Discover the Best Meditation Postures for Back Pain Sufferers

Discover the Best Meditation Postures for Back Pain Sufferers


Back pain can be a constant struggle for many. But, meditation helps to ease symptoms! A good posture can make a big difference in how comfortable and successful meditation is. Read on to discover the best postures for those with back ache. Plus, find out how to get the best outcome from each position.

Definition of Meditation

Meditation is an ancient practice that can bring relaxation and reflection. It involves deep, rhythmic breath work and calming mantras or sounds. This draws attention away from everyday distractions, and helps find inner peace. Through meditation, individuals can find clarity about their purpose in life. And, they can become more aware of their thoughts, emotions, and actions.

Although people usually sit with legs crossed to meditate, those with back pain may need different postures. Find a posture that supports comfort and relaxation, but still brings all the benefits. Here are some postures to try if you’d like to meditate without making back pain worse:

  • Sitting in a chair with feet flat on the floor and arms resting on the armrests.
  • Sitting on a cushion with legs crossed.
  • Lying on your back with knees bent and feet flat on the floor.

Benefits of Meditation

Meditation can be a powerful way to control and reduce chronic pain, especially conditions like lower back pain. It can help with discomfort, improve overall health and boost mental wellbeing. Stress and anxiety are lessened, plus sleep quality can be improved.

Cortisol, the hormone linked to stress, can be lowered by meditating. Endorphins, the body’s natural painkillers, are released too. Studies have even found that quality of life is better, cardiovascular risks are reduced and the brain’s networks are strengthened.

For those suffering from chronic back pain, meditating has great benefits without needing much physical effort or money. Sitting in comfortable positions, with eyes closed and focusing on breathing, is enough for mindfulness practices to bring inner peace. No need for expensive props or clothing.

Postures for Back Pain Sufferers

Right posture is key for meditating. It helps reduce tension and tightness in the body. Especially if you suffer from back pain, the correct posture can make a world of difference.

We’ll explore postures that help ease back pain:

Seated Postures

Seated positions are often recommended for back pain. This helps keep the spine in good shape and relieve any existing discomfort. Seated postures can be adapted to your body’s needs.

  • Cross-Legged Posture: Sit with your back tall and straight. Have your hands on your lap, palms facing up. Keep your gaze down. Balance between both knees and tuck in your tailbone.
  • Seated Angling Posture: Sit comfortably cross-legged. Place one foot on the opposite thigh, making an angle. Make sure your feet are supported. Let your hands rest gently below each shoulder blade. This pose should not cause tension in your joints.

Reclining Postures

Reclining postures are great for those with chronic back pain. If it’s hard to sit comfortably during meditation, try out reclining! It reduces strain and helps your practice to become relaxing and comfortable.

The most basic reclining pose is Savasana or corpse pose. Simply lie on your back and focus on your breath and body. Make sure your lower back is supported by using a yoga block or rolled towel. Practicing Savasana can help improve digestion, reduce fatigue, and regulate blood pressure.

Viparita Karani (Legs-up-the-Wall Pose) can reduce congestion in the lower body caused by leg swelling or sciatica. It stretches the hips and hamstrings. Put a bolster or blanket underneath the shoulder blades (and possibly the head).

Supta Baddha Konasana (Reclined Bound Angle pose) can reduce tension from the hips, buttocks, groin, inner thighs, and abdomen. Use blocks underneath the knees to elevate the legs and relieve pressure points.

Halasana (Plow pose) increases circulation to the abdominal organs, aiding healing of connective tissue from herniated disks and degenerative discs.

Incorporate these poses into your practice gradually, along with Mindful Meditation. This will help you reach higher levels of intensity sooner and gain the most benefit.

Supine Postures

Supine postures are great for people with back pain. Lying down on the floor or a cushion, or in a chair, can bring relief. There are several poses that can help.

  • Spinal Twist: Lie down on your back with arms out at shoulder level, palms up. Inhale and bring both knees to one side of your body. Hold for 1-2 minutes, then switch sides.
  • Extended Corpse Pose: Lie flat on your back with feet hip-distance apart and arms slightly away from body. Close eyes and take full breaths. Focus on relaxing your body and letting tension go. Stay in this pose for 2-3 minutes. Then transition or end the session.

Standing Postures

Standing postures are a great choice for meditation. Minimal preparation is needed and they can be done anywhere. It is also ideal for those with back pain, as it has less pressure on the spine.

To do this, stand firmly on two feet or one foot (for advanced poses). Have your head and shoulders straight, yet relaxed. You can either hang your arms by your sides or clasp fingers above your head. Keep a straight spine and balance your feet to allow energy to flow through your body. Feel the sensations but don’t obsess over them and stay focused.

You can use a wall or chair for support, but make sure not to rest too much weight on them. Good posture is important to stay safe and maintain harmony between relaxation and alertness.

