It’s official: office butt has waddled its way into the national health crisis. According to fresh research from AXA Health, more than one in four UK adults are parked at their desks for five hours or more every day—a habit that isn’t just flattening cushions but also wrecking joints, weakening muscles, and leaving spines feeling like they’ve gone ten rounds with a brick wall.

The problem? An astonishing 89% of us don’t even bother with a supportive chair. Instead, we slump, squirm, and shuffle through the workday with the ergonomic awareness of a sack of potatoes.

Searches for “best office chair for back pain” have surged by 250% in the past three months, while TikTok is now awash with squat-happy workers warning against the dreaded office butt—that creeping curse of numb glutes and stiff joints.

@kim.flores_ next up is lunges 🙅🏼‍♀️ #fyp #officelife #officehumor #officebutt #9to5 #corporate #corporatelife ♬ Queen of Disaster – ella

One viral video, already clocking up over 733,000 views, shows an office worker breaking into hourly squat breaks. The comments read like a confessional booth: “I needed you 10 years ago” and “I developed sciatica from muscle loss from extended sitting and developed the dreaded office butt. I am still in pain and wish I started this sooner!”

The rise of ‘dead butt syndrome’

Bethany Tomlinson, Musculoskeletal Clinical Service Manager at AXA Health and a physiotherapist with more than 25 years of experience, doesn’t mince her words:

“Sitting for prolonged periods can lead to gluteal amnesia, informally known as office butt or dead butt syndrome, where muscles essentially switch off due to inactivity.

A lack of movement means lower production of synovial fluid, which is crucial for supporting joint health. When the 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.”

And here’s the kicker: over a third of office workers spend seven hours or more a day at their desks. Yet 72% don’t use a supportive chair, and just three in 10 exercise regularly.

In other words, the modern workforce is doing its level best to become a nation of creaking mannequins.

Physiotherapist shares FOUR effective ways to counteract office butt

To support those regularly sitting down for prolonged periods, Bethany shares expert tips for helping to avoid long-term impacts on your joints and musculoskeletal health.

Move at least once every hour

“Trends like ‘squat breaks’ on TikTok 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 the joints.

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”.

Make changes to your chair

“A lumbar cushion supports the natural curve of the back and promotes good posture. It often comes with a strap to attach to the back portion of your office chair. A seatpad is also a great option and is suited for those looking for additional support for the bottom of their back, as it reduces pressure on the coccyx and sciatic nerve and encourages hip alignment to support the 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 the back during long periods of sitting and allow you to sit at a 90° hip-knee-ankle angle, reducing stiffness over time”.

Adjust your screen level

“It’s important to ensure your computer or laptop screen is positioned at eye level. If it’s too low or too high, your neck will be angled for extended periods, which can lead to stiffness in the neck and shoulders, and even long-term joint issues.

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”.

Incorporate strength and mobility

“In your weekly exercise routine, incorporate strength-training exercises to build resilience in your glutes, hips and core. This will help to counteract the effects of sitting, as simple exercises including squats, lunges, glute bridges and clamshells will restore balance and strengthen muscles.

It’s also important to do mobility-focused movement to loosen joints, including neck and hip circles, and shoulder and ankle rolls, which you can even do sitting at your desk”.

Bethany, concludes: “We’re seeing more people report discomfort caused by long hours at their desks, often made worse by inadequate seating or workspace setups.

Making small changes, like investing in the appropriate chair support or making sure to stand up more regularly, can make a big difference to overall joint health and productivity.

You should consult your company’s occupational health team for advice and any further information you require. If you feel like you are experiencing severe joint pain, it’s important that you contact your GP to discuss your symptoms”.