Blog

Do You Have “Office Chair Butt”? How Sitting Can Affect Your Glutes

Do You Have “Office Chair Butt”? How Sitting Can Affect Your Glutes

In case you are not up to date on TikTok trends, “office chair butt” is a real thing. That term has sparked discussion amongst content creators, who speculate whether sitting at work can negatively affect the strength and appearance of a person’s buttocks, or glute muscles. A few videos talking about “office chair butt” have gained millions of views. This is just on TikTok, but do these content creators have a legitimate fear?

Can Sitting Too Long Damage Your Glutes?

Although “office chair butt” may be a common phrase, it does not have a real medical meaning or definition. Sitting for prolonged periods, however, can negatively affect your butt. Sitting in a chair for hours, days, weeks, months, and years, like most people do, can decondition your glutes and cause muscle loss. 

When the body is sedentary, muscles are not engaging or working. That is true for all muscles and not only the glutes. Over time, not working these muscles can cause them to weaken, and weakened muscles can be infiltrated by fatty tissue, which makes them less resilient. Excessive sitting can also alter the appearance of the muscles. That results in the classic “flat butt” appearance because the muscle is replaced with adipose tissue (fat). Basically, the body molds to the shape of the chair, and excessive sitting may even cause hip and back pain because of tightened muscles. 

Does Sitting Injure The Glutes?

Although sitting for extended periods may weaken muscles and alter the appearance of the butt, it doesn’t harm the glutes directly. Weak gluteal muscles, though, can increase the risk of muscle strain, especially on the muscles in the back and thighs. If someone sits in the same position for a very long time, it is possible that their butt bones can put too much pressure on the gluteal muscles. That is quite rare, though. 

If you experience pain from sitting for long periods of time, you may have “dead butt syndrome,” not office chair butt. Pain in the glutes can stem from sciatica or tendinopathy, a tendon injury in one of the gluteal muscles. “Dead butt” can also refer to gluteal amnesia or issues with your muscles’ ability to contract after long periods of sitting. 

Activating your muscles is easier the more you activate them. If you sit down all day, the muscles are not being activated, so you feel the effects of sitting a lot more. When you do end up using those muscles, they may not be as reliable as they once were. The “dead butt” weakness usually comes with tingling, numbness, or pain. If you experience these symptoms, consult your healthcare provider or consider physical therapy and training to start activating and using these muscles. 

How Do You Prevent Office Chair Butt?

If you have a sedentary job or you tend to sit for long periods, you are at risk of developing office chair butt. Women may be more likely to develop office chair butt, as a higher percentage of women have jobs that require them to sit for long periods of time. The same goes for older and middle-aged people, who have collectively spent more hours sitting at work. 

Like many chronic health conditions, office chair butt can be avoided. The best way to prevent it is to stay active and activate the glutes throughout the day. If you don’t have a standing desk, you can get up every hour and engage in 20 squats. You can also activate your muscles while you are sitting. You can do some glutei squeezes or calf raises every 15 minutes or so. Outside of the office, you can do clamshells, glute bridges, squats, and step-ups to increase glute strength. Just make sure that you execute the exercises with proper form, as improper form can increase the risk of injury.

Practicing a few healthy behaviors can help you avoid office chair butt. However, all butts are not the same and we celebrate the different shapes and sizes of every butt. The goal is just to promote glutei health and overall health. Engaging in exercise or small movements throughout the day can not only help promote healthy glutes, but also improve self-esteem and overall fitness.

  • You may also like

    • Dherbs Full Body Cleanse as featured on Steve Harvey
    • Enter to Win $100 Gift Voucher

    Sales & Specials

    Black Hoodie
    Black Hoodie
    -50%
    $19.97

    Black Hoodie

    Stay stylish and comfortable with this black crop top hoodie, a versatile and lightweight cropped athletic hoodie designed for casual wear and active lifestyles.
    Heather Grey Shirt V-neck
    Heather Grey Shirt V-neck
    -50%
    $9.97

    Heather Grey Shirt V-neck

    The heather grey V-neck T-shirt - a lightweight, breathable shirt which offers a perfect blend of comfort and style, making it a versatile addition to any wardrobe.
    Black Sleeve Shirt V-neck
    Black Sleeve Shirt V-neck
    -50%
    $9.97

    Black Sleeve Shirt V-neck

    Feel relaxed and at ease when you put on this lightweight, breathable shirt that is built for all-day comfort.
    Grey Hoodie
    Grey Hoodie
    -50%
    $19.97

    Grey Hoodie

    A stylish and comfortable athletic grey hoodie, perfect for layering, casual wear, or light workouts.
    Blue Tight
    Blue Tight
    -50%
    $17.97

    Blue Tight

    Say hello to your new favorite pair of body-flattering leggings that give you a smooth silhouette and allow for full range of motion.
    Heather Grey Tight
    Heather Grey Tight
    -50%
    $17.97

    Heather Grey Tight

    The heather grey leggings offer a comfortable, form-fitting design perfect for both activewear and casual outfits. Body-flattering leggings that give you a smooth silhouette and allow for full range of motion.
    Black Tight
    Black Tight
    -50%
    $17.97

    Black Tight

    Dherbs' black activewear leggings give you a smooth silhouette and allow for full range of motion.
    Blue Sleeve Shirt V-neck
    Blue Sleeve Shirt V-neck
    -50%
    $9.97

    Blue Sleeve Shirt V-neck

    Feel relaxed and at ease when you put on this lightweight, breathable shirt that is built for all-day comfort.
    Refer A Friend give 15%
    get $20
    Advisor