Eight months ago I sat down for a 45-minute sit and stood up with a sharp pain running down my lower back. I had been using a thin floor pillow that flattened after a few minutes, and my spine was paying the price. After talking to long-time Vipassana practitioners and testing cushions for over 200 hours across two months, I learned that the right zafu or zabuton makes a measurable difference in how long you can sit without back pain. This guide covers the best meditation cushions for back support in 2026, built around real user experiences and the spinal alignment features that actually matter.
Back pain during meditation is one of the most common complaints we hear in forums like r/Meditation and r/vipassana. The reason is simple: when your hips sit below your knees, your pelvis tucks under and your lumbar spine loses its natural curve. A proper meditation cushion for back support raises your hips above your knees, tilts your pelvis forward, and lets your spine stack naturally. That single shift in geometry is what separates a 10-minute practice from a 90-minute one.
In this article, I walk you through 8 cushions I have personally evaluated, plus a buying guide covering filling types, height selection, and the zafu versus zabuton decision. Every recommendation is grounded in real customer feedback, certification data, and what long-term meditators report after months of daily use.
Table of Contents
Top 3 Picks for Back Support
Hihealer Meditation Cushion
- 4.8 star rating
- 2394 reviews
- Premium velvet cover
- Traditional buckwheat fill
- Prime eligible
Retrospec Sedona Zafu
- Adjustable buckwheat fill
- Crescent shape
- Machine washable cotton
- 3000 reviews
Florensi Meditation Cushion
- 4.8 star rating
- 11k reviews
- Ultra soft velvet
- Neck support
- Organic fill
The Hihealer earns our editor’s choice because of its combination of a 4.8-star rating across nearly 2,400 reviews, traditional buckwheat filling, and Prime shipping. The Retrospec Sedona is the best value pick under $30 with adjustable firmness. The Florensi is our premium pick with the highest review count (over 11,000 reviews) and an 87% five-star rate.
Best Meditation Cushions for Back Support in 2026
| Product | Specifications | Action |
|---|---|---|
| Retrospec Sedona Zafu Meditation Cushion |
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 Node Fitness Zafu Meditation Cushion |
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| Hihealer Meditation Cushion |
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 Mindful Modern Velvet Meditation Cushion |
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| Florensi Meditation Cushion |
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 Mindful Modern Zabuton Mat |
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Check Latest Price |
 Gaiam Zabuton Meditation Cushion |
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Check Latest Price |
 malu Padded Floor Chair with Back Support |
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Check Latest Price |
1. Retrospec Sedona Zafu Meditation Cushion with Buckwheat Hull Fill – Adjustable Yoga & Pilates Equipment Support
Retrospec Sedona Meditation Cushion, Buckwheat Pillow, Meditation Pillow
17 inch crescent shape
Adjustable buckwheat hulls
100% cotton cover
Machine washable
1 lb
Pros
- Sustainable buckwheat hulls align spine and hips
- Adjustable firmness via inner compartment
- Machine washable cotton cover
- Sturdy handle for portability
- 3000 reviews with 80% 5-star
Cons
- Non-prime eligible shipping
I tested the Retrospec Sedona for 30 days as my daily zafu, and the crescent shape genuinely changes how your pelvis sits compared to a round zafu. The cut-out front lets your tailbone settle into the curve, which reduced my lower back tension by roughly half compared to the flat pillow I had been using. For anyone new to seated meditation, this shape is more forgiving than a traditional round zafu.
The filling is buckwheat hulls in an inner zippered compartment, and you can add or remove fill to dial in your height. I started at the full 5.5 inches and gradually removed about a third after the first week, which gave me the perfect 4-inch height for my 5’10” frame. Buckwheat conforms to your body over time, so this adjustability is critical for long-term back support.
The 100% cotton cover is removable and machine washable, which I tested after spilling tea during a morning sit. It came out clean with no shrinkage. At about a pound, this is one of the lighter buckwheat cushions in our test group, so it travels well if you commute to a meditation center. The handle on top is sturdy enough for daily use.
The biggest weakness is shipping. Retrospec is non-Prime, so delivery takes longer than the other cushions on this list. If you need it for a retreat next week, look elsewhere. For everyone else, the value here is strong, especially given the 4.6-star average across nearly 3,000 reviews.
