The Surprising Health Benefits of Sitting on the Floor

There’s nothing better than falling into a plush couch at the end of a long day, relaxing into its soft fabric and feather pillows. On the flip side, nothing is worse than sitting on a wobbly wooden chair at a restaurant, rocking as if on a teeter-totter during dinner. Where we sit matters. And one unlikely place stands above the rest: the floor. According to science, sitting on the floor has proven health benefits that might convince you to scrap your chairs and couches. 

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Improves Flexibility and Mobility

Sitting on the floor keeps you more active because getting into and out of positions requires more strength and energy. Getting up from the floor exercises your back, legs, and core, especially if you do it multiple times daily. Activating these muscles increases flexibility, posture, mobility, and strength — especially in people who wouldn’t otherwise use these muscles due to age or low exercise levels. One recent study shows a correlation between a longer life expectancy and a person’s ability to “sit and rise from the floor without support.” The findings revealed that musculoskeletal fitness (your bones, muscles, and joints) was a predictor of mortality for people between the ages of 51 and 80. 

Improves Posture and Reduces Back Pain

An achy back is an all-too-common side effect of desk jobs, watching television, playing video games, and scrolling through social media. The average American spends between six-and-a-half and eight hours per day sitting down, so it’s hardly surprising that around 50% of people in the industrialized world suffer from some type of back pain. 

This is a complex problem for health professionals to solve because there is not a universally correct type of seat — it depends on the user. Because of this, we often use seats that aren’t right for our bodies, which causes stress on joints, especially when sitting at a 90-degree angle. The thigh bones, pelvis, and hip joints cannot stabilize the torso at this angle, so to make up for that, the back muscles work harder to hold you up, resulting in back pain and poor posture from hunching over. This so-called thigh-body angle is essential to consider when choosing a sitting position. It can be much easier for individuals to find the correct angle while sitting on the floor instead of a chair, stool, or couch because the floor has more versatility.

Aids Digestion

Try sitting on the floor in Sukhasana pose, a restorative cross-legged pose common in yoga (some might know it as criss-cross applesauce). According to Ayurveda, an ancient Indian medical system, sitting this way while eating can help improve digestion. While eating in this position, you must lean forward to take a bite, and then you will naturally lean back as you chew. This subtle rocking motion engages the abdominal and other core muscles, which can increase the secretion of gastric juices and cause the stomach muscles to contract more, speeding up digestion. 

Ways to Floor Sit

One of the best parts about floor sitting is its versatility. One of the most popular options, Sukhasana, has the added benefit of rotating your hips, which increases flexibility in that region. To stretch your legs, try the 90-90 position, where one leg is bent at a 90-degree angle on the floor in front of you, and the other is bent at a 90-degree angle behind you. This position also decreases hip tightness and improves posture by better aligning your pelvis and spine. Other options include stretching your legs out long in front of you or pulling just one leg in with your knee bent and the sole of your foot on the inside of your thigh. 

Try squatting or kneeling if sitting with your bottom on the floor doesn’t sound like your cup of tea. These positions boast many of the same benefits and, for some, are more comfortable than getting down onto the floor. Kneeling is called “seiza” in Japanese culture and is one of the most popular ways to rest on the ground, even in formal situations. These positions can work well beside a coffee table if you are catching up on work or using a portable electronic device. Remember, there is no “correct” floor seating position. If it feels comfortable, try it, and if you feel stress on any parts of your body (such as your back or hips), switch positions.

How to Incorporate Floor Sitting into Everyday Life

Set up a place in your home with floor cushions, a yoga mat, or another padded floor covering where you can comfortably sit. Here, you can enjoy your morning coffee, catch up on the news, check emails, socialize, or even work from home. Try this for five minutes a day to begin, eventually working your way up to 30 minutes — or longer — daily.

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