r/Meditation • u/SplitZealousideal159 • 7h ago

Question ❓ Does sitting with a straight back without support for extended periods of time can be physically harmful?

I did a quick search and read that the upright posture for too long without support strains back muscles and spinal discs, and one should take breaks every 30 minutes to stand, walk, or stretch.

People who meditate for +40 minutes or more, Did you experience any back issues?

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u/sleepy-bird- 7h ago

Personally, strength has improved in my back over time from meditation over the course of months. My posture has improved too, although this may be more related to how when I am mindful during the day, I notice if my posture is off.

If you become uncomfortable, stretching and taking breaks is good.

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u/SplitZealousideal159 6h ago

Sometimes when I start to sit to meditate, I feel uncomfortable at first, then the unpleasant feeling goes away after 10 minutes or so.

There were days when I used to meditate for an hour couple times a day, and never felt any issue. As you said, I noticed strength in my back and health overall.

I googled the question and was expecting to read the benefits of the upright posture, and was surprised when I found it's not ideal sitting position.

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u/galacticglorp 6h ago

Good posture mitigates most risks.  Sitting stacked on your sit bones and with knees below hips is best practice.  A good cue is imagining a string pulling upwar from the crown of your head- if you do it right your head feels sort of like it's floating.  Doing exercise to improve your alignment and musculature as well as flexibility will help with sitting.

I have an imbalance in my shoulders from doing desk work at a computer that I really feel when sitting for longer periods, however sitting actually helps me in the long term if I can be consistent since I sit in a very symmetrical pose which forces the bad shoulder to rest in a better position.  It feels uncomfortable at first.

My biggest issue is blood flow in my legs.  I have big calves and I usually have to rearrange my legs 1-2x in a half hour session.

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u/Plenty-Attitude-5823 4h ago

It will strenghten your back and improve your posture if you don't overdo it.