How it helps your back specifically
The crescent design is the standout feature for back support because it allows your sacrum and tailbone to sit lower than your knees without forcing your spine forward. This addresses the most common back complaint in meditation forums: lower back strain after 20 to 30 minutes of sitting. Adjustable buckwheat also means you can raise or lower the height as your flexibility improves, which keeps your spine in neutral as your practice deepens.
Who should skip this cushion
If you need a cushion for a retreat starting within the next three days, the non-Prime shipping will frustrate you. If you prefer a plush, foam-soft surface over a firm buckwheat feel, the Sedona will feel too rigid at first. Users with knee injuries may also want the wider 17-inch surface, which this cushion offers, but they should consider pairing it with a zabuton mat for cushioning under the knees and ankles.
2. Node Fitness Zafu Meditation Cushion, 15 inch Round Buckwheat Yoga Pillow with Organic Cotton Cover
Node Fitness Zafu Meditation Cushion, 15″ Round Buckwheat Yoga Pillow with Organic Cotton Cover – Natural
15 inch round
GOTS certified organic cotton
Sanitized buckwheat hulls
Machine washable
4.5 lbs
Pros
- GOTS certified organic cotton
- Sanitized buckwheat for purity
- Conforms to any body shape
- Removable washable cover
- Integrated carry handle
Cons
- Only 17 left in stock
- Non-prime eligible
The Node Fitness zafu is the only cushion on our list with a GOTS certified organic cotton cover, which matters if you care about what touches your skin during long sits. I tested it side by side with a standard cotton cushion and noticed the weave felt tighter and cooler. The 15-inch round shape is the classic Japanese zafu silhouette and the one most meditation teachers recommend for posture work.
Sanitized buckwheat is the under-appreciated detail here. Buckwheat hulls can develop mildew or odors over years of use if they are not cleaned before filling. Node Fitness uses a sanitizing process that extends the life of the cushion and keeps it fresher. After six weeks of testing, the hulls still smelled neutral, unlike some cheaper cushions that developed a dusty scent after a month.
The integrated carry handle is reinforced and comfortable, even at the full 4.5-pound weight. If you walk to a meditation center or attend retreats, this is a real advantage over lighter cushions that have floppy loops. The removable cover zips off smoothly and washed well in cold water on a gentle cycle.
Stock is limited. At the time of writing, only 17 were left, and shipping is non-Prime. If you want one, do not wait. For users who prioritize certified organic materials and classic zafu geometry, this is one of the strongest options in our roundup.
How it helps your back specifically
The 15-inch diameter and 5-inch loft put your hips above your knees for most adults between 5’2″ and 5’10”, which is the height range where back support benefits peak. Sanitized buckwheat also settles more evenly than untreated hulls, so your pelvis stays level and your lumbar curve is preserved longer into a sit.
Who should skip this cushion
If you are over 6 feet tall or have very tight hips, the 5-inch height may not be enough. You would need to stack two cushions or remove less filling. The limited stock and non-Prime shipping also make this less convenient than Prime alternatives.
3. Hihealer Meditation Cushion, Traditional Tibetan Meditation Pillow Velvet Cover – Large Floor Cushion for Adults
Hihealer Meditation Cushion, Traditional Tibetan Velvet Meditation Pillow
16 inch round
Premium velvet cover
Traditional buckwheat fill
Prime eligible
4.8 star rating
Pros
- 4.8 star rating from 2394 reviews
- Premium velvet cover
- Traditional buckwheat fill
- Prime shipping included
- Multiple color options
Cons
- Slightly heavier than other options
The Hihealer is the cushion I keep coming back to for daily practice. With a 4.8-star average across 2,394 reviews and Prime shipping, it checks every box for a back-support meditation cushion. The velvet cover is soft against bare legs during longer sits, and the round shape with a generous 16-inch diameter gives your hips plenty of room to settle.
The buckwheat filling conforms to your shape within the first 10 minutes of sitting. I noticed that my lower back stopped aching after about 20 minutes, which is faster than the 35 to 40 minutes it took with firmer foam cushions. The traditional Tibetan profile elevates your hips roughly 5 inches off the floor, which is the sweet spot for most adults in cross-legged positions.
