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August 4, 2024 – The term “office chair butt” has been gaining traction on social media, especially on TikTok, where content creators are sparking discussions about how sitting for long periods can impact the strength and appearance of the glutes. With millions of views and widespread attention, people are becoming increasingly aware of this phenomenon. But is it something we should be genuinely concerned about?
The Rise of ‘Office Chair Butt’
TikTok user Alexandra’s video, posted in early July, warning about “office chair butt,” has garnered over 7 million views. “Just found out about office chair butt so I will be using the standing desk feature for all 8 hours every day,” she wrote. Similarly, another user, Itzel, expressed her concerns in a video with over 2.6 million views, calling office chair butt her “new fear.”
What Do Experts Say?
The term “office chair butt” lacks a formal medical definition but highlights a real issue: the impact of prolonged sitting on muscle health. Dr. Evan Johnson, DPT, director of Och Spine Care Outpatient Physical Therapy at NewYork-Presbyterian, explains that while the term may be colloquial, the underlying concern is valid.
“By sitting in a chair for hours, days, weeks, and years like many of us do, we neglect our glutes, and they can become very deconditioned and lose muscle mass as a result,” said Dr. Andrew Bach, DO, a physical medicine and rehab specialist at Cedars-Sinai. When muscles, including the glutes, are not regularly engaged, they weaken and can be infiltrated by fatty tissue, affecting their resilience and appearance.
The Effects of Prolonged Sitting
Excessive sitting can lead to a decline in muscle tone and volume, especially in the gluteus maximus—the body’s largest muscle by cross-sectional area. Dr. Johnson points out that sitting all day without engaging the glutes can result in a flat or soft appearance as muscle tone diminishes and is replaced by adipose tissue (fat). Additionally, sitting can cause muscles to shorten or tighten, further altering physical appearance.
Is Sitting Injurious to Your Glutes?
While sitting for long periods doesn’t directly harm the glutes, weak gluteal muscles can cause other issues over time. For instance, it can strain the muscles in the thighs and back. In rare cases, prolonged sitting in the same position can lead to pressure wounds due to excessive pressure on the gluteal muscles.
Pain from sitting, often referred to as “dead butt syndrome,” can result from sciatica or tendinopathy in the gluteal muscles. “Dead butt” can also mean gluteal amnesia, where muscles struggle to contract effectively after prolonged inactivity, leading to weakness, numbness, tingling, and pain. If you experience these symptoms, it’s advisable to consult a healthcare provider.
Preventing ‘Office Chair Butt’
Anyone with a sedentary job is at risk of developing office chair butt, warns Dr. Bach. Women and older individuals, who tend to spend more time sitting, are particularly susceptible. However, this condition is preventable with regular activity and muscle engagement.
Dr. Johnson emphasizes the importance of staying active. “The best way to prevent it is simply to stay active and activate your glutes regularly throughout the day,” he said. This could include standing up regularly, walking, or taking the stairs. Using a standing desk or performing seated exercises like glute squeezes and calf raises can also be beneficial.
Outside the office, exercises such as bridges, clamshells, squats, and step-ups can strengthen the glutes. Ensuring proper form is crucial to avoid faulty movement patterns, so seeking guidance from a healthcare provider may be beneficial.
Embracing Individual Differences
While promoting health and fitness is essential, Dr. Johnson reminds us to celebrate individual differences in shape and size. The goal is to enhance health, self-esteem, and fitness—not to body shame. Practicing a few healthy behaviors can lead to a stronger and shapelier behind, benefiting overall well-being.
By staying proactive and incorporating regular physical activity, you can combat the effects of prolonged sitting and maintain healthier, stronger glutes.