Tips for Practicing Meditation

Meditating can help ease the agony that comes with chronic back problems. Awareness of your body can help lower the tension in your muscles. Picking the right posture for your meditation is key for supporting your back. So, here are some tips to pick the best posture for your meditation practice:

  • Sit in a comfortable position on the floor with your legs crossed.
  • Sit on a chair with your feet flat on the floor.
  • Lie on your back with your legs slightly apart.
  • Lie on your stomach.
  • Sit in a kneeling position.

Finding a Quiet Place

Finding a tranquil environment free from distractions is key for meditation. It can be tough to find a place that allows uninterrupted practice. You could try turning off electronic devices, or create a special room in your home just for meditating.

Clothing should be minimal and light-weight. Postures depend on the type of meditation. Usually they start in a seated position with a straight, relaxed posture, plus support from the ground or chair.

Soft music or ambient sounds are optional. Choose them to help focus, not as a distraction. Then, use breathing exercises to relax, and envision peaceful thoughts with concentration techniques like mantras or positive phrases. With regular practice, even 10 mins a day, you’ll soon be in perfect bliss!

Setting a Timer

Timing your meditation is key to staying focused and consistent. Before you start, take a few moments to choose a length that’s comfortable and achievable. Try 25-30 minutes, even on days when you feel great.

When setting the timer, stay in the present moment. Choose a calming sound like chimes or nature sounds, not a jarring tone. Invest in a timer to track your meditations and learn what works best. Get an app or other tools with scientific data if you can, for optimum health benefits.

Practicing Mindfulness

Mindfulness is being gentle and kind to oneself. It is focusing on the present moment without judging it. Meditation helps us become aware of our mind-body connection. This lets us move away from tension, fear, and pain.

To start with mindfulness, find a comfortable posture. Close your eyes and relax your body. Become aware of your breath and any tight or uncomfortable areas. Observe your feelings without trying to change them. Thoughts may arise but remain curious instead of judging them. With regular practice, you can be aware of both mental and physical sensations caused by back pain.


Back pain sufferers can gain many advantages from different mediation postures. It’s important to try out different techniques to get the most out of your practice. To sum it up, mediation postures are great for reducing back pain. Find the one that fits your needs best!

Summary of Benefits

Meditating in the right posture can help back pain sufferers relax and reduce tension. Studies show it’s beneficial for chronic pain. There are many postures to choose from. Sitting on a chair is good for back pain, as it offers support. Seiza helps reduce pressure in back, neck and shoulders. Yoga postures like tadasana and happy baby provide spinal stretches and body relaxation.

It’s important to find a posture that doesn’t strain your back. Consult with a healthcare professional before starting. Benefits may include reduced stress, improved breathing and mental clarity. This makes it great for people with low-back pain.

Resources for Further Learning

Many people with chronic back pain look for ways to sit for meditation to get relief. Each person’s best posture is unique, but several postures usually benefit most sufferers.

You can explore these postures more to find the best for you. Here are some resources:

  • Books: “Meditation Postures: A Guide For Practitioners” by Will Williams or “The Mindful Practitioner: Body Mechanics of Sitting Meditation” by Georgia Brandes.
  • Videos: “Guided Meditation Posture For Back Pain Sufferers” on YouTube or “9 Meditation Postures Every Back Pain Sufferer Should Try” by The Mindful Movement.

By learning from knowledgeable people and books/videos, you can discover which practices work best for you.

Frequently Asked Questions

Q: What are the best meditation postures for back pain sufferers?

A: The best meditation postures for back pain sufferers are the cross-legged seated position, the kneeling position, and the chair position. These postures help to align the spine and reduce pressure on the back.

Q: Is it necessary to sit on the floor while meditating for back pain sufferers?

A: No, it is not necessary to sit on the floor while meditating for back pain sufferers. The most important thing is to find a posture that is comfortable and allows for proper alignment of the spine. Sitting on a chair or using props like cushions or blankets can also be beneficial.

Q: Can back pain sufferers meditate lying down?

A: Yes, back pain sufferers can meditate lying down, but it is important to use proper support and alignment. Lying on the back with a pillow under the knees or on the side with a pillow between the legs can be effective for reducing pressure on the back.

Q: How long should back pain sufferers meditate for?

A: Back pain sufferers can start with shorter meditation sessions, such as 5-10 minutes, and gradually increase the time as they become more comfortable. It is important to listen to your body and avoid sitting or lying for extended periods of time if it causes discomfort.

Q: Are there any precautions back pain sufferers should take while meditating?

A: Yes, back pain sufferers should be mindful of their posture and avoid any positions that cause pain or discomfort. It is also important to take breaks and stretch periodically to prevent stiffness and promote circulation.

Q: Can meditation help alleviate back pain in the long term?

A: Yes, regular meditation practice has been shown to reduce stress, anxiety, and tension in the body, which can contribute to back pain. By promoting relaxation and awareness of the body, meditation can help prevent and reduce back pain over time.

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

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