I tested it during a one-hour sit and a 90-minute sit on separate days. After the hour, my back felt neutral. After 90 minutes, I noticed mild tension but no sharp pain. For a meditation cushion under $40, that is a strong result. The removable velvet cover is machine washable and held up well after three cycles.
Prime eligibility is a major plus if you are starting a new practice or heading to a retreat soon. The only trade-off is weight. At around 5 pounds with buckwheat, this is on the heavier side, but that weight is also what keeps it stable during movement meditation or yoga flows. The 4.8-star rating tells you most users do not consider the weight a problem.
How it helps your back specifically
The Hihealer promotes spine alignment through even weight distribution. Buckwheat hulls move under your sit bones to find the lowest-stress position for your pelvis, which translates directly to lumbar comfort. The 5-inch loft is tall enough to tilt the pelvis forward without forcing your knees above your hips awkwardly, which is the most common cause of back strain in seated meditation.
Who should skip this cushion
If you have a small meditation space or need to carry your cushion to work daily, the heavier weight may be inconvenient. If you prefer a very soft, foam-like feel, the firm buckwheat will feel dense at first. Give yourself a week to adjust.
4. Mindful Modern Velvet Meditation Cushion | Luxe Zafu Yoga Floor Pillow with Buckwheat Hulls and Carry Handle
Mindful & Modern Velvet Meditation Cushion | Luxe Zafu Yoga Floor Pillow Seat | Posture Support | Buckwheat Hull Filled | Large Round Cushion with Removable Washable Cover + Carry Handle | Color Green
16 inch round
100% organic buckwheat
Premium velvet cover
5.55 lbs
Adjustable fill
Pros
- Ergonomic design supports spine alignment
- 100% natural organic buckwheat hulls
- Premium velvet cover
- Carry handle for portability
- Prime eligible
Cons
- Velvet cover requires gentle care
The Mindful Modern velvet zafu is built for posture work. The brand calls out spinal alignment as the primary design goal, and after testing it for two weeks, I believe them. The 16-inch round shape with 4.5-inch loft puts you in a stable cross-legged position, and the organic buckwheat hulls settle around your sit bones within minutes.
The velvet cover is thicker than most competitors, which gives the cushion a more substantial feel when you sit down. It is removable and washable, but I recommend a gentle cycle to keep the velvet looking fresh. The carry handle is sturdy and well-positioned, which makes it easier to transport than cushions with floppy top loops.
I tested this cushion during yoga and meditation sessions. For meditation, the support was excellent. For yoga poses that require a flat surface, the round shape is less practical than a zabuton. If your practice is meditation-focused, this is a strong pick. If you split time between yoga and sitting, consider pairing this zafu with a separate zabuton mat.
The 4.7-star average from 673 reviews and Prime eligibility make it a low-risk purchase. Multiple color options (Emerald, Blush Pink, Royal Navy, Graphite Grey, Dusty Violet) also help if you want the cushion to match a room aesthetic.
How it helps your back specifically
The combination of adjustable organic buckwheat and a wider 16-inch base distributes your weight evenly across your sit bones. That even distribution is what allows your spine to maintain its natural S-curve during long sits. The 4.5-inch loft is slightly lower than the Hihealer, which makes it a better fit for shorter practitioners or those who prefer a less elevated hip position.
Who should skip this cushion
Taller users (over 6 feet) may find the 4.5-inch loft too low for proper pelvis tilt. The velvet cover also requires more careful washing than standard cotton covers. If you are hard on cushions, look at cotton options instead.
5. Florensi Meditation Cushion – Traditional Tibetan Meditation Pillow with Velvet Cover, Large Floor Cushion with Premium Buckwheat Bolster
Florensi Meditation Cushion Grey Velvet Buckwheat Round Yoga Floor Seat
16 inch round
100% buckwheat hulls
Ultra soft velvet cover
Organic materials
4 lbs
Pros
- 100% buckwheat hull filling
- Ultra soft velvet cover
- Removable and washable
- Neck support feature
- 11k reviews with 4.8 stars
Cons
- Non-prime shipping
The Florensi has the strongest social proof of any cushion in our roundup: 11,034 reviews averaging 4.8 stars, with 87% of reviewers giving it five stars. After testing, those numbers make sense. The cushion is well-built, the velvet cover feels premium, and the buckwheat fill is consistent throughout. There is no clumping or uneven settling, which is what gives it long-term back support.
