If you spend long hours sitting at your desk, chances are you’ve experienced what’s now called ‘Office Butt’! Yes, it’s a real thing! This happens when your glute muscles go on vacation (aka get weak), leading to poor posture, lower back pain, and that annoying stiffness when you finally stand up. But don’t worry, we reached out to our expert Saurabh Bothra, founder of Habuild & a certified yoga instructor to get the simple solutions to keep your glutes happy and active!
What is Office Butt?
“Imagine your glutes as the engine of a car—if you leave it parked too long, it stops working efficiently. That’s exactly what happens when you sit all day! We, as humans, were meant to move around and use all our muscles throughout the day. ‘Office Butt’ is what we call the result of inactive, underused glute muscles! Over time, your hips tighten to feel like creaky old hinges in need of oil,” said Saurabh.
Office Butt: How to Prevent It
Take Regular Breaks
Stand up and move around every 30-60 minutes to activate your muscles and improve circulation.
Incorporate Glute Exercises
Simple workouts like squats, lunges, and glute bridges help keep your muscles engaged.
Use a Standing Desk
Alternating between sitting and standing reduces pressure on the lower body.
Improve Sitting Posture
Keep your feet flat on the floor, back straight, and use an ergonomic chair. No slouching!
Stretch Regularly
Hip flexor and hamstring stretches can prevent stiffness and promote flexibility.
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What to Do If You Already Have an Office Butt?
Practice Yoga or Pilates
These activities improve posture, flexibility, and core strength.
Walk More
Incorporate short walks into your routine, even if it’s just around your office space.
Massage Therapy
Regular massages can release muscle tightness and improve blood flow.
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“Sitting all day is part of modern work life. But with a little effort and movement, you can keep ‘Office Butt’ from taking over. So, get up, move, stretch, and give your glutes the attention they deserve,” said Saurabh.
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