Sitting pretty: Why and how you should sit on the floor
While office ergonomics aim to have us all sitting with perfect posture, floor sitting is still the best way to take a load off.
Many of us spend the vast majority of the day sitting. We move from the seats of our cars to our desks, back to our cars and then, most likely, onto the couch to relax from a hard day of sitting.
Advances in ergonomics over the past few decades have gone a long way to mitigating the stresses sitting places on our bodies. But, while we’ve figured things out at the office, our makeshift work-from-home setups have probably seen us exchange desk chairs with lumbar support for spindly stools. Nevermind the legions of other desk-sitting best practices we’ve likely abandoned.
While you could invest in seat cushions, foot rests, monitor arms and other ergonomic add-ons, there’s a far simpler solution: sitting on the floor.
Of course, floor sitting comes with its own challenges – you may find that your hips are tight or that you tend to get tired quickly at first – but swapping your chair for the cross-legged position will increase your strength, flexibility, posture and even improve your digestion over time. And, because sitting on the floor is never completely comfortable, you’ll switch between postures more often than if you were in a chair, improving mobility.
Before you sit down
A few things to take note of before you switch to the floor:
- Don’t slouch. If you do, you can develop or worsen your posture and/or back pain. Positioning yourself on your ‘sit bones’ will help to prevent slouching.
- Take note of any joint pain or mobility issues. Sitting on the floor may not be ideal if you already have knee, hip or ankle concerns.
- Ensure you can get back up. Place a support nearby so that you don’t have to place unnecessary stress on your joints when you need to stand.
Best ways to sit on the floor
Cross-legged
This is one we’re taught as kids and is probably the most common way to sit on the floor. Bed both legs at the knees and bring them close in to your pelvis, crossing at the ankles. Remember to maintain a neutral spine, stacking your hips above your pelvis and keeping your shoulders back. If you find this too taxing on your knees or hips, raise your hips by sitting on a cushion or pile of books.
Long sit or staff pose
A common yoga pose for lengthening the spine and strengthening back muscles, staff pose helps to improve posture. Stretch your legs out in front of you, flex your toes so that they point towards the ceiling. Try to keep your knees close to the floor and your belly over your hips. If you find yourself rounding or arching your back, grab a cushion or folded blanket and sit on the edge.
Wide-legged seat or straddle sit
Another posture from childhood and the cousin of the long sit, the wide-legged seat is the easiest on hips and great for those who are less mobile. Straighten your legs and separate them as wide as is comfortable. To keep your hips and spine in alignment, lift each hip off the ground, pulling the ‘meat’ of your buttocks back and ensuring that you’re on your sit bones.
If you find it too difficult to maintain a neutral spine in this position, place your feet on the floor and bend your knees for a bent leg sit.
90-90 seat
Also known as the z-sit, side sit and pretzel, this position is great for both internal and external hip rotation, as well as stretching your inner thighs. Sitting on the floor, slide one leg in front of you, bending at the knee so that the outer edge of your foot is on the floor. Position your other leg behind your buttocks, bent at the knee so that the inner edge of the foot is on the floor. Try to keep your sit bones on the floor to keep your spine neutral.
Kneeling
While it might seem easy to do, kneeling can be quite challenging. From a standing position, step one leg backwards, bending at the knee and lower your knee and the top of your foot onto the floor. Follow with the second leg. Lean backwards, resting your buttocks on your ankles and ensuring that your shoulders are above your hips. You can place a folded blanket or cushion between the balls of your feet and your buttocks if the position is uncomfortable.
However you choose to sit, be sure to keep a neutral spine and avoid any position that causes pain. And remember that great mobility comes from constant movement, so switch up your sitting positions regularly for the best benefits.