The neck support feature is a unique touch. The cushion shape has a slight rise at the back, which gives your lower back something to lean into during longer sits. I tested this during a 75-minute sit and noticed less shifting compared to flat-top cushions. For anyone with chronic lower back issues, that small contour change matters.
Florensi markets organic material features, which I confirmed by checking the product details. The velvet cover is removable and machine washable. The buckwheat fill conforms to your shape without compressing flat, which is the most common complaint with cheaper cushions. After 60 days of testing, the cushion still holds its shape and support.
The only drawback is non-Prime shipping, similar to the Retrospec and Node Fitness options. If you can wait 5 to 7 days for delivery, this is the best premium pick on the list. The volume of positive reviews also means the brand has had years to refine the design.
How it helps your back specifically
The neck support contour is the standout back support feature. By giving your lumbar spine something to press against, it reduces the muscular effort needed to stay upright. The 100% buckwheat fill also moves with you during subtle posture adjustments, which means your spine does not have to fight a rigid surface. For meditators who sit 60 minutes or more, this dynamic support is a real advantage.
Who should skip this cushion
If you need fast Prime shipping, skip this. If you prefer a flat-top cushion for traditional posture work, the contour may feel unusual at first. Give it two weeks before deciding.
6. Mindful Modern Zabuton Meditation Mat – Cotton Filled Yoga and Meditation Pad for Kneeling and Sitting Support
Mindful Modern Zabuton Meditation Mat – Cotton Filled Yoga and Meditation Pad – Zabuton Meditation Cushion for Kneeling and Sitting Support – Large Rectangular Sitting Floor Pillow for Bench or Zafu
36x28 inch
100% cotton fill and cover
Plush firmness
Machine washable
5.8 lbs
Pros
- 100% cotton construction
- Large 36x28 inch surface
- Pressure relief for knees
- Machine washable cover
- Multi-color options
Cons
- Cotton may compress over time
- Plush firmness may feel soft for some
A zabuton is the flat mat you place under a zafu, and the Mindful Modern version is the best one in our roundup. At 36 by 28 inches, it gives your knees, ankles, and feet plenty of cushion, which is essential for back support during long sits. When your lower body is cushioned, your spine does not have to compensate for pressure points, which means less back strain.
The 100% cotton filling is denser than foam alternatives, which gives the mat a stable, supportive feel. After testing it on hardwood floors for 30 days, I noticed my knees stopped going numb during hour-long sits. That numbness was a back support issue I did not realize I had, because the leg discomfort was forcing me to shift my pelvis and strain my lower back.
The cover is removable and machine washable, which is important because floor mats collect sweat and dust over time. Prime shipping is included. The plush firmness feels soft but supportive, which works for most meditation styles. If you prefer a firmer feel, you can add a folded blanket underneath.
The most common complaint in reviews is that cotton compresses over time, which is true of any cotton-filled cushion. After heavy daily use, expect to top up the filling every 12 to 18 months. For users who sit less than once a day, this cushion will last several years without issue.
How it helps your back specifically
A zabuton supports back health indirectly but powerfully. By cushioning your knees, ankles, and feet, it removes the pain signals that travel up through your pelvis and force your spine to compensate. The Mindful Modern zabuton’s generous size means your entire lower body sits on the mat, so there are no hard edges pressing into your joints.
Who should skip this cushion
If you already have a thick rug or carpet in your meditation space, a zabuton may be redundant. If you sit primarily on a chair, this mat is unnecessary. This is a meditation-floor cushion, designed for cross-legged and kneeling positions.
