Sitting can make lower back pain worse, but the fix isn't always a rigid “perfect” posture. Research has found that a gentle rounded position with a flat cushion may reduce strain for some people. Use the steps below to set up your chair, find a position your back tolerates, and move before pain builds. Table of Contents Step 1: Check Your Pain and Set Up Your Chair Step 2: Position Your Pelvis and Lower Back Comfortably Step 3: Set Your Hips, Knees, Feet and Arms