I'm brand-new to meditation! I have just completed one week of daily vipassana meditation -- 10 minutes twice daily; once in the morning, once in the evening. I'm unfortunately experiencing extremely uncomfortable back pain from meditating, and would appreciate some advice on how to fix the problem:
I'm flexible enough for a comfortable half-lotus, but have been utilizing Burmese position, as it lets me breathe deeper. I also really like the visual symmetry it provides.
The pain is in my mid to lower back, slightly above my kidneys, and just below the back of my ribcage.
I've used video / photography to verify that my posture is good going into meditation. I know I sometimes slouch a little after a few moments, but I usually correct myself upon noticing any slouching. I currently sit on a folded pillow, and have ordered myself a zafu-style cushion.
The pain is typically minimal to absent during the meditation itself, but sets in around three-four hours afterwards and often lasts the remainder of the day. I wake up feeling pretty sore, but not in "pain."
I have poor posture during my non-meditative moments, though I am working on improving it. Still, I have never experienced back pain before; are my back-muscles just weak from adjusting to a new sitting-style?
Any thoughts? Is this just a beginner's phase that I have to power through, or should I meditate in a chair for a few days to give my muscles a break? Maybe a different posture? Thicker cushion / no cushion? Alternatively, any ideas on how I might better diagnose the problem?
Really appreciate your thoughts. Best, Ian