Should Knees Be Higher Than Hips When Sitting?

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When it comes to sitting, we often think about finding a comfortable position to relax in. But have you ever wondered if the position of your knees in relation to your hips while sitting matters? In this article, we explore the question of whether your knees should be higher than your hips when sitting, and uncover the potential benefits and drawbacks of different sitting positions. So, let’s take a moment to consider the importance of finding the perfect posture for a healthier and more comfortable sitting experience.

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Should Knees Be Higher Than Hips When Sitting?

Benefits of Sitting with Knees Higher than Hips

Improved Posture

When we sit with our knees higher than our hips, it encourages a more upright posture. This position naturally aligns the spine, reducing the strain on the back muscles. By maintaining proper alignment, we can avoid slouching and prevent the development of poor posture habits. Good posture not only makes us look taller and more confident but also reduces the risk of back and neck pain in the long term.

Reduced Lower Back Pain

Sitting with our knees higher than our hips can help alleviate lower back pain. This position tilts the pelvis forward, creating a slight curve in the lower back. By doing so, it relieves pressure on the lumbar spine and reduces stress on the lower back muscles. When we maintain this position for extended periods, it can help alleviate chronic lower back pain and improve overall comfort while sitting.

Increased Core Activation

One of the benefits of sitting with our knees higher than our hips is the increased activation of our core muscles. When we sit in this position, our abdominal muscles are naturally engaged to maintain stability and support our posture. This gentle activation of the core helps to strengthen these muscles over time. Improved core strength not only provides stability to the spine but also enhances overall body strength and reduces the risk of back injuries.

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Disadvantages of Sitting with Knees Higher than Hips

Increased Pressure on the Knees

Sitting with our knees higher than our hips can put additional pressure on the knees, especially if the chair or surface is not properly cushioned. This increased pressure can exacerbate existing knee conditions such as arthritis or tendonitis, leading to discomfort or pain. It is important to ensure that the seating arrangement provides adequate support for the knees, such as using a cushion or an ergonomic chair with proper knee support.

Poor Circulation

Another disadvantage of sitting with our knees higher than our hips is the potential for poor circulation. When our knees are elevated, it can restrict blood flow to the lower legs and feet. Reduced circulation can cause numbness, tingling, or even contribute to the development of blood clots. To combat this, it is important to periodically lower the knees or take breaks to stretch and promote healthy blood flow.

Limited Stability

Sitting with our knees higher than our hips may result in limited stability, particularly if the chair or seating surface is not designed for this position. Without proper support for our feet or lower legs, we may find it challenging to maintain balance and stability. It is crucial to choose a chair or seating option that allows for stability in this posture or to use additional support such as a footrest to ensure comfort and prevent any potential accidents.

Effects on Digestion

Improved Digestion

Sitting with our knees higher than our hips can actually promote improved digestion. This position helps to align the organs in the digestive system, allowing for proper function and reducing the risk of digestive issues such as bloating or indigestion. The slight angle created by elevating the knees can facilitate the smooth passage of food through the digestive tract, promoting efficient digestion and nutrient absorption.

Reduced Acid Reflux

For individuals who suffer from acid reflux or heartburn, sitting with knees higher than hips can provide relief. This position helps to keep the stomach acid in the stomach, preventing it from flowing back up into the esophagus. By maintaining this posture, we can minimize the discomfort and potential damage caused by acid reflux, allowing for a more enjoyable dining experience.

Prevention of Constipation

In addition to aiding digestion, sitting with our knees higher than our hips can help prevent constipation. When we sit in this position, the angle of the hips promotes proper alignment of the colon, facilitating easier bowel movements. By allowing for a more natural and unobstructed flow, this posture can help prevent or alleviate constipation and promote regularity.

Effects on Breathing

Enhanced Lung Capacity

Sitting with our knees higher than our hips can contribute to enhanced lung capacity. This position allows for optimal expansion of the diaphragm, making it easier to take deep breaths. By maximizing lung capacity, we can ensure efficient oxygen intake, which is crucial for overall health and well-being. Proper oxygenation helps to boost energy levels, improve focus, and support the proper functioning of various body systems.

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Reduced Breathing Difficulty

Individuals who experience breathing difficulties, such as asthma or chronic obstructive pulmonary disease (COPD), may find relief by sitting with their knees higher than their hips. This posture can alleviate pressure on the lungs, making it easier to breathe. By reducing the strain on the respiratory system, individuals with breathing difficulties may experience fewer symptoms and enjoy improved comfort throughout the day.

Impact on Pelvic Floor Muscles

Reduced Pelvic Floor Strain

Sitting with our knees higher than our hips can help reduce strain on the pelvic floor muscles. This position promotes a natural alignment of the pelvis, preventing excessive tension on these muscles. By relieving strain, we can reduce the risk of pelvic floor disorders such as urinary incontinence or pelvic organ prolapse. This is particularly beneficial for individuals who are prone to these conditions or are recovering from childbirth.

