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Child's pose for lower back: how to do it
Child's pose is a resting floor stretch for the lower back and hips. You kneel, sit your hips back toward your heels and let your upper body fold forward over your thighs with your forehead down. It is a gentle position you can hold while you breathe.
People often use it at the end of a back or posture routine to unwind after sitting or after other exercises. It is not a cure for back pain on its own. Guidelines for low back pain recommend staying active and doing regular exercise, and a calm stretch like this is an easy way to finish a session.
How to do it
- Kneel and sit your hips back toward your heels, knees about hip-width apart.
- Walk your hands forward and rest your forehead on the floor or a cushion.
- Breathe deeply into your back.
Dose: hold for about 40 seconds.
Tip: Skip this one if kneeling hurts your knees. Try knee-to-chest instead.
Common mistakes
- Forcing the hips down. Sit back only as far as is comfortable, it does not need to touch your heels.
- Holding your breath. Slow breathing is the point of the position.
- Tensing your shoulders and neck. Let your arms and head rest.
- Pushing into knee pain. Place a rolled towel behind your knees or choose a different stretch.
Easier options
- Rest your forehead on a cushion or stacked hands instead of the floor.
- Keep your hips higher, sitting back only part of the way.
- If kneeling is uncomfortable, lie on your back and hug one knee at a time toward your chest.
This matches the Child's Pose exercise in the Mo app.
When to stop and see a professional
Stop and speak to a doctor or physiotherapist if you notice:
- numbness, tingling or weakness in a leg or foot
- pain that spreads (radiates) down a leg
- pain that started after an accident, fall or other injury
- loss of bladder or bowel control, or numbness between your legs (seek emergency care)
- pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss
If the position causes sharp pain in your back or knees, stop and try the knee-to-chest or cat-cow guide instead.
Do this with Mo, a 5-minute guided routine app
Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.
Related guides
- Cat-cow stretch for lower back stiffness
- Lower back pain from sitting: 3 gentle floor moves
- Glute bridge for lower back
- Knee-to-chest stretch for lower back
- Bird dog exercise for your back
- Mo: Posture & Back Pain Relief app