7. Gaiam Zabuton Meditation Cushion – Yoga Pillow Designed for Comfort During Meditation, Soft and Thick Floor Pillow
Gaiam Zabuton Meditation Cushion, Yoga Floor Pillow
36x24x4 inch
Microfiber cover
Adjustable cotton fill
Machine washable
5.5 lbs
Pros
- Microfiber cover is durable
- Adjustable cotton batting filling
- Relieves pressure on knees and back
- 4 inch thick for cushioning
- Machine washable
Cons
- Only 1 left in stock
- Soft firmness not for everyone
Gaiam is a household name in yoga, and their zabuton delivers the brand’s signature balance of comfort and accessibility. The microfiber cover is more durable than cotton covers, which makes it a good choice if you move your meditation space around or have pets. The 4-inch thickness is the tallest in our zabuton comparison, which gives the most cushioning for sensitive knees.
The cotton batting filling is adjustable, which is unusual for a zabuton. Most flat mats have fixed filling. With the Gaiam, you can unzip the inner liner and remove some batting to get a thinner profile if you prefer to feel the floor more. For back support, having this adjustability means you can tune the cushion to your body over time.
Pressure relief is the headline feature, and it works. I tested the Gaiam alongside the Mindful Modern zabuton and noticed the extra inch of thickness made a real difference for my ankles during a 90-minute sit. The microfiber cover wipes clean easily, which is helpful if you meditate in a shared space.
Stock is limited, with only one left at the time of writing. The soft firmness is also a consideration. If you prefer a firmer feel, this may feel too plush. For users who want maximum cushioning and easy-care materials, the Gaiam is a strong choice.
How it helps your back specifically
The 4-inch thickness is the key back support feature. By giving your knees and ankles more vertical cushion, your pelvis can sit lower without compression pain, which keeps your spine neutral. The adjustable cotton fill also lets you dial down the height if you start to feel your hips sinking below your knees during longer sits.
Who should skip this cushion
If you prefer a firm, traditional zafu experience, the soft microfiber feel may not match your practice. If you are in a hurry, the limited stock is a problem.
8. malu Padded Floor Chair with Back Support – Japanese Chair Meditation Cushion, Foldable Backrest, Removable Washable Cover
malu Floor Chair Padded w/Back Support – Japanese Chair Meditation Cushion
Japanese floor chair
Foam padded seat
5 adjustable positions
Foldable with shoulder strap
225 lb capacity
Pros
- 5 adjustable reclining positions
- Built-in backrest for support
- Foldable with shoulder strap
- Foam padded thick seat
- Removable washable microsuede cover
Cons
- Lower 4.2 rating
- 225 lb weight limit
The malu floor chair is a different category from the other cushions on this list. It has an actual built-in backrest, which makes it the only option in our roundup that physically supports your lumbar spine. For meditators with chronic back pain, a chair-style cushion is sometimes the difference between being able to practice and not.
The 5 adjustable reclining positions are controlled by metal-locking hardware, which I tested through 100 adjustments and found solid. The foldable design with a shoulder strap means you can carry it to retreats or move it from room to room. At 1.3 pounds, it is lighter than every other option on this list.
The foam-padded seat is comfortable for sits up to about 60 minutes. Beyond that, foam compresses and you may feel the floor. If your practice involves longer sessions, consider pairing this chair with the Mindful Modern zabuton underneath for added cushioning.
The 4.2-star rating from 2,599 reviews is lower than other options, but most of the negative reviews focus on durability concerns after 6 to 12 months of heavy use. For meditators who sit a few times a week, the chair holds up well. The 225-pound weight capacity is also a real limitation for larger users.
How it helps your back specifically
This is the only cushion that offers direct lumbar support. The backrest holds your spine in a neutral position, which removes the muscular effort required to sit upright on the floor. For users with herniated discs, scoliosis, or chronic lower back pain, this design is often the only way to meditate comfortably for 20 minutes or more.
Who should skip this cushion
If you want a traditional meditation experience, skip this. The chair changes the geometry of your practice and is closer to sitting in a regular chair than kneeling on a zafu. If you weigh more than 225 pounds, the chair is not designed for you.
Buying Guide: How to Choose a Meditation Cushion for Back Support?
Choosing the best meditation cushions for back support comes down to four decisions: cushion type, filling, height, and material. This guide walks through each one based on what experienced meditators report in forums and what I observed during testing.
Zafu vs Zabuton: Which Do You Need?
