Do You Have Dead Butt Syndrome?
David by Michelangelo, Thekla Clark/Corbis/Getty Images
Have you ever heard of “Dead Butt Syndrome”?
It might sound like a joke, but it's a real condition that's becoming increasingly common in our sedentary society. Also known as Gluteal Amnesia, this condition occurs when our gluteal muscles (yes, our buttocks!) become weak and inactive due to prolonged sitting and lack of use.
Illustration by Petra Péterffy, courtesy of The New York Times
As reported in a recent New York Times article, Dead Butt Syndrome can lead to a host of issues, including lower back pain and sciatica. Why? Because your glutes are arguably the most important muscles in your body. They're not just there for aesthetics - they play a crucial role in our posture, movement, and overall physical health.
But fear not! As your Iyengar Yoga instructor, I'm here to tell you that we have the tools to combat this modern "disease." However, it's important to approach this correctly. The exercise demonstrated in the NYT article, while well-intentioned, doesn't align with the Iyengar method. Instead, we focus on holistic back extensions (not "bends") that train the entire posterior chain, including the lumbar spine.
Speaking of the lumbar spine, let's take a moment to appreciate its design. It's the body's natural shock absorber, designed with an inward curve for optimal function. Just look at the powerful, curved backs of African runners for a prime example of this natural, healthy shape!
Now, you might be thinking, "But what about my core? Doesn't a strong core protect my back?"
While core strength is important, methods that focus solely on abdominal strength (like some Pilates exercises) may neglect the equally crucial lower back muscles. This can lead to an imbalance and, ironically, more back issues.
So, what's the solution? In Iyengar Yoga, we have a fantastic pose called Chatuspadasana. "Chatur" means four, and "pada" means foot, so it's our "four-footed pose." This asana is excellent for strengthening the glutes and training the lumbar spine. As we practice, I often say, "Squeeze the pumpkins!"
Chatuspadasana by Geeta Iyengar from “Yoga a Gem for Women”
Fun fact: at the Iyengar Institute in Pune, they affectionately refer to the buttocks as "pumpkins."
Workout Class - SNL
For a bit of fun homework, I recommend checking out the SNL sketch featuring Megan Thee Stallion and two "flat-butt girls." While it's comedy, it does a pretty good job highlighting the importance of gluteal strength!
Remember, a strong, healthy back and powerful glutes are within your reach. Through consistent practice and proper technique, we can overcome the challenges posed by our modern, sedentary lifestyles.
Keep squeezing those pumpkins, and I'll see you on the mat!
- Barbara Boris
