meditationspineYou are aware of all the amazing benefits of meditation, so you have decided to begin your meditation practice. But halfway through the session, you felt a nagging pain in your back. You became distracted. You ignored the pain and tried to regain your focus. But you can no longer concentrate, no matter how hard you try.

Back pain is quite common in meditation. If you’re having a hard time concentrating because of back pain, these tips will help you sit more comfortably while meditating.


Increase the duration of meditation gradually

For a beginner, sitting still and completing a 60-minute meditation can be a challenge. You want your body and mind to adjust to changes.

Start by focusing your mind on any thought. You can do it anywhere – be it in the bedroom, while waiting in line, riding on a bus or even at work. Do it for any length of time. Then, build your stamina through practice. Start with 10 minutes of sitting and then gradually increase the duration until you become more comfortable with sitting and being.

Sit on a chair

Since many of us are accustomed to sitting on a chair, most people have a hard time sitting cross-legged on the floor. If you are one of them, then go ahead and sit on a chair. But make sure that you sit with a straight spine.

Do not lean against the back of the chair. Rather, sit on the edge of the chair so that both feet are flat on the floor. If you are not used to sitting this way, you can place a pillow on you lower back for support. Your feet may also tingle if they are not firmly planted on the ground. In this case, we advise that you place some pillows underneath your feet to so they won’t dangle.

Maintain proper posture

Sitting with a neutral spine can be difficult for a lot of people, even painful in most cases. Improper posture is one of the biggest reasons why your back is aching.

Whether you choose to sit on the floor or sit on a chair, make sure you do not slouch. Sitting straight is one of the best methods to get your spine into alignment.

Take a look at our new Zafu-Asst Meditation Pillows


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