UTS Physiotherapy Experts Challenge Long-Held Sitting Posture Beliefs

In the fast-paced world of modern work and study, how we sit has become a hot topic, especially at Australian universities where long hours at desks are the norm. Researchers from the University of Technology Sydney (UTS) Graduate School of Health have recently taken a closer look at one of the most persistent myths: does crossing your legs while sitting really cause back pain, hip or knee damage, or even varicose veins? Led by Senior Lecturer Joshua Pate, Associate Professor Bruno Tirotti Saragiotto, and Senior Lecturer Mark Overton, this work is part of UTS's broader commitment to evidence-based physiotherapy that informs public health.

Their analysis, published in early April 2026, draws on a range of studies to argue that for most people, crossing legs is harmless and even comfortable. This finding challenges decades of advice from parents, teachers, and even some health professionals. Instead, the experts emphasize movement variety over rigid 'perfect posture' rules, a shift that's gaining traction in Australian higher education circles focused on student and staff wellbeing.

The Origins of Posture Myths in Everyday Advice

Posture warnings like 'don't cross your legs' often stem from 19th and 20th-century ideas linking upright sitting to moral discipline and self-control. These notions blended social etiquette with early medical thinking, creating myths that persist today. UTS experts note that such advice confuses temporary discomfort—stiffness or numbness—with permanent damage.

Modern physiotherapy research at institutions like UTS rejects the notion of a universal 'ideal' sitting posture. A study cited by the team showed physiotherapists from different countries disagree on what constitutes the best seated position, influenced more by cultural traditions than hard evidence. At UTS, this aligns with ongoing work in the Graduate School of Health, where faculty explore how pain science education can dispel these misconceptions for future physiotherapists.

Crossing Legs and Back Pain: What the Evidence Shows

One of the biggest concerns is back pain, with many believing crossed legs twists the spine dangerously. UTS's Joshua Pate and colleagues counter this, explaining the back's resilience to varied positions. Research reviewed indicates no reliable link between crossed-leg sitting and chronic back issues; instead, prolonged static postures—regardless of form—are the culprit.

The spine adapts through muscle activity and ligament support, handling far greater stresses from daily activities. UTS studies on pain mechanisms support this, showing that fear of 'bad posture' can heighten pain perception more than the position itself. For university students spending hours in lectures or labs, this means focusing on breaks rather than rigid alignment.

• No evidence ties crossed legs to spinal damage.
• Discomfort signals a need to move, not injury.
• UTS pain science education trains physios to prioritize biopsychosocial factors.

Hips and Knees: Temporary Changes, No Long-Term Harm

Claims that crossing legs 'wears out' hips or knees overlook the joints' durability. UTS experts highlight a study showing only short-term angle shifts, insignificant compared to squatting or climbing stairs. Australian clinical guidelines from NICE, referenced by the team, stress activity levels, strength training, and weight management over avoiding specific sits.

In university settings, where physiotherapy students at UTS simulate patient scenarios, this research informs training on load management. No long-term arthritis risk from casual crossing has been found, freeing focus for evidence-based prevention like regular exercise.

Varicose Veins Myth Busted: Real Risk Factors Revealed

Varicose veins arise from faulty vein valves allowing blood pooling, driven by age, genetics, pregnancy, obesity, and prolonged standing—not crossed legs. A systematic review confirms crossed sitting briefly alters flow but doesn't cause valve failure. UTS's Mark Overton notes this in their analysis, urging awareness of true risks.

For Australian healthcare workers, including UTS physiotherapy grads, understanding this prevents unnecessary worry. Prevalence studies show 25% among nurses, linked to standing shifts, not sitting habits.

Photo by Clem Onojeghuo on Unsplash

Australian University Research on Optimal Sitting Practices

UTS isn't alone; fellow Australian unis contribute to sitting science. Griffith University's 2025 study found a 2:1 sit-stand ratio cuts lower back pain and boosts productivity. UQ's 2026 work distinguishes 'active' sitting (reading) from passive (TV), linking the former to better brain health.

These align with UTS's movement emphasis, informing campus ergonomics. Newcastle Uni's posture-head-neck research underscores variability, reinforcing no one-size-fits-all.

• Griffith: 30 min sit, 15 min stand optimal.
• UQ: Mentally engaging sitting benefits cognition.
• UTS: Variety over perfection.

Practical Recommendations from UTS Physiotherapy Leaders

Bruno Tirotti Saragiotto, Head of Physiotherapy at UTS, advises: 'The healthiest position is the one you don't hold too long.' Vary sits: cross then uncross, stand, walk. For uni life, set timers during study sessions.

Incorporate strength exercises; UTS programs teach these for joint health. Post-hip surgery caveats exist, but generally, listen to your body.

UTS Graduate School of Health: Pioneering Physiotherapy Insights

UTS's physiotherapy discipline excels in pain and ergonomics research. Joshua Pate's pediatric pain work complements adult posture studies, while Saragiotto's chronic pain expertise and Overton's rehab focus drive myth-busting publications. Their Conversation piece reached wide audiences, amplifying UTS impact.

With Master's in Physiotherapy (Research), UTS trains experts addressing real-world issues like desk-bound academics.

Implications for University Campuses and Workplaces

Australian unis like UTS promote active campuses: standing desks, movement breaks. This research counters sedentary risks, vital as students report high sitting times. Broader implications include policy shifts toward dynamic ergonomics.

Future Directions in Posture and Ergonomics Research

UTS plans longitudinal studies on varied postures' long-term effects. Collaborations with Griffith and UQ could yield national guidelines. As AI aids physiotherapy (Saragiotto's prior work), personalized sitting advice may emerge.

Stakeholders: unis invest in adjustable furniture; policymakers fund ergonomics education.

Photo by Performance Medicine on Unsplash

Actionable Insights for Students and Academics

• Move every 30 minutes.
• Build core strength via UTS-inspired routines.
• Consult physios for personalized advice.
• Explore UTS research for evidence-based health.

UTS's work empowers informed choices, reducing myth-driven anxiety.