Prevent Back Pain While Meditating

Many people experience back pain when meditating, especially when starting out. This is often due to a lack of postural strength, poor sitting habits, or incorrect alignment. Sitting quietly and unmoving for long periods is tough, and discomfort is inevitable until you build up significant postural strength. However, there are ways to minimise back pain and meditate comfortably.

Stretch your hips before meditating

Sitting quietly and unmoving for long periods of meditation is challenging, and discomfort is common until you build up significant postural strength. Sitting meditations require substantial spinal stability and strength.

Stretching your hips before meditating can help to ease the structures around the hips and help you sit cross-legged or in a lotus position more easily.

Butterfly Stretch

Sit upright on the floor and put the soles of your feet together. Hold onto your toes or ankles with your hands and gently flap your legs like a butterfly. Your knees should stretch towards the ground and then lightly bounce back up again. Do this 50-60 times and then gently push your knees down with your elbows to increase the stretch and hold it for about 30 seconds. Repeat this process at least three times.

Frog

Kneel on the floor and spread your knees apart as far as is comfortable. Place your palms on the floor just in front of your shoulders or lower yourself onto your elbows. Turn your ankles so that your toes point outwards, as this opens your hips even more. Edge your hips back towards your feet as much as you comfortably can and hold this pose for 30 seconds.

Pigeon Pose

Pigeon pose is a great pre-meditation stretch to ease the structures around the hips and help you sit cross-legged or in a lotus position more easily.

Low Lunge

Stand with your feet together. Step one foot forward with your toes pointed forward and feet flat on the floor. Bend your front knee until it’s over your ankle while keeping your back leg straight with the heel pressing into the floor. Take a few deep breaths here as you feel the stretch in both legs and through your hips. Maintain this position for about 30 seconds before switching sides.

Sitting Squats

Start by standing with your feet slightly wider than hip-width apart and your toes pointing outwards. Take a deep breath and slowly sit back into the squat position, keeping your spine straight and your chest up. As you lower yourself down, make sure your hips stay low and close to the ground while keeping the weight in your heels. Once you’re at the lowest point, hold this position while taking several deep breaths.

Stretching your hips before meditating can help to increase your flexibility and range of motion in the hip joints, making it easier to sit in a comfortable position for longer periods of time.

Use props like a cushion or chair for support

Props can be a great way to support your body and avoid back pain when meditating. Here are some tips on how to use props effectively:

Find a Comfortable Seat:

If you choose to meditate on the floor, consider using a cushion or a meditation pillow (known as a zafu) to elevate your pelvis slightly. This helps to maintain the natural 'S' curve of your spine and reduces strain on your back. You can also try sitting on the corner of a stack of folded blankets, allowing your thighs to be lower than your pelvis and enabling forward pelvic rotation. Experiment with different heights until you find the most comfortable position for your body.

Utilize Back Support:

If you experience back pain during meditation, consider using a chair with back support. Look for a chair that has a high backrest tilted at a slight angle, which can help relieve pressure on your spine. Alternatively, you can modify your existing chair by placing a rolled-up towel or a small cushion at the small of your back to provide additional support.

Adjust Arm and Hand Position:

The position of your arms and hands can also impact your back during meditation. Instead of placing your hands on your knees, try resting them on your thighs near your belly, with your palms facing up and your little fingers resting on your thighs. This helps reduce the weight pulling forward on your knees. If your forearms are vertical, you can place a folded blanket under your hands to elevate them and reduce strain on your shoulders and neck.

Create a Designated Space:

Consider creating a designated meditation spot with your chosen props set up and ready to use. Having a specific space for meditation can help you establish a consistent practice and make it easier to get into the right position each time.

Remember, the key to avoiding back pain during meditation is finding a position that works best for your body. Don't be afraid to experiment with different props and positions until you find what feels comfortable and supportive for you.

Avoid slouching or hunching over

Slouching or hunching over during meditation can lead to back pain and neck pain, which can cause headaches. To avoid this, it's important to maintain the natural curve of your spine, which will also help you sit tall.

