Physiotherapists Warn Against Prolonged Sitting With Legs Crossed Due to Muscle Strain Risks
Sitting with one leg crossed over the other is a common posture seen in offices, homes, cafes, and meetings. Physiotherapists caution that while occasional sitting this way is not harmful, maintaining this position for extended hours can strain muscles and joints, potentially causing pain. Valeri Rogers, a physiotherapist at Mount Sinai Health System in New York, explains that crossing legs provides a sense of stability and reduces core muscle effort to stay upright, especially during computer work or reading. However, habitual reliance on this posture can weaken postural muscles over time.
Ethan Triplett, a physiotherapist from Orlando Health, notes that prolonged sitting with legs crossed creates uneven pressure on the pelvis, lifting one side slightly and altering load distribution on the gluteal, back, and neck muscles. This imbalance may lead to stiffness and discomfort. Studies also indicate a temporary rise in blood pressure during leg-crossed sitting, which is why medical staff ask patients to place both feet flat on the floor before measuring blood pressure. Nonetheless, experts emphasize there is no evidence linking this posture to chronic hypertension.
People suffering from lymphedema, a condition involving fluid buildup due to lymphatic system damage, are advised to avoid prolonged leg-crossed sitting as it can increase pressure on blood and lymph vessels, hindering fluid drainage. Physiotherapists agree there is no perfect sitting posture; problems arise from staying too long in any single position. Triplett advises that "the best posture is your next posture," while Ryan Galvin from the University of Louisville recommends standing up at least every 30 minutes. Remaining static can cause muscle shortening, pain, and postural changes similar to "tech neck" from extended device use.
To reduce harm, experts suggest simple habits: stand and move around every 30 minutes, vary sitting positions throughout the day, avoid long periods in any one posture, and incorporate short stretches or brief walks between tasks.
