Sitting is sometimes called the new smoking, but that applies to sitting in a chair and being
sedentary. Sitting on the floor, a.k.a. floor time, does wonders for your health, including improving posture, enhancing flexibility and increasing joint mobility. Yes, it’s a thing. While sitting in a chair can lead to stiffness, sitting on the floor can greatly improve flexibility. Why is that?
The quick answer is that floor sitting engages
muscles in the core and back that are not used while sitting in a chair. If you sit on the floor, you can’t really slouch. By sitting up straight, you naturally engage your core. Sitting on the floor can also stretch certain muscles, which can increase your
range of motion. The potential health benefits of sitting on the floor are numerous, but don’t expect immediate gratification. It must be done consistently over time to notice the changes.
6 Wellness Benefits of Sitting on the Floor
Improved posture
Sitting on the floor improves your spinal alignment and reduces the risk of developing back pain, joint degeneration, dowager’s hump and rounded shoulders.
Increased flexibility
Floor sitting can require you to engage different muscle groups and stretch your hip flexors and hamstrings. Over time, this can translate into looser hips, knees and ankles, making movements more fluid and comfortable.
Enhanced mobility
When you sit in a chair, the spinal structure shows an inward natural spine curvature at the lower back called lumbar lordosis. But when you sit the floor, the lumbar lordosis is relatively low, which is closer to our natural position and posture. Sitting cross-legged encourages the correct curvature both at the upper and lower back, effectively stabilizing the lower back and pelvis region.
Regularly practicing floor sitting can help maintain or even improve joint mobility as you age. In fact, there is something called the “sit to stand” test that predicts longevity. A 2012
study in the
European Journal of Cardiology revealed that the test was a significant predictor of mortality for people between the ages of 51 and 80. The lower study participants’ score, the more likely they were to die in the next six years. Being able to go from sitting to standing easily is a good indicator of functional mobility and hence independence, delaying the need for mobility aids such as walkers or wheelchairs.
Strengthened core stability
Maintaining an upright
posture while sitting on the floor engages your core muscles to provide stability and support. Over time, this makes your abdominal and lower back muscles much stronger.
Better circulation
Sitting on the floor with your legs crisscrossed allows for
better blood circulation throughout your body. It can also relieve the pins and needles feeling in the legs and feet that can occur from prolonged sitting in chairs.
Alertness and grounding
Sitting on the floor often invites a sense of
grounding and alertness. Being close to the ground can help you feel more connected to your environment and promote a sense of calm.
Steps to enjoy the benefits of sitting on the floor
It's important to keep in mind that while sitting on the floor can help counteract the dangers of being sedentary, it might not be appropriate or comfortable for everyone, especially those with preexisting joint issues, mobility limitations or medical conditions.
If you want to incorporating floor sitting into your routine, start gradually and listen to your body. Experiment with different sitting positions, such as legs extended, crossed or kneeling, and use cushions or props for added comfort and support. If you do have any concerns, consult with a healthcare professional before making significant changes to your sitting habits.
Start slow
Begin sitting on the floor for small amounts of time, ideally with your back against a wall to ensure a neutral spine. Start out slow, sitting for a minute or two at first. As you feel more comfortable, you can build your tolerance and stamina to sit as much as 20 to 30 minutes, several times a day. While sitting down doesn’t seem like a hard activity, you may be surprised to find that you are sore after doing so. Start small, in a safe place, to practice getting up and down on your own.
Pay attention to posture
Avoid slouching, which can increase pressure and
lower back pain. Make sure you also keep your weight centered over your hips to reduce the pressure in your ankles and feet. One of the best ways to sit on the floor with good alignment is by sitting on a cushion or the edge of a folded blanket. This helps raise your hips slightly, so you can stack your bones: Chest, shoulders, neck and head lining up directly over your sit bones. To attain the neutral spine position, pull your shoulders down and back, imagine the crown of your head being pulled up by a string, and engage your core muscles. Bring your belly button in toward your spine, as if you're zipping up a snug pair of jeans. This engages the transverse abdominis muscle, which acts like a corset around the spine.
Change positions
Regardless of where you sit, avoid staying in one position for too long. Change positions if you experience pain or discomfort, to equalize the criss-cross, or expand your sitting horizons.
