A gentle position to ease spinal tension, reduce muscle guarding, and help your back settle.

Child’s Pose — Quick Guide

• Best for: Low back stiffness, muscle related pain
• Reps: 10–20 second holds, 3–5 reps
• Frequency: 1–3x daily
• Difficulty: Easy
• Time: 1–2 minutes

LINK Exercise Video

WHEN TO BE CAUTIOUS

• Sharp pain
• Nerve related pain (Sciatica/disc bulge link)
• Knee problems

 If unsure, seek professional advice.

HOW TO DO THE EXERCISE

Follow these steps:

1. Start on your hands and knees
2. Gently move your hips back towards your heels
3. Lower your chest towards the floor
4. Rest your forehead (use a pillow if needed)
5. Reaching your arms forwards
6. Breathe slowly and allow your body to soften

3 PICS OF ME DOING THE EXERCISE

WHAT THIS EXERCISE HELPS WITH

Child’s Pose is a supported position that places your spine into flexion (forward bending) while allowing the surrounding muscles to relax.

It’s less about stretching deeply, and more about letting tension ease away.

I most often use this with patients who have:

• General lower back tightness or fatigue

• Muscle-related back pain (rather than sharp or nerve pain)

• A feeling of the back being overworked 

I wouldn’t give this exercise if I suspect somebody has a disc bulge or sciatica, especially in the early stages (Go to my disc bulge page/sciatica page LINK if unsure).

SIMPLE MODIFICATIONS

• Place a pillow between hips and heels if needed PIC

• Widen your knees for comfort

WHEN THIS IS MOST USEFUL

This exercise is most useful in the following situations:

• Spinal stenosis (link): If it relieves your nerve pain 
• Non-specific mechanical low back pain (link): Especially if your pain is worse with prolonged standing/extension (bending backwards)
• Scoliosis: Focus on really trying to lengthen your whole spine

HOW LONG SHOULD YOU HOLD IT?

Start with:

• 5–10 seconds

• 3–5 repetitions

• 1–2 times per day

As it becomes easier:

• Increase hold time or repetitions gradually

• Focus on relaxation rather than depth

YOU SHOULD FEEL

• A gentle stretch through your lower back

• Reduced tension around your spine

• A sense of relief or “switching off”

YOU SHOULD NOT FEEL

• Pain increasing in the low back during the exercise
• Pain going into the legs
• Symptoms that are worse afterwards

COMMON MISTAKES TO AVOID

Try not to:

• Force your hips all the way back

• Hold your breath

• Tense your shoulders or arms

 This works best when your body is relaxed.

CLINIC TIP

One thing I often tell patients:

 “Let gravity do the work — your job is just to relax.”

Try this:

• Breathe in slowly through your nose

• Let your ribs expand

• As you breathe out, allow your body to sink slightly

 Relaxed breathing makes this exercise more effective.

WHEN TO USE THIS EXERCISE

This works well:

• During flare-ups

• At the beginning or end of the day

• Between exercises as a reset

I have a patient, Jamie, who works as a builder. When he started introducing this exercise before and after work, he found his back was more prepared for work in the morning, and settled down easier afterwards.

HOW THIS FITS INTO YOUR RECOVERY

This exercise can be used for early stage issues as well as ongoing supportive stretching.

It helps:

• Reduce muscle tension

• Improve tolerance to movement

• Settle symptoms

I often recommend you do this exercise in combination with:

1. Cobra (extension stretch) LINK
2. Supine leg rotations LINK
3. Cat/Cow LINK

Once you are happy with each individual exercise, move on to my full low back stretch mobilisation routine LINK.

BODY PART: Mid back, Low back

CONDITIONS: Stenosis, Mechanical non-specific low back pain, Disc degeneration, Scoliosis, Rib pain