Dead Butt Syndrome: The Aging Condition You've Never Heard Of — But Should

If you or a loved one is walking down the street and someone yells out, “you have dead butt syndrome;” while it might be an insult, it is also a real thing!

In an age where many of us spend hours sitting at work or relaxing at home, it's no surprise that our sedentary lifestyles are catching up with us. One of the lesser-known consequences is Dead Butt Syndrome (DBS), a condition that affects the gluteal muscles, particularly as people get older.

While the name might sound like a joke, the impacts of DBS are very real and can have serious long-term consequences, especially when it comes to mobility and independence in aging.

Kristen Schuyten, D.P.T., a physical therapy clinical specialist at Michigan Medicine, says our bodies are designed to sit all day.

Our bodies aren't designed to be seated for long periods of time. So if you're on your butt for hours a day, it's going to lead to issues.

Schuyten says Dead Butt Syndrome doesn't mean your butt is "dead"; the term is symbolic.

Your muscles are still there, it's more that they're not activating efficiently.

What is Dead Butt Syndrome?

Dead Butt Syndrome, also known medically as gluteal amnesia, occurs when the gluteus medius, one of the three main muscles in your buttocks, essentially "forgets" how to function properly. This happens because prolonged sitting or lack of activity weakens the muscles of many people, especially older adults.

When these muscles aren't activated regularly, they lose strength and responsiveness, leading to issues such as hip pain, lower back discomfort, and even difficulty standing or walking.

According to Harvard Health, spending long hours sitting affects your posture and the function of major muscles in your body, particularly your glutes. Over time, this lack of activity can lead to more pronounced symptoms, including tight hips, strained lower back muscles, and reduced mobility.

Andrew Bang, DC, from the Cleveland Clinic, says his patients immediately grasp the concept. Dr. Bang says the gluteus medius is critical in stabilizing your hips and pelvis. When it becomes weak or dysfunctional, it can lead to hip instability, often resulting in varying degrees of discomfort or pain in your hips and lower back.

This pain may be noticeable during long periods of sitting or even during movement as your body compensates for the lack of stability.

Muscle weakness can also compress, pull or pinch the nerves, leading to the numbness related to dead butt syndrome. The weakness is gradual, happening over time. Most patients have no idea what they did to cause the pain.

More Common with Aging

As we age, our bodies lose muscle mass—a condition known as sarcopenia. In addition, age-related inactivity further weakens the muscles, making older adults particularly vulnerable to developing DBS.

It's not about comfort; weak gluteal muscles can lead to more serious complications like balance issues, falls, and injuries. These problems can become debilitating for seniors, significantly increasing the risk of requiring long-term care services, which are expensive and not covered by health insurance, including Medicare.

As the Centers for Disease Control and Prevention (CDC) reports, falls are one of the leading causes of injury and death in adults over the age of 65. Weak gluteal muscles can make it harder to stand up, sit down, and walk safely, heightening the risk of falls. Once mobility declines, the likelihood of needing assistance with daily activities, such as dressing, bathing, and cooking, becomes more pronounced, adding to the long-term care burden.

More than 25% of adults aged 65 and older experience a fall each year in the United States. Of those, around 40% will fall multiple times in the same year, significantly affecting their mobility, independence, and quality of life. Falls are a leading reason someone may need long-term care services.

Long-Term Consequences and Care Implications

One of the biggest risks of Dead Butt Syndrome in older adults is the loss of mobility. When you cannot perform essential activities alone, such as walking or standing for long periods, it decreases your quality of life and a heightened need for assistance.

As muscle weakness and joint pain progress, once simple tasks—like climbing stairs or getting out of bed—become challenges that require outside help. In severe cases, individuals with DBS may require long-term care services, such as in-home care or nursing home assistance, especially if falls or injuries occur as a result.

Long-term care is a significant concern for older adults as care costs continue to rise, and health insurance and Medicare only pay for short-term skilled care and do not cover long-term custodial care.

According to the LTC NEWS Cost of Long-Term Care Survey, the median monthly cost for in-home care in the U.S. in 2024 was over $5,000, while nursing home care could exceed $9,400 monthly. These costs are projected to increase dramatically in the months ahead.

Finding quality care for someone with complications related to this or other aging issues is vital to maintaining a good quality of life. The LTC NEWS Caregiver Directory has over 80,000 long-term care providers, including in-home caregivers, that you can search for free.

Addressing muscle weakness early on by staying active and addressing DBS can help improve your quality of life and delay the need for long-term care.

Prevention and Treatment: Keeping Your Glutes Active

The good news? DBS is preventable and manageable with the right approach. Regular exercise is crucial, especially those that focus on activating and strengthening the glutes. Incorporating exercises like walking, strength training, and balance-focused activities, such as Tai Chi or yoga, squats, lunges, and glute bridges, into your routine can help keep these muscles strong and engaged. For those who are seated for long periods, experts recommend taking breaks to stand, stretch, or walk around every 30 minutes to an hour.

Physical therapy may also be an effective treatment for those who already show signs of DBS. A physical therapist can develop a personalized exercise plan to gradually rebuild strength in the gluteal muscles. For individuals with pain or mobility issues, low-impact exercises like swimming or cycling can help maintain muscle tone without overstraining joints.

Regular exercise is crucial in reducing DBS and the risk of falls among seniors by improving strength, balance, and coordination. Exercise will help strengthen the muscles that support the body, making it easier to maintain stability.

Improved flexibility and posture from consistent exercise also enhance mobility, reducing the likelihood of trips and falls. Studies have shown that seniors who engage in regular physical activity are more capable of managing daily activities independently, helping them maintain their quality of life while lowering the chances of injury from falls. Plus, the likelihood of someone yelling out, "you have dead butt syndrome," is reduced!

Looking Ahead: The Role of Long-Term Care Planning

As we age, it's vital to stay proactive about health—not only to manage current issues but to prepare for the future need for long-term care.

Solutions like Long-Term Care Insurance will safeguard your financial future while ensuring that, should you need help later in life, you can access quality care services without burdening your family.

The ideal time to acquire LTC Insurance is before you get older and start having significant health issues. Most people add an LTC policy to their comprehensive retirement plan in their 40s or 50s, but if you have reasonably good health, affordable options are available in your 60s and beyond.

Dead Butt Syndrome may seem like a minor issue, but it can lead to significant health consequences if left unaddressed. By staying active and focusing on muscle strength as you age, you can help prevent the onset of more serious mobility problems—and the long-term care that often follows.