Tips for Avoiding Back Pain While Painting at a Big Easel or a Tabletop
Painting on a large canvas can be exciting, but it shouldn't be painful! If you’ve ever ended a painting session with a sore back, you’re not alone. Many students experience back and neck pain simply because their setup isn’t working with their body. Over the years, I’ve seen how just a few small changes can make a big difference in your comfort and enjoyment while painting.
One important thing to remember, especially when painting at a table, is to make sure your table and chair are at the right height for you. If your table is too high or too low, you might find yourself hunching over or reaching up, which can quickly lead to sore muscles and fatigue. Try to sit so that your elbows are at a comfortable angle, about 90 degrees, when your hands are on your painting surface. Your feet should rest flat on the floor, and your back should be supported by the chair.
Taking a few moments to adjust your chair, table, and even the height of your canvas can help you avoid aches and pains. Remember, painting should be enjoyable and relaxing, not a cause of discomfort! By setting up your workspace to fit your body, you’ll be able to focus on your art and paint for longer periods without feeling discomfort or soreness. These small adjustments can make your creative time much more pleasant and productive.
1. Use a Chair That Adjusts to You
For years, I searched high and low for the perfect painting chair. What finally worked was a drafting chair—the kind you find at office supply stores. They’re much more affordable than specialty chairs from art stores, and they often come with:
- Height adjustment (so you can sit at the right level for your canvas)
- A footrest (to support your legs and improve posture)
- Arm support (which helps if you're sitting for longer periods)
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2. Make Sure Your Easel Can Adjust Too
A good easel should move up and down easily. You want the center of your canvas to be at eye level whenever possible. Whether you’re sitting or standing, your easel should work with you, not against you.
3. Pay Attention to Your Painting Posture
This is super important:
Never paint with your elbow higher than your ear.
If you do, your arm will tire out quickly, and it can strain your neck and shoulder. Instead:
- Adjust the canvas lower
- Step back often
- Sit or stand in a way that keeps your arm in a natural, relaxed position
4. Take Stretch Breaks
Every 30 minutes or so, take a short break:
- Roll your shoulders
- Stretch your back and arms
- Shake out your hands
This helps your circulation and gives your eyes a fresh look at your painting.
5. Consider a Standing Mat
If you prefer to stand while painting, try a cushioned anti-fatigue mat. It’s like a soft mat for your feet, and it makes a huge difference if you’re standing for a long time.
If your setup feels good, painting becomes more fun—and you can paint longer without feeling sore. These small changes can make a big difference over time.
Oh so valuable. I have to save these tips Thank you
Great tips! Thankfully, I have already made most of these. But a different chair could help. Appreciate this blog!
Thank’s Ginger, I have been looking for a better chair
This is such a helpful article! Thank you Ginger! I bought myself an office chair a while back out of sheer desperation, when I was having so many issues with my spine. It really helped, I do not get half as sore as I used to. The injections helped too!. I now sit at both my easels and have got used to turning my painting upside down and sideways to alleviate my back pain. Also standing up every 30 mins or so and stretching really does help. Did not know about the standing mat! Good to know!
The one I have trouble with is taking a break every 30 minutes to stretch. I get so engrossed in my painting I lose all track of time and can hardly stand up when I finally so. I have a good painting chair but those look great!