How to Avoid “Bleacher Butt”!!

May 18, 2022

We all love to cheer on our loved ones or favorite sports teams however we also all know how sitting for those long games can cause pain in your low back and bottom. “Bleacher Butt” is a term caused by increased pressure through wooden or metal bleachers for prolonged periods of time on your sit bones (ischial tuberosities). Often these types of bleachers do not have back support either. Typical bleacher posture results in a slouched forward manner causing increased pull on your low back muscles as your hips often drop below your knees.

 Some tips that may be helpful at your next sporting event while cheering on a love one cane include:

1. Posture: Try to engage your core muscles to allow you to maintain straight back positioning to avoid increased unnatural curves of your spine. Gentle rocking from side to side of your bottom can help alleviate pain and pressure through this region.
2. Location: Depending on your sporting venue some bleachers back up to wall which can help provide some support to your back. Sitting at the top or bottom of the bleachers also allows you more access to stand up or walk around when needed.
3. Stand up and stretching: Avoiding prolonged seated “bleacher” posture can reduce strain through your low back and glute region. A good rule to follow would be to stand or walk following each quarter, half or inning. Performing gentle stretches can reduce tension in these muscles that are working harder to support you.
4. Bring your own chair: Bleacher pads or bleacher seats that attach to the bleachers are great alternatives to reducing the compression on your glutes while sitting for longer periods of time. Depending on your venue you could also bring your favorite lawn chair to sit in to reduce aches and pains. A good supportive lawn chair has a firmer seat and back rather than using a sling chair.

Pic taken from: https://swimcoachingblog.com/2017/05/22/save-yourself-from-bleacher-butt/