New Delhi: After spending a long day sitting at your desk or hours behind the wheel, its not uncommon to experience some level of stiffness and discomfort. While this feeling is often blamed on tight hip flexors or a sore lower back, there may be another culprit at play - a condition known as gluteal amnesia, more colloquially referred to as dead butt syndrome. This phenomenon occurs when the gluteal muscles, which play a crucial role in supporting the lower back and maintaining proper posture, become weakened and forget how to function properly, leading to a range of issues that can impact daily life.What is gluteal amnesiaGluteal amnesia refers to a condition where the gluteal muscles, specifically the gluteus maximus, become so weakened by inactivity that they struggle to activate properly. This is different from the sensation of a limb falling asleep due to a compressed nerve, which typically results in a tingling feeling. Instead, gluteal amnesia can lead to a dull ache while sitting, though pain often becomes noticeable only during physical activities like jogging or hiking.Jane Konidis, a physical medicine and rehabilitation specialist at the Mayo Clinic in Rochester, Minnesota, explains, “The name sounds silly, but the side effects are serious. The gluteus maximus is one of the strongest muscles in the body and serves as a major shock absorber. When it doesnt function correctly, it can set off a chain reaction of problems, including hamstring tears, sciatica, shin splints and even arthritis in the knees.”what are impact of weak glutesWhen your glutes are not functioning optimally, other muscles and joints, particularly in the lower back and knees, often compensate. This can lead to a range of issues, especially for runners and athletes who rely heavily on their glutes for performance. For instance, renowned golfer Tiger Woods has had to withdraw from competitions due to complications arising from this condition.Dr. Konidis further explains that your glutes, which include three muscles located on the outside and back of your hips, are crucial for stabilizing the hip, lifting the leg and rotating the thigh. They also provide essential support to the spine by keeping the pelvis and core stable. She states, “If the glutes were truly dead, we wouldnt be able to stand.” What are causes of gluteal amnesia The primary cause of gluteal amnesia is prolonged periods of inactivity, such as sitting for long hours at a desk. When you sit, the muscles at the front of your hip and thigh can become overactive while your glutes are resting. Chris Kolba, a physical therapist at the Ohio State University Wexner Medical Center, notes that repeated eight-hour desk days can disrupt the neural signals that activate the glutes. Over time, this can weaken the muscles, leading to lower back pain and knee pain, particularly in those who are otherwise active.How to identify gluteal amnesiaUnlike other muscles like the biceps or quads, which visibly bulge when activated, the glutes are less noticeable. You might believe your glutes are strong if you can perform multiple squats, but its possible that your quads and lower back are compensating for weak glutes. Dr. Konidis advises paying attention to how your muscles feel during physical activity to assess whether your glutes are performing adequately.How to strengthen your glutesTo combat gluteal amnesia, its important to incorporate exercises that specifically target the glutes and promote their activation. Regular movement and stretching can also help prevent the glutes from becoming inactive. Physical therapists often recommend exercises such as glute bridges, squats and lunges to strengthen the glute muscles and improve overall function.
