Lest we be accused of man-spreading as men, or sitting unglamorously while donning a skirt as women, sitting with one leg crossed over is a popular go-to sitting position for many.
However, this popular position can lead to pelvic misalignment, as well as impact your knees and ankles. Here’s a deeper dive into how sitting cross-legged can affect your body:
- Pelvic Misalignment: As mentioned earlier, sitting cross-legged for extended periods can cause your pelvis to rotate out of alignment. This can lead to pain in your lower back, hips, and buttocks.
- Tight Hip Flexors: Sitting cross-legged can shorten your hip flexor muscles, which are the muscles in the front of your hips that help you bend at the hip. Tight hip flexors can pull on your lower back, causing pain and discomfort.
- Peroneal Nerve Compression: The peroneal nerve runs along the outside of your calf and down to your foot. When you sit cross-legged, you can compress this nerve, which can lead to numbness or tingling in your foot.
- Knee Pain: Sitting cross-legged can put stress on your knees, especially if you have any underlying knee problems.
Ouch! So what can you do about it?
The good news is that there are a few simple things you can do to avoid these problems. First, make sure to change your sitting position often. Get up and move around every 20-30 minutes, or at least shift your weight in your chair.
Here are some other tips:
- Stretch your hip flexors. Tight hip flexors can contribute to pelvic misalignment. So take a few minutes each day to stretch them out.
Example of a hip flexor stretch with a resistance band here>>
- Do some bridges. Bridges are a great way to strengthen your core and glutes, which can help improve your posture.
Example of a bridge stretch with an exercise belt here>>
- Be mindful of your posture. When you are sitting, make sure your shoulders are relaxed and your back is supported.
Sitting cross-legged isn’t inherently bad, but it’s important to be mindful of how long you do it for. By following these tips, you can help keep your back healthy and pain-free.
Sitting with one leg crossed over is a common posture, but it’s important to be aware of the potential risks. By following the tips in this blog post, you can help keep your body healthy and pain-free.
Photo by Joseph Greve on Unsplash
Do you have a favorite sitting position? Share it in the comments below!
