SportsMed News

If you are feeling stiff and experiencing pain in your lower back, child’s pose —a classic yoga technique —might be the perfect tool for relief. In this video, we’ll guide you through the progression of this pose, starting in a chair for added support.

It may look like you’re resting, but child’s pose is an active stretch that helps elongate the back. It’s also a great de-stressor before bed at the end of a long, exhausting day.

Try it: Start on all fours (or in a chair to begin) with your arms stretched out straight in front of you. Then, sit back so your glutes come to rest just above — but not touching — your heels. Hold the position for 5 to 10 breaths, then move your hands to the right to feel the stretch in the side of your body. Then, change direction and repeat on the left side.

Step-by-Step Guide on Performing a Child’s Pose:

1. Start on Your Hands and Knees

   • Knees hip-width apart (or wider for a deeper hip stretch)

   • Big toes touching (optional)

   • Hands directly under your shoulders

2. Lower Your Hips Back

   • Gently sit your hips back toward your heels

   • Let your torso fold forward between (or on top of) your thighs

3. Stretch Your Arms Forward or Alongside You

   • Reach your arms out in front, palms down

     OR

   • Rest your arms back alongside your body, palms up (more restorative)

4. Relax Your Head

   • Rest your forehead on the mat or a yoga block

   • Let your neck and jaw soften

5. Breathe Deeply

   • Inhale into your back and ribs

   • Exhale slowly and settle deeper into the pose

   • Hold for 30 seconds to several minutes, depending on comfort

• If you have any questions regarding this pose or lower back pain, please contact us at SportsMed Physical Therapy.