Whether crossing your legs during pregnancy is harmful is a common concern, often fueled by conflicting advice. While this position is not a direct threat to the baby’s health, its effects on the mother’s circulation and musculoskeletal system mean it is a practice best avoided. Understanding the evidence-based reasons behind this recommendation helps expectant mothers make informed decisions about their daily habits.
Does Crossing Legs Harm the Fetus?
It is a myth that crossing your legs can physically harm the developing baby, as there is no scientific evidence to support this fear. The fetus is safely cushioned within the uterus and surrounded by amniotic fluid, which acts as a shock absorber against external pressure. Crossing your legs does not compress the uterus or restrict the oxygen supply to the baby.
The concern that this position could lead to fetal positioning issues, such as the baby turning to a breech position, is also unfounded. Fetal position is determined by factors like the mother’s pelvic shape and the placenta’s location, not by a temporary sitting position.
Effects on Maternal Blood Circulation
The primary concern with crossing the legs relates to its impact on the mother’s circulatory system. Pregnancy already increases the risk of impaired circulation because the growing uterus places pressure on the inferior vena cava, the vein returning blood from the lower body to the heart. This challenge is compounded by a 30-50% increase in blood volume.
Crossing one leg over the other compresses major veins, such as the popliteal vein behind the knee joint. This mechanical compression impedes the venous return of blood from the lower extremities, causing blood to pool in the legs and feet. This restricted flow can worsen common pregnancy discomforts like swelling (edema) in the ankles and feet.
Prolonged compression from crossing the legs can also aggravate or contribute to the development of varicose veins, which are already more likely to appear during pregnancy. While crossing legs does not directly cause varicose veins, it increases the pressure within leg veins, making an existing tendency more pronounced. Avoiding this position supports the body’s efforts to maintain efficient blood flow back to the heart.
Posture and Pelvic Alignment Concerns
Beyond circulation, crossing the legs introduces an imbalance to the musculoskeletal system, which is already under stress during pregnancy. The hormone relaxin softens ligaments throughout the body, including those in the pelvic joints, to prepare for birth. This softening makes the joints more mobile and susceptible to misalignment.
When one leg is crossed over the other, the pelvis is tilted and rotated, causing an uneven distribution of weight and an asymmetrical posture. This uneven pressure can aggravate common pregnancy-related pains, such as low back pain and sciatica. Consistent misalignment can increase tension in the muscles and ligaments supporting the uterus.
For individuals experiencing pelvic girdle pain (PGP), the asymmetrical position created by leg crossing can intensify symptoms. Maintaining a neutral, symmetrical pelvic position is recommended to minimize strain on the loosened joints and ligaments.
Optimal Sitting and Movement Practices
To support comfort and circulation, pregnant individuals should adopt sitting postures that keep the spine and pelvis neutral. The ideal position involves sitting with both feet flat on the floor, with the knees level with or slightly lower than the hips. A footrest or small stack of books can help achieve this alignment if the chair is too high.
For those who find the standard chair position uncomfortable, sitting tailor-style (criss-cross applesauce) on the floor can be beneficial, as it helps open the hips. Using a cushion or rolled towel to provide lumbar support is also recommended when sitting in a chair. To prevent negative effects from prolonged positioning, frequent movement is necessary.
Standing up, walking around, and gently stretching every 30 to 60 minutes is the most effective way to encourage healthy circulation and relieve musculoskeletal tension. Breaking up long periods of sitting helps prevent blood pooling and reduces stiffness and pain.