Dead Butt Syndrome, also known as gluteal amnesia, is a real condition caused by prolonged sitting and poor ergonomics. It leads to dull aches in the buttocks, tight hip flexors, and lower back.
To avoid this affliction, experts recommend creating a schedule for taking breaks every 30 minutes. This includes sitting for 20 minutes, standing for eight minutes, and moving around for two minutes. Additionally, subscribing to a “big cup, little cup” approach to hydration can encourage frequent trips to the bathroom, resulting in more movement.
Poor posture, such as hunching over or bending your head forward, can also lead to aches like Tech Neck (neck or shoulder pain) and Smartphone Pinky (a wide gap between the ring and pinky fingers). To correct these issues, self-assessment is key. Ensure your feet are flat on the ground, knees at or below hips, and arms at 90-degree angles.
For phone-related habits, using earbuds or a phone stand can help reduce the need to hold your cellphone awkwardly, reducing the risk of a wide gap between fingers or a bump on the pinky. By implementing these simple solutions, you can reduce the risk of common office aches and maintain better ergonomics and overall health.
Source: https://today.duke.edu/2025/05/dont-let-dead-butt-syndrome-sneak-you