The Hidden Impact of Crossing Your Legs at Work

Crossing your legs might feel comfortable or natural during long hours at your desk, but in the world of ergonomics, it’s a habit that can cause more harm than you think. While occasional leg crossing isn’t a big concern, doing it for extended periods can disrupt posture, circulation, and even long-term musculoskeletal health.

Why We Cross Our Legs

Most people cross their legs out of habit or because their workstation isn’t properly set up. Without good foot support, employees often tuck one leg under the other for stability. While it may feel supportive in the moment, the body pays the price over time.

How Leg Crossing Affects Your Body

Sitting cross-legged for long stretches creates asymmetry in the body and places uneven strain on muscles, joints, and circulation. Some of the common consequences include:

Pelvic tilt and spinal misalignment: Crossing one leg over the other tilts the pelvis and rotates the spine slightly. Over time, this can contribute to poor posture, lower back pain, and even long-term spinal imbalance.

Hip strain: Uneven pressure on the hips causes tightness on one side and overstretching on the other. This imbalance can lead to discomfort and stiffness.

Reduced circulation: Crossing legs compresses veins and blood vessels, restricting blood flow. This can cause numbness, tingling, and swelling in the lower legs, and in some cases, increase the risk of varicose veins.

Knee stress: The twisting position places extra pressure on the knee joint, which may aggravate existing knee problems or create new discomfort.

Neck and shoulder tension: Because leg crossing affects pelvic alignment, the spine compensates higher up. This often leads to subtle forward leaning or shoulder hunching, creating tension in the upper body.

Breaking the Habit

The good news is that with awareness and the right workstation setup, you can reduce the urge to cross your legs:

1. Adjust your chair so your feet rest flat on the floor, with knees at 90 degrees.

2. Use a footrest if your chair is too high for your feet to touch the ground.

3. Keep both feet planted evenly on the floor to encourage proper alignment.

4. Move regularly; standing, stretching, or walking every 30–60 minutes helps reset posture and improve circulation.

5. Build awareness by catching yourself in the act. A gentle reminder (like a sticky note on your monitor) can help break the cycle.

   
   

The Bottom Line

Crossing your legs may seem harmless, but the small misalignments it creates can add up over time. By maintaining neutral posture and keeping your feet supported, you’ll protect your spine, improve circulation, and feel more energised throughout the workday.

Want to eliminate hidden posture risks in your workplace?

At Urban Ergonomics, we provide tailored workstation assessments in North Sydney to identify habits like leg crossing, and help employees build healthier, more sustainable ways of working. Book a consultation today and take the first step toward better posture and better health.