Improved Bladder Control

Maintaining a position with the knees higher than the hips can also aid in improving bladder control. By aligning the pelvis and reducing strain on the pelvic floor muscles, we can enhance the overall strength and function of the bladder. This can result in improved urinary control, reducing the frequency and urgency of trips to the bathroom. Enhanced bladder control can greatly improve daily comfort and quality of life.

Considerations for Pregnant Women

Pregnant women often experience discomfort and pain as their pregnancy progresses. Sitting with their knees higher than their hips can provide relief from some of these pregnancy-related discomforts. By reducing the pressure on the lower back and promoting proper pelvic alignment, this position can alleviate back pain, sciatica, and pelvic girdle pain. It is advisable for pregnant women to consult with their healthcare provider for specific recommendations regarding sitting positions during pregnancy.

Optimal Fetal Positioning

Sitting with the knees higher than the hips can also promote optimal fetal positioning during pregnancy. This position encourages the baby to align their head downwards, increasing the likelihood of a cephalic presentation for a vaginal birth. It is important for pregnant women to speak with their healthcare provider about the most suitable sitting positions to support the health and well-being of both the mother and the baby.

Ergonomic Factors

Proper Workstation Setup

When considering sitting with our knees higher than our hips, it is essential to ensure a proper workstation setup. This includes adjusting the height of the chair and desk to align with the elevated knees. The chair should provide adequate back support and ensure our feet are firmly grounded. Additionally, the desk or workstation surface should be at a comfortable height and allow for proper arm and wrist alignment while typing or performing tasks. Creating an ergonomic workspace will help maximize the benefits and minimize any potential drawbacks of sitting with the knees higher than the hips.

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Choosing the Right Chair

Selecting the right chair is crucial when sitting with the knees higher than the hips. Look for a chair that offers adjustable seat height and angle to accommodate this sitting position comfortably. Ideally, the chair should have lumbar support to maintain proper spinal alignment and reduce strain on the lower back. Consider chairs with cushioning and support for the knees and thighs to minimize the risk of discomfort or pressure points. It is advisable to test chairs before purchasing to ensure they provide the necessary support and comfort for the desired sitting position.

Alternative Sitting Positions

Cross-Legged Sitting

Another sitting position to consider is cross-legged sitting, also known as sukhasana or easy pose in yoga. This position involves sitting with the legs crossed and the knees higher than the hips. Cross-legged sitting can provide many of the same benefits as sitting with the knees higher than the hips, including improved posture, reduced lower back pain, and increased core activation. However, it is important to listen to our bodies and avoid cross-legged sitting if it causes discomfort, strain, or exacerbates any existing knee or hip conditions.

Kneeling Chair

For individuals looking for an alternative to traditional sitting, a kneeling chair may be an option worth exploring. Kneeling chairs position the body in a kneeling posture, where the knees are lower than the hips. This unique sitting position can help promote an upright posture, relieve lower back pain, and engage the core muscles. Kneeling chairs distribute the body’s weight more evenly, reducing pressure on the lumbar spine and knees. It is important to adjust the kneeling chair to suit our individual comfort and ergonomic needs.

Importance of Regular Movement

Standing Breaks

Regardless of the sitting position we choose, regular movement is essential for maintaining overall health and well-being. Even when we sit with our knees higher than our hips, it is important to take standing breaks throughout the day. Standing not only helps promote healthy blood circulation but also engages different muscles and joints, preventing stiffness and discomfort. Set reminders to stand up, stretch, or take short walks to break up long periods of sitting.

Gentle Stretching

In addition to standing breaks, incorporating gentle stretching exercises into our daily routine can help counteract the effects of sitting for extended periods. Stretching can help release tension in the muscles, improve flexibility, and promote better posture. Focus on stretches that target the neck, shoulders, back, hips, and legs. Consult with a healthcare professional or a certified fitness trainer for guidance on suitable stretching exercises that align with individual needs and goals.


Sitting with our knees higher than our hips can offer numerous benefits, including improved posture, reduced lower back pain, increased core activation, improved digestion, reduced acid reflux, prevention of constipation, enhanced lung capacity, reduced breathing difficulty, reduced pelvic floor strain, improved bladder control, relief from pregnancy-related discomfort, optimal fetal positioning, proper workstation setup, choosing the right chair, alternative sitting positions, the importance of regular movement, and the incorporation of gentle stretching.

It is important to consider the potential disadvantages, such as increased knee pressure, poor circulation, and limited stability, and take appropriate measures to mitigate these risks. Remember to listen to your body, experiment with different sitting positions, and consult with healthcare professionals or ergonomic specialists when necessary. Finding a comfortable and supportive sitting position can greatly enhance overall well-being and make daily activities more enjoyable.

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