Physical therapists are cautioning that prolonged periods spent sitting with legs crossed, a common and comfortable posture, can lead to several health concerns, including muscle imbalances and potential discomfort.
Many individuals adopt the habit of crossing one leg over the other due to the support it offers. Valerie Rogers, a physical therapist at Mount Sinai Health System, explains that this position requires less effort from postural muscles to maintain an upright stance. However, she notes that it is a less active posture compared to sitting upright with feet flat on the floor. Consistent and prolonged use of this position can weaken postural muscles over time, though it is possible to maintain an engaged posture even while seated this way.
Ethan Triplett, a physical therapist with Orlando Health, highlights that habitually crossing legs can result in pelvic imbalance. This posture can cause the body to slouch from the back to the neck and may push one side of the pelvis higher than the other, affecting the glutes and leading to muscular discomfort. He advises frequent changes in posture to mitigate these effects.
Regarding blood pressure, Alex Hill, a pelvic health and oncology physical therapist, states that while crossing legs can cause a temporary rise in blood pressure, it is not a cause for long-term concern. This is why medical professionals often ask patients to place their feet flat on the floor when taking readings. Hill clarifies that daily leg-crossing is unlikely to cause hypertension or chronic blood pressure issues.
However, individuals with lymphedema are advised to avoid prolonged leg-crossing. Hill explains that this position can increase pressure on lymphatic and blood vessels, temporarily reducing fluid drainage efficiency. Crossing legs for extended periods can occlude these vessels, making it inadvisable for those with lymphedema.
Experts emphasize that the key to maintaining good health while seated is variability. Triplett's advice to patients is, "your best posture is your next posture." Ryan Galvin, a physical therapist with UofL Health, suggests that remaining in any single position for more than 30 minutes is not beneficial for the body. He recommends setting timers to remind oneself to stand up and move. This practice prevents the body from becoming accustomed to and molding into one specific posture, which can lead to issues like "tech neck" or tightened and weakened muscles, including hip flexors, hamstrings, and core stabilizers. While sitting cross-legged for a single day is not detrimental, a consistent lack of positional change can lead to problems over time.