Sitting cross-legged is a common habit, whether you’re working from home, meditating, or lounging on the couch. But with more people adopting this posture for hours during remote work, concerns about its impact on health are rising. While it may feel comfortable, sitting cross-legged for extended periods can strain your hips, spine, and blood circulation, leading to back pain, stiffness, and other issues. So, is this pose harmless or a hidden health risk? An expert shared hidden health risks and suggested tips to help you sit smarter.
Why Do We Sit Cross-Legged?
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This posture feels natural and comfortable for many, especially during relaxed activities. However, Dr Anuj Kumar Kadian, Orthopedic Surgeon, Newlife Multispeciality Hospital and Trauma Centre, Gurugram, warns, “Occasional cross-legged sitting is okay, but doing it for long periods can strain your hips, spine, and blood circulation.” The expert further explains that “sitting cross-legged for hours—common in work-from-home setups—forces your joints and muscles into an unbalanced position.” Here’s what happens:
- Hip Pressure: Hips tilt unevenly, straining ligaments and muscles.
- Spine Misalignment: Slouching bends the spine, leading to back pain.
- Poor Circulation: Reduced blood flow to legs causes numbness or swelling.
Health Risks of Prolonged Cross-Legged Sitting
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While short-term use is safe, Dr Kadian highlights risks linked to overdoing it:
- Chronic Back Pain: Slouched posture stresses spinal discs and muscles.
- Hip Stiffness: Tight hip flexors limit mobility over time.
- Varicose Veins: Poor circulation increases vein pressure.
- Knee Strain: Twisted knees bear uneven weight, risking injury.
“Your spine and joints aren’t designed for static, asymmetrical poses,” he adds.
What Science Says About Cross-Legged Sitting
A study in the Journal of Physical Therapy Science found that sitting cross-legged for over 3 hours daily led to 28% higher rates of lower back pain and 15% reduced hip flexibility in adults. Researchers noted that uneven weight distribution strains muscles and joints, urging frequent posture changes.
How to Sit Safely?
To avoid harm, follow these expert-approved practices:
- Opt for Neutral Postures: “Keep feet flat on the ground, knees at 90 degrees, and back straight,” advises Dr Kadian. Use a chair with lumbar support.
- Take Breaks Every 30 Minutes: Stand, stretch, or walk briefly to reset your posture.
- Strengthen Core Muscles: Planks and bridges improve spine stability, countering slouching.
- Use Ergonomic Tools: Cushions or footrests help maintain hip alignment.
When Is Cross-Legged Sitting Okay?
Short durations (10–15 minutes) during meditation or stretching are safe. The expert says, “Alternate legs if you sit cross-legged. Never lock into one position for too long.”
ALSO READ: Stiff Hips in the Gym? Identify the Causes and Learn How to Loosen Up
Signs You’re Sitting Wrong
Watch for these red flags:
- Numbness in legs or feet
- Persistent lower back pain
- Stiff hips when standing
- Frequent leg cramps
“These symptoms mean it’s time to change your sitting habits,” warns Dr Kadian.
Conclusion
Sitting cross-legged isn’t inherently harmful, but moderation and proper posture are key. While it’s fine for short periods, doing it for hours can strain your hips, spine, and circulation. To stay healthy, prioritise ergonomic seating, take regular breaks, and keep your body moving. Remember, a balanced posture today ensures a pain-free tomorrow. Sit smart, stay active, and give your body the care it deserves!