A new trend called “floor time” has taken social media by storm, with over 19 million views on TikTok. The practice, which involves sitting on the floor instead of a chair, is believed by some to improve posture and even support longevity. While influencers make it look effortless, experts recommend starting slow and incorporating specific positions to get the most out of this seated shift.
The Health Risks of Sitting Too Long
Extended sitting has long been associated with joint stiffness, lower back pain, and an increased risk of health issues. According to the World Health Organization, sitting for long periods can even shorten lifespan, contributing to millions of premature deaths annually. Shifting positions and choosing to sit on the floor can offset some of these negative effects.
Why Floor Sitting Can Help
Unlike traditional chair sitting, floor sitting engages the muscles in the back, hips, and core, helping to alleviate strain on the spine. Chiropractor Matthew Cavanaugh notes that sitting on the floor activates muscles that are otherwise dormant in a chair, potentially reducing pain in the neck, shoulders, and spine. Plus, the simple act of sitting with crossed legs can improve core engagement and promote proper alignment.
Enhanced Flexibility and Strength
Sitting on the floor encourages a gentle stretch in key muscle groups, which can increase flexibility over time. According to Dr. Cavanaugh, this type of sitting helps increase your range of motion and may reduce pain as your body adapts. Additionally, lying on the floor can aid in decompression of the spine, releasing tension in the back and hips.
Longevity and Floor Sitting
There is growing evidence linking floor sitting with improved longevity. Studies have shown that people who can move easily from the floor to a standing position have a lower mortality risk. This “sitting-rising test” score reflects balance, flexibility, and muscle strength—qualities that support long-term health.
Ideal Floor Sitting Positions
For those new to floor sitting, experts recommend starting with supportive positions. The seiza position, with legs folded beneath the body, promotes spinal alignment, while sitting crisscrossed with your back against a wall can support a neutral spine. Physical therapist John Gallucci recommends leaning against a wall, which can improve blood flow, release tension, and even enhance digestion.
Ease Into It Gradually
If you’re new to floor sitting, start with brief sessions of one to two minutes. Chiropractic expert Kevin Lees advises slowly building up to 20-30 minutes as you become more comfortable. Short sessions also allow you to gauge any soreness and practice getting up and down from the floor safely.
Avoiding Common Mistakes
Sitting on the floor improperly can cause pain or stiffness. Twisted positions, rounding the spine, or leaning on one leg can lead to lower back strain. Additionally, leaning on your palms or reclining on one elbow can stress the wrists and shoulders. Dr. Gallucci advises against leaning back on the hands, as it can reduce core engagement.
Choose a Comfortable Surface
Floor type matters, too. Dr. Cavanaugh suggests using a cushion or yoga block for added support, especially on hard floors. Hardwood can be unforgiving on joints, so opting for a mat or padded surface can enhance comfort and make the practice more enjoyable.
A Practical Posture Option
Integrating floor sitting into daily routines is feasible and beneficial. Dr. Gallucci recommends using it while reading, scrolling through your phone, or even playing with your pet. Overall, floor sitting can be a valuable addition to long hours spent seated, providing a fresh approach to posture and flexibility care.
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