Judo Therapist Reveals Risks of Cross-Legged Sitting & How to Improve Posture

Many people habitually sit cross-legged on chairs, often without realizing the potential strain it places on their bodies. A judo therapist has shed light on the risks associated with this common posture and offered guidance on how to improve it.

The Hidden Dangers of Cross-Legged Sitting

Sitting cross-legged on a chair can lead to a cascade of physical issues, according to Yoichiro Saito, a judo therapist and director of Eifuku Saito Osteopathic Clinic. When most people sit cross-legged on a chair, their backs round and their entire spine forms a C-shape. This posture, while seemingly comfortable, can have significant consequences.

Saito explains that this position puts strain on the neck and lower back, potentially leading to conditions such as a straight neck, lower back pain, and sciatica. Your internal organs may not function as well, which can lead to digestive problems and problems with your pelvic organs. The pressure on the coccyx can also restrict spinal fluid flow, potentially causing fatigue and impaired cognitive function.

Why Do We Sit Like This?

The inclination to sit cross-legged is often linked to underlying postural issues. The tendency to want to sit cross-legged on a chair is caused by poor posture and a backward tilt of the pelvis. A backward pelvic tilt results in the rounding of the lower back, which naturally causes the femur to rotate outward.

Conversely, correcting posture to achieve a forward pelvic tilt and an arched lower back encourages inward rotation of the hip joint. Saito emphasizes the importance of pelvic awareness, even while seated.

Improving Your Sitting Posture

To avoid the pitfalls of cross-legged sitting, focusing on maintaining a forward pelvic tilt is crucial. As I explained, if your pelvis tilts backwards, you’ll want to sit cross-legged. You should take a position where your pelvis tilts forward.

Various posture-improving products, such as seat supports and bands designed to promote a forward pelvic tilt, are available. While these can be helpful, Saito suggests, it would be ideal if you could maintain good posture by yourself, but I think it’s quite challenging. If you feel like sitting cross-legged, I think it’s a good idea to remind yourself to straighten your back or puff out your chest.

FAQ

• What are the long-term effects of frequently sitting cross-legged? Potential long-term effects include chronic back pain, digestive issues, and reduced cognitive function.
• Are there any exercises to help correct pelvic tilt? Consult with a physical therapist or qualified healthcare professional for personalized exercise recommendations.
• Is it okay to sit cross-legged for short periods? Occasional, brief periods of cross-legged sitting are unlikely to cause significant harm, but prolonged or frequent sitting in this position should be avoided.

Addressing your sitting posture is a proactive step towards better overall health and well-being. By understanding the risks and implementing simple adjustments, you can minimize strain on your body and improve your quality of life.

Do you have questions about posture or judo therapy? Share your thoughts in the comments below!