Kneeling has become an increasingly popular alternative to sitting in a chair for some people. Proponents of kneeling claim it has various health benefits compared to seated positions. However, the evidence comparing kneeling to sitting is limited. This article will examine the potential benefits and drawbacks of kneeling versus sitting on a chair in depth.
Potential benefits of kneeling
Here are some of the proposed benefits of kneeling instead of sitting in a chair:
May improve posture and reduce back pain
Sitting for long periods can put strain on the back and contribute to poor posture. Kneeling keeps the back straight and may reduce pressure on the spine.
One small study found kneeling for 20 minutes once per day for 6 weeks reduced lower back pain compared to not kneeling. Larger studies are needed to confirm this benefit.
Can activate core muscles
Kneeling requires keeping the core engaged to maintain an upright position. Activating the abdominal and back muscles may strengthen the core over time.
Stronger core muscles may improve stability and posture. However, targeted core exercises would likely be more effective.
Might increase flexibility
The upright kneeling position can gently stretch some muscles in the hips, groin and abdomen. Over time, this may boost flexibility in these areas.
Again, dedicated stretching exercises would probably be better for flexibility. The impact of kneeling itself on flexibility needs more research.
May improve circulation
Kneeling helps take pressure off the bottoms of the feet and lower legs. This could aid circulation to the lower limbs.
One study had 22 people with varicose veins kneel for 15 minutes per day for a month. Kneeling significantly reduced pain and swelling caused by varicose veins.
Could strengthen leg muscles
Maintaining a kneeling position uses many of the major leg muscles, including the quadriceps and glutes. Having to constantly engage these muscles may build leg strength.
This has not been studied directly though. Targeted knee and hip exercises would be more efficient for strengthening leg muscles.
Potential drawbacks of kneeling
Kneeling also has some possible disadvantages, including:
May cause knee discomfort
Kneeling puts pressure directly on the kneecaps and knee joints. This can become uncomfortable over time, especially on hard surfaces.
People with arthritis or previous knee injuries are more prone to knee pain when kneeling. Using proper cushioning under the knees can help.
Can restrict blood flow to the lower legs
Kneeling minimizes the use of the calf muscles. This can limit venous blood flow from the lower legs and feet and cause swelling or varicose veins.
Periodically straightening the legs while kneeling and taking standing breaks can prevent blood flow restriction.
Not suitable for long periods
Although kneeling has advantages for back support, remaining in any static posture for too long is not recommended. The body benefits from movement and changing positions.
It would likely be uncomfortable to kneel for hours on end. Alternating between kneeling and standing is ideal.
Requires space and cushioning
To kneel comfortably for more than a few minutes, adequate space and cushioning are needed. Items like cushions, mats, and knee pads can provide knee support.
Without sufficient clearance and padding, kneeling becomes impractical for most daily activities.
Kneeling vs. sitting: the evidence
There is limited research directly comparing the effects of kneeling versus sitting in chairs. But here is a summary of the available evidence:
Back and knee pain
One study had 90 patients with chronic back or knee pain use either kneeling chairs or standard office chairs during work hours for several months. Both groups experienced similar improvements in pain and function over time.
Another study had people with knee osteoarthritis use kneeling chairs or normal chairs for 30 minutes. Kneeling increased pressure on knee joints compared to sitting in a chair.
Spinal compression
Spinal discs are prone to compression and deformation during seated positions. One MRI study found kneeling keeps the pelvis tilted forward, which may decompress the lower spine compared to sitting.
However, this study only looked at the position of the spine during kneeling versus sitting. The long-term effects are uncertain.
Leg swelling
Multiple studies have shown decreased swelling and improved circulation in the lower legs when periodically kneeling versus constant sitting. This suggests kneeling could help reduce varicose veins.
But kneel-sitting – a posture where people kneel and sit with bent legs to one side – may not have the same benefits according to one study.
Core muscle activation
EMG studies demonstrate kneeling requires greater activation of core abdominal and back muscles compared to sitting. But the difference is small.
Targeted core exercises would likely be far more effective for strengthening core muscles than just kneeling.
| Study | Main findings |
|---|---|
| RCT of 90 patients with chronic back/knee pain using kneeling chairs vs normal chairs at work for several months | Both groups experienced similar improvements in pain and function over time |
| 30 min trial of kneeling vs sitting in 15 people with knee osteoarthritis | Kneeling increased pressure on knee joints vs sitting |
| MRI study comparing spinal positions during kneeling vs sitting | Kneeling may decompress the lower spine more than sitting |
Conclusion
Here is a summary of the key points:
– Kneeling can engage core muscles and may improve back posture and alignment compared to sitting. But direct evidence is limited.
– Studies show kneeling improves circulation and reduces swelling in the lower legs vs constant sitting. This suggests it may help treat or prevent varicose veins.
– Kneeling for too long can cause knee discomfort. Proper cushioning under the knees helps reduce this.
– The ideal approach is likely alternating between kneeling and standing positions to get both the benefits of kneeling and movement.
– Overall, the health impacts of choosing kneeling over sitting in a chair remain unclear. More high quality studies are needed comparing these postures.
– People with knee arthritis or previous knee injuries should use caution with prolonged kneeling.
– For most people, sitting in moderation is likely fine. The focus should be on breaking up long periods of sitting rather than strictly kneeling instead of sitting.
In conclusion, kneeling may offer some benefits over sitting in a chair for back and leg health. But the advantages are modest and kneeling is impractical for prolonged periods. Neither kneeling nor sitting is inherently better, rather variation and moderation are optimal. More research directly comparing kneeling and sitting is warranted to make definitive recommendations.