How To Stop Your Back From Hurting When Playing The Piano?

Playing the piano is a wonderful and fulfilling musical pursuit, but it can sometimes lead to discomfort or back pain if you’re not careful.

Have you ever experienced physical pain from playing the piano? Have you wondered how to stop your back from hurting when playing the piano?

In this blog, we’ll explore effective strategies and tips to help pianists maintain proper posture, reduce strain on their back, and enjoy pain-free piano sessions.

1. Checking Points

woman sitting on a piano bench with a good posture

Ergonomic Seating:
  • Start with the right piano bench: Choose a bench that’s the appropriate height and provides adequate support. Your feet should rest flat on the floor, and your knees should be slightly below your hips when seated.
  • Consider an adjustable bench: An adjustable piano bench, which includes a pneumatic or hydraulic model, empowers you to customize the seat’s height, ensuring a comfortable playing position.

As we explained in the post “Ideal Piano Bench Height: How Tall Should It Be?“, using the correct height piano bench is an essential initial measure to ensure your comfort and posture while playing the piano.

Posture Awareness:
  • Sit up straight: Maintain a natural, upright posture while playing. Avoid slouching or leaning too far forward.
  • Use a mirror: Position a mirror near your piano to periodically check your posture while playing. It’s an excellent tool for self-correction.

Maintaining correct posture is vital when playing the piano, and it’s recommended to have someone, preferably your teacher if you have one, assess your sitting position to ensure you sit correctly.

Hand and Arm Position:
  • Keep your hands relaxed: Tension in your hands and arms can lead to back discomfort. Focus on keeping your hands and wrists relaxed while playing.
  • Proper hand positioning: Ensure your hands are aligned with the keyboard correctly. Avoid excessive stretching or awkward hand positions.
Regular Stretching:
  • Stretch before and after playing: Incorporate gentle stretches into your piano practice routine. Stretching can help relieve muscle tension and prevent stiffness.
  • Neck and shoulder stretch: Simple neck and shoulder stretches can alleviate tension and reduce the risk of back pain.

Simple back and shoulder exercises can help you to alleviate physical strain and improve your well-being as a pianist. You will notice a difference in your body once you start incorporating a little exercise time between piano practice sessions.

Breaks and Pacing:
  • Take short breaks: If you’re engaged in long practice sessions, take short breaks every 20-30 minutes. Stand up, stretch, and walk around to release muscle tension.
  • Avoid over-practicing: Pushing yourself too hard can lead to muscle fatigue and discomfort. Pace your practice sessions to prevent strain.
Proper Instrument Height:
  • Adjust the music stand: Ensure your sheet music or tablet is at eye level to reduce the need to bend your neck while reading music.
  • Piano keyboard height: If possible, adjust the piano’s keyboard height to match your body’s proportions.
Exercise and Core Strength:
  • Maintain a strong core: Engage in exercises that strengthen your core muscles, which are vital in supporting your back while playing the piano.


We’ve covered all the tips on how to stop your back from hurting when playing the piano. We hope you find this article helpful and can continue your musical journey with reduced discomfort.

Back pain while playing the piano is preventable with the right approach. By prioritizing ergonomic seating, maintaining proper posture, incorporating stretching routines, taking breaks, and building core strength, you can enjoy pain-free piano playing and fully embrace the beauty of music without discomfort or strain.

Remember that seeking guidance from a professional piano teacher or a physical therapist can be beneficial in addressing specific concerns related to piano playing and back pain.

Benchworld is a wholesale distributor who is dedicated to the music industry since 1988.

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