Reality Pathing

How To Prevent Back Pain During Meditation

With everyday stresses in life, you have to find a cool place to unwind and re-energize. Meditation is one technique that will help you refocus and motivate you to face the next day. If you have a daily meditation routine, you are likely to have come across back pain problems. Meditating with back pains is a menace that feels impossible to stand, especially if its a routine you undertake often. The root cause of this issue is our years of poor sitting positions which is why some people end up crying after meditation as sometimes a physical issue can present as something that seems emotional.

It can be from poorly designed chairs and wrong sitting postures. If you look at our homes and places of work, you will find furniture that contributes to our back pain when sitting in an upright position during meditation.

Thankfully there are lots of tips to prevent back pain during meditation and also how to meditate with back pain if you are already suffering from it. In this article, I will look at the postures that will help you avoid back pain when meditating and also give an idea of items that will make sure you get all the benefits of meditation.

What type of postures helps avoid back pain during meditation?

Numerous universal postures will prove to be gentle on your back while meditating. Some positions will require individual items to pull off. I will discuss these items later on.

1. The prayer posture or Seiza

This position is an improvement of the more traditional kneeling position. Here you’ll have to kneel unsupported, and your bottom is resting on the back of your heels. This position is excellent as your back will tilt a bit forward, therefore, removing any strain. You will also be able to remove unnecessary pressure from your lower spine.

If doing this feels uncomfortable, and you don’t want to hurt your knees, you can get a padded prayer bench, to help you in this position.

2. The sleeping Buddha posture

This position is recommended for those that are sick or weak, and also for people experiencing severe back and joint pains. In this posture, find a flat horizontal space then lie on one side of your body. Cradle your cheek with the arm on the side you decide to lie on. For instance, if you lie on your left side, then you will use, you will place your left arm under your cheek. The other hand will lie gently on the other side of your body.

You will then have to bend your legs a little bit and have them rest on one another. Place a pillow between the thighs and knees to avoid the upper leg from sliding forward. You should also support your head and neck with a soft pillow. The pad will ensure that your spine retains a horizontal pose during the meditation period.

3. The sitting mountain position

In this position, the priority has a straight sitting posture ensuring that your spine doesn’t bend in any way. You will need a chair and a pillow. You can also use a footstool to have both feet resting on a flat surface. Your upper back and shoulders should both be straight to reduce stress on the lower back. The shoulders should be relaxed, not tilted backwards or rounded.

4. The corpse or sleeping position

This posture is not recommended by many since it may put you to sleep. However, that is not to say that you cannot give it a try. If you are ill or sick, this can be the best position since it doesn’t require much energy. You only have to concentrate on your breathing patterns and make sure you don’t sleep. It is exceptionally gentle on your back, and it is fantastic for guided meditation.

You only lie on your back on a flat surface; the bed is a good idea. If it’s on the floor, it is advisable to have a padded mat. Have a pillow to place your head on and start the meditation process.

Related article: Can you meditate lying down?

5. The Quarter Lotus posture

Here you look for a beautiful pillow or mat to sit on while meditating. You sit with legs loosely crossed while both feet rest below the opposite thigh or knee. It is one of the favorite sitting positions, and you can be sure that you will be gentle on your back.

6. The half-lotus posture

This posture is an upgrade of the quarter lotus. You cross one leg while the other remains straight. The crossed foot rests on the thigh of the straightened leg. You can sit in this position for the whole period without hurting your back.

What should I sit on to avoid back pain during meditation?

Your lower back and shoulders are the primary considerations if you want to avoid back pains while meditating. You should also remember that the type of surface you sit on will determine if you hurt your back or not.

Why you shouldn’t sit on the floor

People like sitting on the floor without thinking about what it does to their backs. A concrete floor can pose a series of problems for your whole body, not just your back. You will hurt your lower back and spine since there is no material to absorb the upper body weight. Also, if the floor is cold, it can lead to health complications to your backside.

Therefore you should avoid sitting on the concrete floor at all costs. The following could be of great help;

Things you can use from your home

1. Your bed pillow

If you urgently need to meditate and you want to avoid the floor, you can sit on the cushion you use on your bed.

2. The sofa

It can be a great asset for the sleeping posture and sleeping Buddha posture.

3. Wooden chair.

Together with the pillow, you can transform your traditional chair to be your meditation chair. The sitting surface should be flat to have a pleasant experience. Keep in mind what the cover does to the shoulders and spine. You don’t want them bent.

Special meditation furniture

1. Kneeling bench

This furniture is useful if you decide to use the seiza posture or kneeling posture. It will reduce stress on your heels. Also, get a padded one that will be gentle on your body.

2. Zafu and Zabuton meditation cushion set

It is a must-have for any person having a meditation routine. The zafu set includes a zafu, which is a round meditation cushion and a zabuton, a rectangular mat. You can choose one with cotton fabric for the best results.

3. Meditation chair

It significantly takes care of your back since most come with padded surface materials. Also, you can look for one with an adjustable backrest to ensure maximum comfort during meditation.

4. Meditation stool and bench

The benefits of a meditation stool and bench are that they are portable and light. You can carry them to a quiet place in the field. Also, you customize your and place a cushion on top for a pain-free experience.


You don’t need to hurt your body while striving for positive mindfulness. Taking care of your body will significantly improve your overall health both in mind and body. Therefore you can employ and try different postures to find one which works for you. If your budget is limited, be sure to convert a few items in your home to use in your meditation routine. If you have the necessary resources, you can invest in high-quality meditation sets to help you achieve your meditation goals.