Combat ‘office chair butt’ with simple exercises for sitting too long

There’s a new concern for office workers that’s making waves on social media.

The term “office chair butt” is gaining popularity as a consequence of sitting for prolonged periods, resulting in a flatter behind.

Alissa Mosca, a certified fitness trainer from Planet Fitness in New York, explained that “office chair butt” is a condition caused by muscle loss due to prolonged sitting in one position without engaging the muscles in the back of the body.

To address this issue, Mosca suggests incorporating simple exercises into the daily routine to activate the muscles in the glutes, hamstrings, and quads.

Here are the exercises she recommends:

• Air squats (using only body weight, squat down and then return to a standing position)
• Lunges (step forward or backward until the knee is bent at a 90-degree angle with the back straight)
• Good mornings (bend forward at the hips with a straight back, then return to an upright position)
• Bulgarian split squats (perform a lunge forward while the back foot is elevated on a bench or platform behind you)

“These four exercises require no equipment and can even be done from the office chair,” she added.

Mosca emphasizes the importance of incorporating movement into the daily routine to prevent muscle loss and maintain a healthy posture.

Jonathan Puleio, a board-certified professional ergonomist, also highlighted the impact of chair design in preventing “office chair butt.”

Office chairs with more supportive mechanisms or standing desks are great swaps for promoting better posture and movement, experts advise. (iStock)

Puleio recommends using chairs that support movement, such as those with self-adjusting recline mechanisms, and incorporating sit-to-stand workstations to encourage posture shifts throughout the day.

Employers are encouraged to prioritize their employees’ comfort and implement healthy workplace ergonomics to avoid discomfort, pain, and potential injuries.