The best position depends on the cause of your pain, how long you plan to stay in that position, and how well your posture supports your spine.

Here’s a clear breakdown of when sitting or lying down is better, and how to do each one correctly…

When Sitting Might Be Better

Sitting can be comfortable if…

• You have spinal stenosis or conditions that feel better when the spine is slightly flexed (curved forward)
• You’re only sitting for short periods with proper back support
• You maintain good posture and avoid slouching

How to sit properly with lower back pain

• Use a firm chair with good lumbar (lower back) support
• Keep your feet flat on the floor and knees at hip level
• Avoid sitting for more than 30 – 45 minutes without standing or stretching

When sitting is NOT ideal

• If you have a herniated disc, sciatica, or nerve-related pain, sitting may make it worse
• If you tend to slouch or sit in a soft couch or bed, this can increase pressure on your lower spine
• When Lying Down Might Be Better
• Lying down often provides better relief when…
• You’re experiencing acute lower back pain
• Your muscles are inflamed or strained
• You need to rest and unload your spine

Best lying positions for back pain

• On your back with a pillow under your knees to maintain natural spine alignment
• On your side with a pillow between your knees to reduce hip and spine pressure
• Avoid lying on your stomach, as it forces your lower back into an arched position and may worsen pain.

When lying down is NOT ideal

• If you stay in bed too long (more than a day or two), it can lead to stiffness, muscle weakening, and delayed recovery
• If lying flat increases pain or numbness, especially in your legs, you may need to change positions or seek medical advice
• The best strategy is keep moving gently

The truth is, neither sitting nor lying down is ideal for long periods. The best approach is to…

• Change positions regularly
• Get up and walk around every 30 to 45 minutes
• Do gentle stretches and movements to keep muscles active and improve circulation
• Prolonged stillness even if it’s sitting or lying, often makes back pain worse over time.