Stretch · beginner · 45s hold

Child's Pose

By Oliver Wakefield-SmithLast reviewed 2026-08-02→ About

Child's pose is a common starting position when the lower back feels tight. It rests the spine in gentle flexion with no load to carry. None of the studies in our references tests child's pose on its own, so treat it as a comfortable position to try, not a proven treatment. If forward bending sends pain further down your leg, stop.

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

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. The studies this site relies on are named and linked on the references page. Email corrections.
Last reviewed 2026-08-02 · lowerbackstretches.com