Is it healthy to sit cross-legged?

Sitting cross-legged is a common sitting position for many of us, often used during activities like meditation, yoga, or even when we’re just lounging around. But is sitting cross-legged actually healthy, or could it be causing harm over time?

Here are the risks and benefits of sitting cross-legged, as well as some tips on how to do so without negatively impacting your health:

Health risks of sitting cross-legged

There are 3 main risks of sitting cross-legged too frequently, or for extended periods of time:

1. Sitting cross-legged puts pressure on nerves and blood vessels

When you sit with your legs crossed, it can put pressure on the nerves and blood vessels in your legs. This is due to the way your thighs are positioned, which can restrict blood flow and cause a pins-and-needles sensation or even numbness in your legs and feet. Over time, this compression can potentially lead to more serious issues.

2. Sitting cross-legged contributes to poor posture

Crossing your legs can also contribute to poor posture by causing your spine to twist and your pelvis to tilt. This misalignment can lead to lower back pain and stiffness.  Sitting cross-legged often requires you to hunch forward, which can also strain your neck and shoulders.

ALSO SEE: 3 simple stretches to shake poor posture and relieve tension

3. Sitting cross-legged can exasperate certain conditions

Certain medical conditions, like arthritis or hip problems, may make crossing your legs particularly uncomfortable or even inadvisable. If you experience pain or discomfort, it’s probably best to avoid sitting in this position.

Well, the benefits of sitting cross-legged?

Despite these potential downsides, there are some potential benefits to sitting cross-legged, too:

1. Sitting cross-legged engages your core

This position can actually improve your posture and core stability if done correctly. When you sit up straight with your legs crossed, it engages your abdominal muscles and encourages better spinal alignment.

2. Sitting cross-legged can be grounding

Sitting cross-legged is a common position in various meditation and mindfulness practices. The grounded,  feeling of this posture can help promote relaxation and focus.

Tips for healthy cross-legged sitting

If you enjoy sitting cross-legged, there are a few things you can do to make the position more comfortable and reduce the risk of injury:

Keep your spine aligned when sitting cross-legged

When sitting cross-legged, keep your spine straight and your shoulders relaxed. Avoid hunching forward, and make sure your knees are at or below the level of your hips.

Don’t sit cross-legged for too long

Don’t stay in the cross-legged position for too long. Make sure to switch positions or stand up and stretch regularly to improve circulation and reduce strain.

Use a yoga block

Consider using a yoga block or even a cushion under your sitting bones to elevate your hips and take pressure off your legs.

ALSO SEE:

Resistance training: what it is and how to do it at home

Feature Image: Pexels / Koolshooters