Sitting on the floor: benefits and precautions

How much of your day do you spend sitting? Possibly a lot. In fact, if we think about all the moments we spend in that position, we could not even calculate it. The reality is that this has its risks and benefits when we do it in a chair. What does not change when sitting on the floor.

Yes there are people who sit on the ground. There are even cultures and countries where this position is normal. However, there is a whole debate around the position. It is important to break it down to better understand the correct way.

Health Effects of Sitting in a Chair

Sitting affects health. Remember that we are using less energy than when we are in motion. It is precisely for this reason that, after spending a long time like this, diseases such as obesity, hypertension, diabetes and high cholesterol levels are associated.

More studies are still needed in this regard, but evidence shows that movement is necessary, even at low intensity. This reduces the risk of major cardiovascular events, such as a heart attack or stroke.

Benefits of sitting on the floor

There is constant debate about this position. It may not be very comfortable at first, but it does have a positive impact on the body. Let's look at some of the benefits of sitting on the floor.

1. You are more active

Sitting on the floor or squatting activates the muscles more. This prevents back pain. It is not the magic cure for lower back problems, but it does help, as long as the straightness of the body axis is respected.

In pregnancy and childbirth, the squatting position can have benefits for the mother and the fetus.

2. The body is designed to defecate like this

This is the statement that some defend. Squatting allows for a better angle between the large intestine, rectum, and anus. This way the stool comes out more easily, since in that position sphincters and pelvic floor balance.

3. Recommended in the expulsion phase of labor

Squatting allows a greater opening for the baby's passage. This posture is one of the most used in the animal world at the time of giving birth, since the diameter of the pelvis is expanded more easily.

It is not only that, but being vertical, gravity helps, reducing the efforts of the push. As well as helping contractions, the position favors the pressure of the fetus on the cervix, which adds to an easier and more fluid delivery. Another advantage is that soft tissue tears are reduced.

Read also: 6 techniques that help facilitate labor

4. Improves posture and neck pain

Squats help take pressure off the neck, as sitting on the floor keeps the connective tissues elastic and flexible. Unlike being in a chair, which hardens them.

Precautions when sitting on the floor

Not everything is positive. Squatting or sitting on the floor can lead to certain kinds of problems that need to be paid attention to. Let's see.

1. Get on your knees

Kneeling puts pressure on the knees and the ankle joints. If you feel pain or numbness in your extremities, try getting on one knee with one foot on the ground.

2. Balance

Being on your knees there is less stabilityas the buttocks remain above the ground. If there is any kind of difficulty staying stable, hold onto the wall or a sofa and change position if pain appears.

3. How to sit cross-legged

Sitting cross-legged can make problems worse. like low back pain and bad posture. But if you choose to do so, don't slouch and keep your spine in a neutral position. Put the weight on your hips instead of your feet.

Positions for sitting on the floor

There are several positions to sit on the floor and test the benefits of this pose. These are just a few.

1. On the knees

Stand up, pass one leg behind your body, shifting the weight to the front leg. Slowly lower your back knee toward the ground and keep your toes on the ground with your ankle flexed.

Put your shoulders on your hips and lower your front knee to the ground. Spread your knees to shoulder width and rest your buttocks on your heels.

2. Cross-legged

Sit on the floor. Bend both knees and move outward. Put one foot below the opposite knee, then shift the weight to your hips instead of your feet. Put your belly on your hips.

One way to reduce pressure on the hips may be sit on the edge of a folded blanket or on cushions.

3. Bent sit

This position can help with knee or ankle ailments. Try sitting on the floor, bending both knees and planting your feet on the ground. Put your feet wider than hip width apart and keep your belly on your hips.

4. Break-in

Stand with your feet hip-width apart. Put your feet on the floor, lower your buttocks slowly until they are almost touching the ground. Keep your shoulders and chest straight.

Sitting on the ground in natural environments favors the connection with the environment.

Discover: Keys to good postural hygiene

Are there any side effects of sitting on the floor?

As in everything, you must take precautions or practice with awareness of the possible problems you can suffer when sitting on the floor. In this position, the weight of the body is focused on the lower extremities, so there is pressure on the knees and ankles. In fact, the same weight can decrease circulation in the lower extremities.