Child's Pose
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.
Illustration · follow the steps below for the actual technique
How to do it
- 1
Start on hands and knees, knees about hip-width apart
Tabletop start
- 2
Sit your hips back toward your heels
Hips to heels
- 3
Walk your hands forward, lower your forehead to the floor or a cushion
Arms long
- 4
Soften your shoulders, let your low back round gently
Round and release
- 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, et al. (2010). Motor control exercise for persistent, nonspecific low back pain. Cochrane Database · DOI: 10.1002/14651858.CD012004