• Allow your lower back to gently sway by placing your hands on the bony part of your pelvis below your waist and rolling your pelvis forward and backward. The ideal position for your lower back is in between these two extremes, with a gentle arch in your lower back. Sitting on a block or blanket can help maintain this position.
• Keep your knees and thighs lower than your pelvic rim. If you sit cross-legged, try sitting on a block or stack of pillows to allow your knees to be lower than your pelvis.
• Keep your chin back over your collarbone. Avoid poking your chin forward, which is a leading cause of neck pain and headaches. Imagine creating a double chin to achieve the correct head position.
• Keep your ribs down. Avoid forcing your chest forward, which pulls your ribs upwards. Place your hands on your lower ribs and gently press them down. Imagine your ribcage is a floating pontoon that you are lowering into the water.
• Keep your shoulders open. Instead of pulling your shoulders back, rotate the bony prominence at the back of your shoulder backward. Imagine increasing the space between your sternum and the end of your collarbone.

Remember, it's important to find a comfortable position that allows your spine to be straight. You can sit on a chair, cushion, or block, or even lie down if that's more comfortable for you.

Strengthen core muscles

Strengthening your core muscles is an effective way to avoid back pain when meditating. Here are some exercises to help you do that:

Planks

Get into a push-up position, then bend your arms and support your body with your forearms. Keep your hips, legs and torso in a straight line while tightening your abdominal and glute muscles. Instead of overcompensating with your back muscles, draw your core muscles in at the level of your belly button and hold this position.

Bird dog

Get on all fours, ensuring your spine is neutral. Engage your core muscles and slowly reach forward with your right arm while extending your left leg behind you. Hold this position for a breath, then slowly return to the starting position. Repeat on the other side. This exercise targets nearly all of your core's stabiliser muscles.

Mad cat

Position yourself on all fours, then imagine a string through your belly button is pulling you up to the ceiling. Slowly curl your back toward the ceiling while tucking your chin slightly, like an angry cat. Hold this position with a deep inhale, then tighten your abs, drop your chest toward the floor and lift your head slightly. Repeat this movement.

Crunches

Prop your calves on a chair or coffee table, then cross your arms over your chest and lift your shoulders off the floor while keeping your lower back flat. If this is too intense, hold your arms out in front of you to make the exercise easier on your stomach and back.

Bridges

Lie on your back with your knees bent at a 90-degree angle and feet flat on the floor. Engage your deep core muscles and lift your bottom off the floor into a bridge position. Maintain the natural curve in your lower spine and, if comfortable, lift one foot off the floor and extend your leg to form a straight line through the heel. Repeat on the other side.

These exercises will help to strengthen your core muscles and reduce back pain. Remember to also engage your core muscles throughout your day, such as when lifting things or sitting at a desk.

Adjust your meditation seat

Adjusting your meditation seat can be a great way to avoid back pain. Here are some tips to help you get started:

• Elevate your pelvis: Use a stack of folded blankets, a cushion, or a yoga block to raise your pelvis slightly. This helps to tilt the pelvis forward, allowing your spine to achieve its natural 'S' shape and reducing pressure on your lower back.
• Find the right seat height: Adjust the height of your seat so that your knees are lower than your hip sockets. This helps to maintain a neutral pelvis position and prevents your lower back from rounding.
• Use a chair: If sitting on the floor is uncomfortable, try meditating in a chair. Choose a chair that supports your upright posture and doesn't invite you to slouch. Place your feet flat on the floor, and if they don't reach, use a blanket or blocks to support them.
• Lean against a wall: If you need additional support, try leaning your back against a wall or a piece of furniture. This can help to encourage your vertebrae to stack and reduce pain.
• Experiment with different positions: Explore different seated meditation positions such as the thunderbolt pose (vajrasana) or the camel pose (ustrasana). You can also try kneeling or standing meditation if sitting is uncomfortable.
• Use props: Don't be afraid to use props such as cushions, pillows, or blankets to support your posture and make yourself more comfortable. This can help you maintain proper alignment and reduce pain.

Frequently asked questions