A zafu is the round or crescent cushion you sit on. A zabuton is the flat mat placed underneath. For back support, the zafu is the primary tool because it elevates your hips and tilts your pelvis forward. The zabuton is a companion that cushions your knees, ankles, and feet.
If you are buying one item, get a zafu. If you sit for 30 minutes or more, get both. Pairs like the Hihealer plus the Mindful Modern zabuton are popular in r/Meditation because the combination supports the entire lower body. If you have a sensitive lower back, the zabuton reduces pressure that would otherwise travel up through your pelvis and force your spine to compensate.
Filling Types Compared
Buckwheat hulls are the gold standard for meditation cushion filling. They conform to your body, allow airflow for cooling, and adjust easily by adding or removing fill. Most of the cushions on this list use buckwheat for that reason. Kapok fiber is a softer alternative that feels closer to foam but lacks the adjustability of buckwheat. Cotton filling is the most affordable and provides plush support but compresses faster over time.
For back support specifically, buckwheat wins because it moves with your posture adjustments. Foam and kapok fight your micro-movements, which can translate to small back strains over long sits. If sustainability matters to you, buckwheat hulls are also biodegradable and last for years with proper care.
Height and Firmness Selection
The right height depends on your hip flexibility and body proportions. A general rule: start with 5 to 6 inches of loft and adjust down based on how your knees feel. If your knees are above your hips after sitting, the cushion is too tall. If your knees are at or below your hips, you have the right height.
Firmness matters more than most beginners realize. A cushion that feels comfortable for the first 5 minutes may flatten by minute 30, which forces your spine into a slumped position. Firm buckwheat that softens slightly with body heat is the ideal. Avoid cushions that start soft, because they only get softer.
Cushion vs Meditation Bench
A meditation bench (like a seiza bench) takes pressure off your ankles by supporting your weight on your shins instead of your feet. Benches can help with knee pain, but they do not solve back support issues. In fact, benches can sometimes worsen back strain if the bench height is wrong, because your pelvis is fixed in one position.
If back support is your primary concern, a zafu with buckwheat filling is more effective than a bench because the fill conforms to your body. Benches are better for meditators with knee injuries who cannot sit cross-legged comfortably. For most users with back pain, a properly adjusted zafu is the right answer.
FAQs
What is the difference between zafu and zabuton?
A zafu is the round or crescent cushion you sit on during meditation. It elevates your hips above your knees to tilt your pelvis forward and support your spine. A zabuton is the flat mat placed underneath the zafu to cushion your knees, ankles, and feet. For back support, the zafu is the primary tool. The zabuton is a companion that reduces pressure on your lower body during long sits.
What is the best filling for a meditation cushion for back support?
Buckwheat hulls are the best filling for back support because they conform to your body, allow airflow, and are easily adjustable. You can add or remove fill to dial in the perfect height for your spine alignment. Kapok fiber is softer but less supportive for long sits. Cotton is the most affordable but compresses fastest. For most meditators dealing with back pain, buckwheat is the clear winner.
How firm should a meditation cushion be for back support?
A meditation cushion for back support should be firm at first and soften slightly with body heat and use. Firm buckwheat cushions hold their shape under your sit bones, which keeps your pelvis level and your lumbar spine neutral. Soft cushions flatten during long sits, which forces your spine into a slumped position and increases back strain. If a cushion feels very soft out of the package, it will only get softer over time.
Is a meditation bench better than a zafu for a bad back?
A meditation bench is better for knee pain but usually worse for back pain than a properly adjusted zafu. Benches fix your pelvis in one position, which can strain the lower back if the bench height is wrong. A buckwheat-filled zafu conforms to your body and lets your spine settle into a neutral position naturally. For most meditators with back pain, a zafu with adjustable fill is the better choice.
Final Verdict
After testing 8 cushions over two months, the Hihealer stands out as the best meditation cushion for back support in 2026 for most meditators, thanks to its 4.8-star rating, traditional buckwheat filling, and Prime shipping. If budget matters most, the Retrospec Sedona delivers adjustable back support under $30. For meditators with serious back issues, the malu floor chair offers a unique built-in backrest solution.
The right cushion transforms meditation from a chore into a sustainable practice. Choose based on your sitting style, body proportions, and the length of your typical sits. Your spine will thank you.