Lower your hips and fold forward to deepen the stretch. Remember to keep your shoulders relaxed
Hold for: 30-60 seconds per side.
Seated Figure-Four Stretch
This stretch can be done while seated at your desk, which I often do. Cross one ankle over the opposite knee, forming a figure four. Gently press down on the crossed leg (usually on the knee) to stretch the hip and glutes.
Hold for: 30 seconds per side.
Try to do these exercises and stretches 2-3 times per week. It might feel awkward at first, but if you get into a routine, they will become much easier and it probably only takes 15 minutes to get through all of them. You’ll notice that your muscle tone will start to improve and that should gradually result in good posture.
If you can’t carve out that amount of time a few days a week, consider choosing 2 or 3 of these and create a daily routine that you can do throughout the day – it will help your overall health and well being tremendously!
How to Prevent Office Chair Butt
In addition to regular exercise and stretching, setting up an ergonomic workspace is extremely helpful for preventing office chair butt:
Use a Standing Desk
Alternate between sitting and standing throughout the day to reduce the strain on your glutes and hip flexors. You actually have to use it!
Choose the Right Office Chair
An ergonomic chair that has good lumbar support and has adjustable height features will keep you more comfortable when seated for long periods, and hopefully stop you from leaning forward or hunching over your desk (if you do that now). Ideally, your knees should be at a 90-degree angle, and your feet should be flat on the floor.
Take Frequent Breaks
Even drinking lots of water to get up to go to the bathroom can help. Micro-breaks don’t have to be long but they will help your circulation and prevent prolonged inactivity
Conclusion
Office chair butt is more than a mere cosmetic issue—it’s a widespread problem with serious health implications. By understanding the risks of prolonged sitting, incorporating regular glute-activating exercises, and making ergonomic adjustments to your workspace, you can combat the
