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Peer reviewed by Dr Colin Tidy, MRCGPAuthored by Victoria RawOriginally published 10 Jun 2026
Meets Patient’s editorial guidelines
It's rare for healthcare professionals to endorse a social media health trend, but one term that's recently been gaining attention online is ‘office chair butt’. This informal phrase describes changes that can occur in your bottom muscles as a result of prolonged sitting.
So, is there any truth behind the trend? We spoke to a physiotherapist to explain what office chair butt really is, why it happens, and simple ways to reduce the effects of long hours spent sitting.
While ‘office chair butt’ might sound like a simplistic way of describing a negative health effect, it’s one buzz term that may deserve attention. The key is to look beyond the trend, and seek guidance from a qualified health professional on how to help prevent or manage it.
Office chair butt is associated with a largely sedentary lifestyle, particularly long hours of sitting, which is common for people who spend most of their day at a desk.
Bethany Tomlinson, Musculoskeletal Clinical Service Manager and Physiotherapist at AXA Health, explains that sitting for prolonged periods can lead to gluteal amnesia, informally known as ‘office butt’ or ‘dead butt syndrome’. This is where your gluteal (glute) muscles – the muscles that make up your buttocks – and surrounding area effectively ‘switch off’ due to inactivity.
“A lack of movement means lower production of synovial fluid, which is crucial for supporting joint health,” she says. “When your glutes aren’t activated regularly, the surrounding joints, including the hips, knees, and lower back, can end up compensating, often resulting in joint pain and stiffness in these areas.”
A new survey from AXA Health of 2,000 UK adults reveals that one in four spend five or more hours sitting at a desk each day.
Prolonged sitting can contribute to:
Increased joint stiffness.
Muscle degeneration.
Back pain.
Reduced mobility.
The findings also show that 89% of respondents do not use a supportive office chair, 81% don’t stretch regularly, and 74% fail to meet the recommended exercise guidelines of at least 20 minutes of activity, three times a week.
With TikTok flooded with millions of views of videos about ‘office chair butt’, and monthly Google searches for ‘lower back pain’ recently reaching 3.2 million, it’s clear that many people in the UK are having issues with their musculoskeletal health.
'Office chair butt’ can contribute to a range of physical symptoms and limitations. However, for those whose jobs require them to spend most of their day at a desk, simply avoiding long periods of sitting isn't always realistic.
If that sounds familiar, Tomlinson shares her expert advice on how to minimise the long-term effects that prolonged sitting can have on your joints, muscles, and overall musculoskeletal health.
Taking short movement breaks throughout an otherwise sedentary day might seem insignificant, but small actions can add up over time. Incorporating regular movement into your daily routine can have a positive impact on your overall health and wellbeing.
Tomlinson explains that TikTok trends such as ‘squat break’s highlight an important point – that regular movement matters.
“Taking just 1-2 minutes every hour to stand up, stretch, or activate key muscle groups can help restore blood flow and stimulate synovial fluid production in your joints,” she says.
“Going for a walk before your working day, on your lunch break or after work, where possible, or utilising a standing desk are great ways to reduce sitting time. If you travel to work, try getting off one stop earlier or parking further away to add more walking and stimulate joint circulation before sitting down.”
Poor posture rarely happens overnight. Instead, it develops through everyday habits such as slumping in a chair or spending hours looking down at a screen. Over time, these behaviours can lead to muscle pain and stiffness, which many people simply learn to live with rather than address the underlying cause.
Tomlinson recommends several ways to upgrade your office chair and support better posture, helping to prevent both visible and internal health issues.
She advises investing in a lumbar cushion that can be strapped to the back of your chair to support the natural curve of your spine and encourage good posture.
“A seat pad is also a great option and is suited for those looking for additional support for the bottom of their back,” adds the physiotherapist. “This reduces pressure on your tailbone (coccyx) and sciatic nerve and encourages hip alignment to support your spine.
“An ergonomic chair will often have adjustable features, such as the degree to which it is upright. These chairs are specifically designed to support your back during long periods of sitting and allow you to sit at a 90° hip-knee-ankle angle, reducing stiffness over time.”
