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Lying on your back with a good pillow under the head and both calves supported on a chair in the 90–90 knee position helps the body relax and recover. This posture keeps the hips and knees bent at about 90 degrees, which reduces stress on the lower back and pelvic muscles. It flattens the lumbar curve slightly, allowing tight muscles to release and decreasing pressure on spinal discs. This position is very helpful for people with low back pain, sciatica, fatigue, or after long hours of standing, as it promotes comfort and proper alignment.

Another benefit of this position is improved blood circulation and reduced swelling in the legs and feet. Elevating the calves allows venous blood to return easily to the heart, helping prevent heaviness and numbness in the legs. It also relaxes the hamstrings and hip flexors, reducing stiffness around the knees and hips. Overall, the 90–90 lying position with proper pillow support improves posture, decreases pain, and supports faster recovery for the spine and lower limbs.

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