Meditation Positions For Bad Backs & Knees To Stop Pain

knee back pain when sitting meditating

There are serious health risks of improper meditation positions for bad backs and bad knees.

Sitting with bad posture puts a strain on your body that can cause injured knees and backs.

The good news is this:

  • There are good meditation positions for bad knees.
  • And there are good meditation positions for bad backs.

To be honest, it really isn’t that hard to fix the problem. For instance, you could just get a meditation chair with back support and knee support. When you have a good ergonomic chair, you will naturally sit with better posture, which will relieve your joints.

As meditators, we spend a long time sitting. After all, sitting is one of the main positions used in meditation. But if you have lousy meditation posture, back pain and knee pain will result. And these issues could lead to serious health complications.

The best way to solve the problem and to protect your health is to develop a good meditation position. Back pain will gradually reduce as a result because you will have less pressure on your spine.

Here’s the deal with meditation positions and back pain

Sitting for extended periods with bad posture could potentially strain your knees and your back.

Of all normal bodily postures, sitting places the most pressure on the lumbar wall. In turn, this pressure can cause your spine to change shape from a natural ‘S’ to more of a ‘C’ bend. If this happens your spine will gradually deteriorate.  If this has already happened to you, you need to find an ideal meditation position for bad backs. I’ll show you the best positions momentarily.

Another result of bad meditation posture is bad knees

As well as sore backs, some meditation positions cause bad knees.

Meditating in a sitting position puts stress on your knees that can potentially cause ligament damage.

Sitting for prolonged periods causes the muscles and tendons to become stiff. In turn, this can produce knee pain when meditating and stop you from focusing as your mind is distracted by the pain.

You may notice pain in your kneecap, which leads to you repositioning your knee to relieve the pain. If you continue to sit with bad posture, you could strain your ligaments and develop cartilage damage, which will gradually cause your kneecap to deteriorate. And this could potentially lead to Chondromalacia Patella.

Clearly, it’s essential for your knees that you sit properly when meditating.

You meditate to be healthy. But the result of bad meditation positions is back pain and bad knees. So, it really doesn’t make any sense to continue your practice unless you develop the proper posture.

If you want to get the best out of meditating, you need proper alignment and a good seated-meditation posture. This will help you to be comfortable when meditating, so back pain and knee pain no longer occur.

Get The Best Meditation Posture For Back Pain And Bad Knees With A Meditation Chair

Back pain is one of the main side effects of meditation and it is usually caused by bad posture when sitting meditating.

Like you, I used to think meditation made my back hurt. Then I got a good meditation chair with back support. That chair improved my seated-meditation posture.

Guess what?

Within a few weeks, my back pain stopped.

Meditation chairs are special seats to use when meditating. They are designed to make meditation more comfortable. And there are specific chairs that help you to sit in a good meditation position for bad knees or a good meditation position for bad backs.

Not only do meditation chairs help support knees and ease back pain, they actually help the mind too.

With good meditation you will be sitting becomes more comfortable. You will no longer strain your pine: knee pain and back pain stop, and you will achieve mind-body alignment, which helps you to go deeper in meditation.

When You Improve Your Meditation Position, Back Pain And Knee Pain Will End 

If you think that meditation is making your knees hurt and your back hurt, well, you’re wrong.

It is your meditation position causing bad knees and back pain.  But you can change all that by getting a meditation chair with back support.

I find that when I sit meditating with good posture, my mind naturally relaxes and I feel inner peace. And that’s exactly what a meditation chair helps with. It helps support your body so your body, in turn, can support your mind. After all, there’s no use meditating for inner peace if you’re damaging your spine and knees sitting too long meditating.

You can really feel the difference a meditation chair makes. And not just to your body, but to your mind.

Another smart strategy is to use yoga for back pain relief.

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By Guest Post

This article was submitted by a guest blogger. You can read about the author in the post above. If you would like to submit an article, please write for us (sponsored guest posts). Paul Harrison, Editor, THE DAILY MEDITATION.


  1. People have meditated for over 2500 years sitting on the ground with their knees crossed and I’m pretty sure they didn’t all blow out their knees and backs. I was hoping for some actual advice about proper sitting posture. I use a back support I’m happy with but need to know what to do with my legs! Should the knees be supported? lower? Should I use full or half lotus, or simply cross them? Etc. Help!

    1. Historically it has mostly been Buddhist monks and Daoists who meditate. They didn’t just meditate though. They also practiced physical techniques like Tai Chi. And they didn’t spend their lives sitting at a computer or TV like many people do today. Plus they didn’t have anywhere near the amount of toxins we have in the body. All that means they were less predisposed to joint problems, making it much easier and safer for them to sit in lotus for hours on end.

      This is not the case today. Joint problems are at an all time high. Many people cannot comfortably sit with crossed legs. And if you cannot be comfortable in that position it is not a good position to meditate in.

      What matters more is comfort and grounding. If you are not comfortable sitting with crossed legs you will not be able to meditate on that position.

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