Making sure your computer or laptop screen is positioned at eye level can help reduce the strain that poor screen placement places on your neck, shoulders, and joints.
“If it's too low or too high, your neck will be angled for extended periods, which can lead to stiffness in your neck and shoulders, and even long-term joint issues,” warns Tomlinson.
“To avoid this, align your screen so that when you're looking straight ahead, your eyes are directly in line with the top of the screen. This encourages a natural 90º posture, helping to reduce strain on your neck and shoulders. This should also apply for standing desks.”
Alongside meeting recommended weekly activity guidelines, targeted exercises can help strengthen the muscles that support and protect your joints.
Tomlinson advises incorporating strength-training exercises into your routine to build resilience in your glutes, hips, and core – key muscle groups that play an important role in maintaining stability, posture, and overall musculoskeletal health.
She says: “This will help to counteract the effects of sitting, as simple exercises including squats, lunges, glute bridges, and clamshells will restore balance and strengthen your muscles.
“It’s also important to do mobility-focused movement to loosen your joints, including neck and hip circles, and shoulder and ankle rolls, which you can even do sitting at your desk.”
Tomlinson emphasises that making these small changes can have a significant impact on your overall joint health and productivity.
“You should consult your company's occupational health team for advice and any further information you require,” she adds. “If you feel like you are experiencing severe joint pain, it’s important that you contact your GP to discuss your symptoms.”
Healthy living
These days, being stuck at a desk all day isn’t just a habit – it's basically part of the job for a lot of people. Between our professional lives and the digital entertainment that fills our downtime, we are increasingly pulled into stationary, hunched positions. This environment makes the simple act of maintaining good posture a constant struggle. A physiotherapist explains exactly how poor posture impacts your wellbeing and offers simple, actionable tips to help you lead a happier, healthier life.
by Victoria Raw
Bones, joints and muscles
The term ‘40-year-old shoulder’ gained attention in the past decade, partly because of its mention in the TV show ‘Younger’. The series follows a 40-year-old woman pretending to be in her twenties, with the contrast between her real age and her assumed age becoming a recurring theme. The show makes frequent nods to age-related health differences – including frozen shoulder – which is portrayed as something more likely to affect people in midlife. But while the phrase makes for a memorable TV moment, is ‘40-year-old shoulder’ a real medical term, and what should you do if you think you have it?
by Victoria Raw
Gluteal amnesia, also informally known as 'office butt' or 'dead butt syndrome', refers to a condition where the gluteal muscles (buttock muscles) and the surrounding area effectively 'switch off' due to prolonged inactivity, often from long hours of sitting. This lack of activation means that surrounding joints, such as the hips, knees, and lower back, may have to compensate, leading to potential joint pain and stiffness.
Synovial fluid is crucial for supporting joint health. A lack of movement, such as from prolonged sitting, can lead to lower production of this fluid. Restoring blood flow and stimulating synovial fluid production through regular movement is important for maintaining healthy joints.
Yes, poor posture that develops from everyday habits like slumping in a chair or looking down at a screen for extended periods can eventually lead to muscle pain and stiffness. Over time, these behaviors can contribute to long-term joint issues in areas like the neck and shoulders.
Simple strength-training exercises that can help build resilience in your glutes, hips, and core include squats, lunges, glute bridges, and clamshells. These exercises can help restore balance and strengthen the muscles that are important for stability and posture.
Mobility-focused movements that can help loosen your joints include neck and hip circles, and shoulder and ankle rolls. You can perform these types of exercises even while sitting at your desk to help improve joint flexibility.
These questions and answers have been generated from the information in this article.
BA (Hons), English Literature
Victoria is a content writer at Patient, with special interests spanning mental wellbeing, societal trends and the impact of technology on our health.
MBBS, MRCGP, MRCP (Paediatrics), DCH
Dr Colin Tidy is an NHS Doctor, based in Oxfordshire.
The information on this page is peer reviewed by qualified clinicians.
Article also available in English, German, Spanish, French, Italian, Portuguese, Hindi, Hebrew, Arabic, and Swedish.
Authored by:
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