Advice

When dealing with lower back pain, choosing the right position, sitting or lying down, can make a big difference. The best option depends on what’s causing the pain, how severe it is, and how long you plan to stay in that position.

Sitting with Lower Back Pain

Sitting is not always ideal for lower back pain, especially if…

• You sit for long periods
• You have poor posture
• Your chair lacks lumbar support

Sitting can increase pressure on your lower spine (lumbar discs), especially if you’re slouched or leaning forward. But, sitting with proper support and posture can be okay for short periods.

Tips for sitting

• Sit in a chair with firm back support
• Keep your feet flat on the floor
• Avoid crossing your legs
• Place a small pillow or rolled towel behind your lower back for support

When sitting may help
If your back pain improves when your spine is more upright (such as in spinal stenosis), sitting may feel better than lying down.

Lying Down with Lower Back Pain

Lying down can relieve pressure on your spine and help muscles relax. It’s often better for acute pain or when you’re resting between activities.

Best lying positions

• On your back – Place a pillow under your knees to support the natural curve of your spine.
• On your side – Place a pillow between your knees to reduce strain on your lower back.
• Avoid lying flat on your stomach, as it can increase arching in your lower spine and lead to more discomfort.

When lying down may help
If your pain is due to a muscle strain, herniated disc, or sciatica, short periods of lying down can ease the pain and allow tissues to heal.

What’s the Best Option?

• Short-term rest is okay, but long-term bed rest is not recommended.
• Alternate between gentle movement, supportive sitting, and proper lying down positions.
• Staying in any one position too long can make pain worse.

For lower back pain,

• Lying down with proper support is generally better for short-term relief.
• Sitting can be okay if done with good posture and back support.
• The key is movement,  gentle walking, stretching, and changing positions throughout the day help your back heal faster.