What is Dead Butt Syndrome(DBS) & how does it cause butt pain?
Long periods of sitting are terrible for your health, particularly for your hip and butt. But did you know that sitting can cause butt pain, commonly known as gluteal amnesia or Dead Butt Syndrome? Dead Butt Syndrome (DBS) occurs when the gluteus medius (one of the three major butt muscles) ceases to fire normally. This can occur if you spend too much time sitting in a chair, in your automobile, or on the couch. However, it can also happen in active people who don’t use their glute muscles enough. The glutes adapt by losing their ability to contract and relax fully.
The gluteus medius is responsible for pelvic stability. DBS can cause lower back discomfort, hip pain, knee and ankle pain, IT band syndrome, gluteal tendonitis, and sciatica if gluteal muscles are not working properly.
Symptoms of dead butt syndrome:
DBS symptoms include pain in the glutes and tendons, as well as surrounding the hip joint. Getting out of a chair, in particular, can be difficult. “This can range from stiffness to a deep or dull ache, or the sense that certain muscles are difficult to activate.” Tendon discomfort is frequently located in a bony prominence, such as the top of your pelvis or the outer hip, near the greater trochanter, where the glutes attach.
Physiotherapy treatment for butt pain:
At elite physiotherapy & sports injury centre we treat dead butt syndrome with advanced techniques and modalities such as
- Extracorporeal shock wave therapy.
- Super inductive system.
- High-intensity laser therapy.
- Dry needling with electrical stimulation.
Our physiotherapist also uses manual techniques such as Soft tissue mobilization, Cupping therapy, etc.
Apart from all these advanced treatments, we incorporate exercise therapy such as
Strengthening exercises like
- A Glute squeeze is an example of a strengthening exercise. Set your feet hip-width apart and slightly bend your knees. Pull your abdominal muscles in and hold your shoulders back while squeezing your glutes for 3 seconds, then gently relax your glutes for 1 full repetition.
- Squats: Stand with your feet shoulder-width apart and bend your knees steadily until your thighs are almost parallel to the ground. Return to your starting point with caution. Do 12 to 15 reps 5 to 6 times per week.
- Leg lift; Lift your legs and lie down on a firm but comfortable surface. Maintaining your legs straight, slowly raise them together to a height where you can keep them straight while feeling your muscles contract. Then, gradually drop your heels until they are a few inches off the floor. Make 10 repetitions.
- Gluteal bridging: Lift your hips toward the ceiling with both knees bent at about a 90-degree angle and your shoulders flat on the floor. Then lower them again. For stability, consider pressing down through your heels.
Stretching exercises like
- Stretch your hamstrings by slightly bending your right leg and straightening your left leg till you feel a minor tug on your left hamstring. Hold for ten seconds before alternating legs. Work your way up to holding the stretches for 30 seconds at a time.
Advance exercises like
- deadlift with weight, hip extension with weight, lunges, modified bridging, banded sidewalk, and weighted squats.
Ways to Combat Dead Butt Syndrome
- Throughout the day, take periodic breaks from your chair by walking about or stretching at your desk (e.g. squeeze your butt muscles at regular intervals).