Can’t Sit With Legs Straight Out On Floor

We’ve all seen those people on the floor with their legs straight and their backs against the wall. They look like they’re in a lot of pain, and we can’t help but wonder what’s wrong with them. In this blog post, we’ll explore the benefits of that position and how you can do it too!

As a general rule, the reason you can’t straighten your legs on the floor is either tension or lack of flexibility in the hamstrings and quadriceps to maintain length. If there are tight muscles, then they will pull away from each other when trying to stretch them out which makes it hard for joints.

Straightening your legs on the floor can be a difficult and frustrating task. However, I have been able to help people with this problem for over 30 years! My research into what causes it in order to make solutions has also allowed me to design some of these treatments myself as well as write an entire book about common back problems that you might face.

5 Reasons Why You Can’t Sit Up with Legs Straight on the Floor:

Hamstrings Are Too Short

It’s a common myth that you can’t sit up with your legs straight on the floor because your hamstrings are too short. However, this isn’t true – the reason you can’t do this is because of the way your hip joints are constructed. Your hip joints are ball-and-socket joints, which means that the ball portion of the joint (the head of the femur) can move around in a socket (the acetabulum). This design gives your hip a wide range of motion, including the ability to bend and rotate. However, it also means that your hip joint isn’t very stable. For your hip joint to be stable, your body has evolved strong muscles and ligaments that attach to it and keep it in place.

One of these muscle groups is the hamstrings. The hamstrings are long muscles that run down your thigh’s back, from your hip to your knee. It’s actually made up of three different muscles – the biceps femoris, semitendinosus, and semimembranosus – but for simplicity, we’ll just refer to them as the hamstrings. The hamstrings attach to the backside of your hip joint and help stabilize the joint and extend your leg backwards (think of kicking your leg back).

You are in a lengthened position when you sit on the floor with your legs straight out in front of you. They are in a fragile position as a result of this position. This is why it’s hard to sit up straight with straight legs because your body will instinctively try to bend your knees and bring your legs closer to your body.

Tight Hip Flexors

When you sit on the floor with your legs straight out, it should be easy to sit up tall with a straight back. However, for many people, this is not the case. Instead, they find that their hips are tight, and they cannot sit up straight. This dilemma is often due to tight hip flexors. 

The hip flexors are a group of muscles that attach the thigh bone to the pelvis. When these muscles are tight, they can pull on the pelvis and cause it to tilt forward. This, in turn, makes it challenging to sit up straight. Fortunately, there are several stretches that can help to loosen the hip flexors and allow you to sit up tall with a straight back.

Don’t Have Enough Lower Back Curvature

When you sit on the floor with your legs straight out in front of you, it may seem like your lower back should be perfectly flat against the ground. However, this isn’t usually the case. Most people have a slight inward curve in their lower back, and as a result, they can’t perfectly align their spine when sitting on the floor. This is mainly due to poor posture while sitting. If you slouch or hunch over, it puts extra pressure on your lower back, which can flatten out the natural curve.

Additionally, spending too much time sitting in an upright position can also cause your lower back to lose its curvature. However, there is hope. By using an ergonomic seat cushion, you can help correct your posture.

Proper Positioning for Sitting with Legs Straight Out on the Floor

Sitting for extended periods may cause stiffness in the muscles. Using an ergonomic seat cushion can help alleviate this by engaging the core and reducing pressure on the surface area.  I explain the concept of the seat wedge design on a TV show HERE.

I was surprised how similar cheap memory foam seat cushions were on Aliexpress from the listing on Amazon!

You’re Not Using Your Abs to Stabilize Your Spine

Believe it or not, you use your abs for a lot more than just looking good at the beach. Your rectus abdominis (the “six-pack” muscle) attaches from your sternum down to your pubic bone and helps stabilize your spine. When you try to sit up with your legs straight on the floor, your abs have to work overtime to keep your back from rounding. 

As a result, you put a lot of strain on your lower back, which can lead to pain and discomfort. If you want to sit up with your legs straight on the floor without pain, try placing a pillow behind your lower back for support. This will help take some of the pressure off your abs and spine.

You Aren’t Keeping Your Shoulders Down and Back

A common misconception is that you need to sit straight with your legs crossed to maintain good posture. However, this isn’t always the case. Sitting in this position can actually lead to more back pain and discomfort. The reason why is that when you sit like this, your hips are above your knees. This position puts a lot of pressure on your spine and can cause you to slump forward.

Additionally, when you stand with your knees locked, it puts additional strain on your back and can lead to pain and discomfort. Instead, try sitting with your hips above your knees and always keep your knees unlocked when standing. This posture will help you maintain a neutral spine posture and prevent back pain.

I’ve written a complete hands-on review about the best sitting position for sciatica and here is what I tested best with my sciatica patients.

Why Can I Not Sit Up Straight?

If you find it difficult to sit up straight, there are several possible explanations. One possibility is that your hip flexors are tight. Second, you may not have enough lower back curvature. Third, you may be using your abs to stabilize your spine. Fourth, you may not be keeping your shoulders down and back. 

All of these factors can lead to back pain and discomfort. However, there are many things you can do to alleviate the problem. First, try stretching your hip flexors. Second, use an ergonomic seat cushion to help correct your posture. Third, place a pillow behind your lower back for support. Finally, keep your knees unlocked when standing. 

If you are into super easy and inexpensive alternatives to office chairs, I wrote a fantastic article on how and why you should consider these options for back pain and I encourage you to read it!

How Can I Loosen My Hamstrings?

If your hamstrings are tight, there are many things you can do to loosen them. First, try doing some gentle stretching exercises. Second, try using a foam roller or tennis ball to massage the area. Third, try taking a hot bath or using a heating pad. Fourth, try doing some yoga or Pilates. Finally, consult with a chiropractor or physical therapist for more specific exercises.

How Can I Naturally Correct Bow Legs?

If you have bow legs, there are many things you can do to correct them naturally. First, try doing some gentle stretching exercises. Second, try using a foam roller or tennis ball to massage the area. Third, try taking a hot bath or using a heating pad. Fourth, try doing some yoga or Pilates. Finally, consult with a chiropractor or physical therapist for more specific exercises.

Conclusion

The next time you feel pain in your lower back, try this position and see if it provides relief. If it does, make a habit of doing it every day! Not only will you be helping yourself, but you’ll also be setting an example for others on how to take care of their backs.

Sources:

1. Nelson, A.G., Kokkonen, J., Eldredge, C., Cornwell, A. and Glickman‐Weiss, E., 2001. Chronic stretching and running economy. Scandinavian journal of medicine & science in sports, 11(5), pp.260-265.
2. Unick, J., Kieffer, H.S., Cheesman, W. and Feeney, A., 2005. The acute effects of static and ballistic stretching on vertical jump performance in trained women. Journal of strength and conditioning research, 19(1), p.206.
3. Demura, S. and Yamada, T., 2007. Height of chair seat and movement characteristics in sit-to-stand by young and elderly adults. Perceptual and motor skills, 104(1), pp.21-31.
4. Matsumoto, Y. and Griffin, M.J., 2000. Comparison of biodynamic responses in standing and seated human bodies. Journal of Sound and Vibration, 238(4), pp.691-704.