Stretch · beginner · 45s hold

Child's Pose

By Oliver Wakefield-SmithLast reviewed 2026-06-201 primary source cited→ About

Child's pose is one of the most prescribed positions for acute low-back tightness in physical therapy. The forward-folded position decompresses the lumbar facet joints and gently lengthens the paraspinal muscles, which often spasm protectively after a back episode.

Lumbar paraspinalsLatissimus dorsiGlutesHip flexors
Person in child's pose with arms extended forward, hips resting on heels, forehead to floor

Illustration · follow the steps below for the actual technique

How to do it

  1. 1

    Start on hands and knees, knees about hip-width apart

    Tabletop start

  2. 2

    Sit your hips back toward your heels

    Hips to heels

  3. 3

    Walk your hands forward, lower your forehead to the floor or a cushion

    Arms long

  4. 4

    Soften your shoulders, let your low back round gently

    Round and release

  5. 5

    Breathe slowly into your low back. Hold 45 to 60 seconds

    Breathe into the back

The evidence

Child's pose is one of the most prescribed positions for acute low-back tightness in physical therapy. The forward-folded position decompresses the lumbar facet joints and gently lengthens the paraspinal muscles, which often spasm protectively after a back episode.

Citation: Macedo LG, Maher CG, Latimer J, McAuley JH (2009). Motor control exercise for persistent, nonspecific low back pain: a systematic review. Physical Therapy · DOI: 10.2522/ptj.20080103

Routines that use this stretch

5-Minute Beginner Routine4-Minute Acute Pain Routine12-Minute Maintenance Routine
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Written by Oliver Wakefield-Smith
Founder of Digital Signet. Researches and writes evidence-based consumer health content. Not a clinician. Every clinical claim on this page links to its primary source. Email corrections.
Last reviewed 2026-06-20 · lowerbackstretches.com