Dead Butt Syndrome: What It Is and How to Wake It Back Up

Yes, you read that right — Dead Butt Syndrome is a real thing. And while it sounds like the punchline of a joke, it’s no laughing matter for the hips, low back, and spine.

What Exactly Is Dead Butt Syndrome?

The technical name is gluteal amnesia, but “dead butt” has a better ring to it. It happens when your glute muscles — especially the gluteus medius — get “lazy” from sitting too long. Over time, your body almost forgets how to use them properly.

When this happens, other muscles like your hip flexors and lower back step in to pick up the slack. That can lead to:

• Hip or low back pain (especially after long periods of sitting)

• Tightness that stretching doesn’t seem to fix

• Weakness when walking, running, or climbing stairs

Why Does It Matter?

Your glutes are more than just the muscles you sit on — they’re your body’s powerhouse. They stabilize your pelvis, protect your lower back, and help you move efficiently.

When they’re not firing, it’s like trying to run your car on three wheels instead of four. Sure, it’ll move — but not very well, and something’s going to break down.

How Do You Fix It?

The good news: your glutes aren’t truly dead. They just need a wake-up call. Here’s how you can get them going again:

• Take movement breaks: Stand, walk, or stretch every 30–60 minutes.

• Do activation exercises: Bridges, clamshells, or simple glute squeezes can “remind” your muscles to fire.

• Check your posture: Sitting slouched over a laptop all day only makes matters worse.

• Chiropractic care: Restoring normal motion in the hips and spine helps the muscles engage the way they should.

Don’t Let Your Glutes Snooze on the Job

At Newporte Courte Family Chiropractic, we see this all the time — patients frustrated with hip or back pain that’s really tied to sleepy glutes. With the right mix of movement, muscle activation, and adjustments, most people see a big difference quickly.

So if your hips or back feel stiff after sitting, don’t ignore it. Your glutes might just need a wake-up call.