Crossing your legs on a regular basis may not lead to back pain, but it can add extra strain and tension to your spine, creating a higher risk of developing lower-back issues. Knowing the potential side-effects can help you adjust your habits to prevent worsening any pre-existing back pain and lower the risk of developing new issues. Through understanding the causes for leg crossing-related back pain, taking preventive measures, and learning about available treatment options, this article provides an in-depth guide for anyone interested in the effects of cross-legged sitting.
Understanding Potential Side Effects of Cross-Legged Sitting
Potential Musculoskeletal Discomfort
Crossing your legs can cause a variety of musculoskeletal discomfort since it can put an additional amount of pressure on certain parts of your body. Sitting with crossed legs increases the workload of the hip adductor muscles which are responsible for pulling your legs in, and the abductors which are responsible for pushing them apart. Tightness or soreness due to overworked muscles is a consequence of this mechanical energy effort when sitting with your legs crossed. Long-term effects can strain the ligaments and tendons, further impacting your stable posture.
Nerve Compression
Crossing your legs also puts pressure on certain nerves, as it may compress the sciatic nerve, the longest nerve in your body, that reaches from the lower spine to the rump and the back of your feet. Sciatica is the term for the pain caused by a compressed sciatic nerve, and the consequences can range from a minor tingly sensation to severe and excruciating pain.
Poor Posture
Poor posture is another long-term consequence of regularly sitting with your legs crossed. When crossing your legs while sitting, one side of the pelvis tends to move higher than the other, forcing your back muscles to contract to support those uneven hips. As a result, the spine may become misaligned, and the vertebrae may slowly begin slouching, creating a habit of poor posture.
Preventive Measures
Correct Sitting Posture
The best way to prevent any discomfort from leg crossing is to maintain proper sitting posture throughout your workday. Keeping your spine vertical and using a chair that supports your lower back provides more stability and helps disperse your body weight more evenly. Utilizing your feet flat on the floor and adjusting the backrest of the chair until it fits your lumbar curve will keep your back in its natural position.
Progressive Muscle Relaxation
Progressive muscle relaxation is a great technique to reduce the tension built up in the muscles of your legs and lower back. This technique involves focusing upon each part of your body while tensing and relaxing specific body parts in a sequential order. Increasing your awareness of certain areas of your body and learning how to reduce the built-up tension in the muscles shows immediate effects in countering the side effects of leg crossing.
Break the Habit
Breaking the habit of crossing your legs while sitting can be an effective preventive measure against back pain. Habits can be replaced, and conscious awareness along with conscious redirecting of your body will eventually lead you to stop leg crossing. It can take time and may require some active balancing of your feet and arms, but it is a viable solution for anyone who notices the signs of back pain and wants to take preventive action against it.
Treatment & Prevention Options
Yoga & Mobility Exercises
Yoga is an excellent practice for addressing back pain related to legs crossing. Passive stretching and movement can help to improve the flexibility of your lower back, legs, buttocks, and posture. Additionally, mindfulness and breathing techniques can free up energy and help to reduce the built-up tension in the body caused by regular leg crossing.
Physical Therapy
Depending on the causes of back pain, physical therapy may be an effective curing and prevention method. Professional physical therapists can help to identify and reduce the underlying causes of musculoskeletal back pain and provide various treatments like core stabilization or strengthening exercises. Regular physical therapy sessions can reduce the pain and increase one’s mobility.
Specialized Massage Therapy
If the back pain is caused by stress or strain over time, massage therapy is a great way to address it. A massage therapist can help to gently release the tension from your existing knots and apply relaxation techniques to help reduce the pain levels.
People Also Ask
Can crossing your legs hurt your hips?
Crossing your legs can cause the hip adductor muscles to overwork, resulting in a feeling of tightness or pain. Long-term effects can strain the ligaments and tendons in the hip area, eventually leading to discomfort.
Can crossing your legs cause hip misalignment?
It is possible, yes. When crossing your legs, one side of your pelvis tends to move higher than the other, forcing your back muscles to contract to support this unevenness. The vertebrae may slowly begin slouching and create a misalignment in your hips.
How do you stop crossing your legs?
It can take time and may require active balancing with your feet and arms, but consciously breaking this habit will help to stop crossing your legs when sitting.
Does crossing your legs cause blood clots?
Sitting for long periods of time with your legs crossed can increase the risk of venous stasis and prevent adequate blood flow in leg veins, increasing the risk for developing blood clots.
Can crossing your legs damage your nerves?
Crossing your legs can put pressure on certain nerves, and if done for an extended period of time, it can compress the sciatic nerve. This can result in sciatica, where inflammation in and around the nerve causes sharp and shooting pains.
Final Words
Crossing your legs on a regular basis may not lead to back pain, but it can add extra strain and tension to your spine, creating a higher risk. By understanding the potential side-effects and learning preventive measures, such as correct sitting posture, relaxation exercises, and breaking the habit, you can reduce the risk for developing lower-back issues. Additionally, treatments such as yoga, physical therapy and specialized massage therapy can further aid in alleviating any existing back pain.