At one time, pre-Covid, the thought of work-from-home was much desired by most employees. However, with the lockdown enforcements during the pandemic, most folks are tired of being bound down and working long hours at their systems.
As remote working continues, lines have been blurred between personal time and office time. Initially, people were finding it difficult to adjust to this new normal after Coronavirus. Yet, they find it better than going to the office rather than exposing themselves and their families to the risk of infection.
This had led to many sitting and working on their chairs at their home office. However, in most situations, people were not prepared to work from home for months together. In addition, some did not have the best infrastructure in terms of ergonomic chairs, desks, and office set-ups.
Sitting and working for long hours has its own set of medical concerns. Research suggests that working for long hours, sitting down in a chair could impact you with the Dead Butt Syndrome. Let’s find out some dead butt syndrome symptoms as well as exercises to address this problem.
What is Dead Butt Syndrome?
Clinically named gluteus medius tendinopathy, or gluteal amnesia, the Dead Butt Syndrome is caused by too much sitting. People with high inactivity are prone to diseases like obesity, cardiovascular disease, diabetes, or even deep-vein thrombosis, and more.
What is the Cause?
As your largest muscles in the back and buttocks rest, they become inactive. The muscles don't take glucose from the blood as they are not working. In a layman's language, the gluteal muscles get so relaxed that they forget their main function. The gluteal muscles' main function is to support your pelvis and keep your body in proper alignment.
Another reason is the tightening of your gluteus muscles – the hip muscles and the hamstrings. As they rest, they stiffen the joints causing you pain and aches. Your hip flexors or hip muscles are those that connect your lower back, pelvis, and front of the thigh. They help you walk, run, climb, jump, and more.
Dead butt syndrome symptoms include difficulty in walking, stiff muscles, aches and pains, uneven balance while walking, stiff knee joints causing challenges in walking straight, backache, and more.
If it affects you badly, you may experience scintillating pain originating from your hips, through your legs, to your feet. At times, it may feel just like you have had an attack of sciatica, reports Healthline.
How to Avoid Dead Butt Syndrome?
Firstly, consider if your chair is designed ergonomically and is comfortable for you. Then, browse here for the best computer chair for long hours.
The best way to avoid Dead Butt Syndrome is to take a walk frequently if you are sitting for a prolonged period, reports CNN. This breaks the monotonous routine for the gluteal muscles. As you engage them frequently, they don't go to sleep. Instead, they are forced to function for the purpose they are built for.
Walking around helps move the gluteal muscles and avoids them going to sleep mode. However, as you include exercises into your routine, you may miss exercising your booty. Therefore, ensure that you have included exercises into your routine that focus on your glutes, hamstrings, and hip flexors. Where possible, take the stairs, as that exercises most of the required muscles.
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Dead Butt Syndrome Exercises
You can always opt for simple and light exercises that focus on your glutes, hip flexor, and hamstrings. Then, follow a routine to complete these exercises, either every day or alternate days. This will preserve your muscle's agility as they flex and hold the required parts of the body strongly.
Most folks complain about having little time during their daily routines. Really? Well, you can't escape now as we have some tips on how to fit exercise into a busy schedule. No more excuses now!
We strongly suggest that you consult a fitness expert before attempting any dead butt syndrome exercises mentioned below.
For the Hamstring
As you stand straight, facing forward, join your feet together. Lift your left leg forward and place it in front of your right foot. Now bend at your waist, slowly and as much as you can. You will notice and feel a little stretch in your hamstring. Do not turn too much; it could damage your hamstring. Recall that you need to stretch them, not overstretch them. As you follow this, you will notice your right leg bends at the knee; this is perfectly fine as it needs to hold steady as you turn at the waist. Remember to keep your left leg straight. Now repeat with the other foot/leg.
For your Glutes
The simplest exercise that most folks would know is how to squat and stand. Remember to go about it at a comfortable pace. Remember to avoid jerky movements, which could cause a muscle pull. Do five to ten squats to start with and slowly increase the count. Remember that you are working your glutes, hamstrings, calves, feet and ankles, and abdominal muscles with this exercise. Some folks prefer to use weights in their hands as they squat. It is advisable to stand with your legs apart at shoulder-width for better stability.
For your Legs
Leg lifts are a simple and healthy exercise that most folks can do. Your hip flexors/muscles are toned up with these. Lie down on the floor. Remember to use a firm surface; it could hurt your back if it is too soft or thick. Your back needs strong support; go for a thin exercise mat. Join both your feet together and keep your hands by your side, palms facing downwards. Now slowly lift both legs into the air, bending at your waist. Hold them for about ten seconds before you return to the earlier position slowly.
While at work, you can always manage some standing desk exercises.
Don't forget there are many accessories like seat cushions that you can place under your buttocks to correct the Dead Butt Syndrome.
Dead Butt Syndrome can be painful and hamper your routine and life. Remember to exercise regularly, eat healthily and rest well. Never attempt any exercises mentioned in this article or otherwise without consulting any fitness expert or your doctor. Be fit and stay healthy!
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