Office chair butt is an unwelcome side effect of your workday. Here's what causes it—and how to treat and prevent it.
Office Chair Butt: Cleveland Clinic Experts on How To Prevent It
Published on Mar. 31, 2025
About the expert
Michael Milicia, OT, is an occupational therapist and clinical specialist in industrial rehabilitation at Cleveland Clinic.
Highlights
- “Office chair butt” refers to the weakening or flattening of your glutes, caused by not getting enough movement during the day.
- You can prevent or counteract it with simple changes during, and outside of, working hours.
- If you’re experiencing any pain, tingling, or lasting discomfort, see your doctor.
You probably know the feeling: after sitting at your desk for hours, your backside feels numb, your lower back is stiff, and your favorite jeans might even be fitting…a little differently. On social media, this modern desk-job woe has earned a name: office chair butt.
Although it’s not a formal medical term, it describes a real phenomenon. Sitting for long stretches, especially without proper posture or regular movement, can subtly change the way your body feels and looks. The upside? With a few simple habits, you can prevent these changes and keep your glutes in good shape.
Ahead, we’ll explore what causes office chair butt and share simple ways to treat and prevent it, with expert guidance from Cleveland Clinic occupational therapist Michael Milicia, OT.
What office chair butt means
Office chair butt isn’t an official medical diagnosis, but it is a way to describe a real side effect of our sedentary lifestyles: the weakening and flattening of the gluteal muscles caused by too much sitting. According to the Cleveland Clinic, long hours spent parked in a chair can lead to gluteal muscle atrophy, which is when your muscles start to shrink, soften, and lose their shape.
Your gluteal muscles, especially the gluteus maximus, are among the largest and most important muscles in your body. They help stabilize your pelvis, support good posture, and power everyday movements like walking, climbing stairs, and even standing upright. “A lack of conditioning in your gluteus maximus and surrounding tissue leads to weakness, making it build up fat tissue and appear flatter or saggy,” explains Milicia in the Cleveland Clinic’s Health Essentials blog.
Office chair butt usually isn’t something to panic about. But it is your body’s way of saying it needs more movement—and that’s worth taking seriously. If you’re experiencing pain, tingling, or ongoing discomfort, it’s a good idea to check in with your doctor to rule out any other underlying issues.
What causes office chair butt
According to the Cleveland Clinic, the muscle mass that gives your backside its shape is very much a use-it-or-lose-it situation. When your glutes aren’t engaged regularly—especially after hours of sitting—they start to weaken. As the muscle fades, fat can accumulate in its place. Since fat is softer and less structured than muscle, it doesn’t hold shape as well, which can lead to a flatter, less defined appearance.
Sitting for extended periods also reduces circulation, which may contribute to tightness and stiffness, particularly in the lower back and hips. Over time, this lack of movement creates a cycle of discomfort and further muscle loss.
Posture matters, too. Slouching, leaning to one side, or perching on the edge of your chair puts extra strain on your glutes and lower back. Without proper support and alignment, those muscles stay inactive—and that leads to further weakening.
How to prevent office chair butt
Sitting for hours on end isn’t great for your body. “The key is to activate your glutes to offset that sitting as much as possible,” says Milicia. You don’t need a complete lifestyle overhaul to prevent or fix office chair butt. A few simple changes can make a big difference, and most of them are easy to start today.
1. Take movement breaks every hour
Little bursts of movement throughout the day can go a long way. “Try to get up and move every 30 to 90 minutes, as your job allows,” Milicia recommends. Set a timer or reminder if you need to. Even short breaks—like walking to the kitchen or stretching at your desk—help keep your muscles engaged.
Milicia also suggests making small, intentional choices to add more movement: take the stairs instead of the elevator, or use a bathroom that’s a bit farther from your desk.
2. Strengthen your glutes
Your backside is full of strong, powerful muscles—they just need a little attention. Add bodyweight exercises like glute bridges, lunges, and squats to your day. Just a few minutes a day can wake those muscles back up. If you’re unsure about proper technique, consult your healthcare provider to ensure you’re performing the exercises safely and correctly.
3. Improve your sitting setup
Your chair should support your lower back, keep your knees level with your hips, and let your feet rest flat on the floor. If you don’t have an ergonomic chair, try a lumbar support pillow and make sure your computer monitor is at eye level so you don’t hunch forward.
4. Stretch your hips
A tight front means a weak back. Make time for a few hip stretches during the day, like a kneeling hip flexor stretch or seated figure-four pose, to release tension and improve your posture.
5. Stay active outside the office
Walk your dog, ride your bike, go for a swim—whatever gets your body moving. A regular workout routine will not only keep your glutes strong, but improve your overall mood, sleep, and energy.
6. Try a standing desk
If it’s an option, alternating between sitting and standing at a desk can work wonders. Just be sure to shift your weight and move regularly as standing still for too long isn’t ideal either.
Another idea? Use a walking pad under your desk to sneak in extra steps while you work.
7. Try seated exercises
Even when you’re stuck in your chair, you can still get your lower body working. Milicia suggests butt clenches, marching in place, heel lifts, and toe lifts. These subtle movements may not break a sweat, but they help activate your muscles and keep your circulation going.
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