Child’s pose for back pain

Type

Stretches and recovery

Equipment

No equipment

Area

Lower back

Level

Gentle

Starting dose in Remedy

2 holds of 40 seconds

How to do it

1. Kneel with your big toes together and your knees apart.
2. Sit your hips back toward your heels.
3. Walk your hands forward and rest your forehead on the floor or a cushion.
4. Breathe slowly into your back and sides and hold.

Form cues

• Sit back toward your heels, arms long, forehead down.
• Breathe into the stretch.

Common mistakes

• Forcing the hips down to the heels. Go as far as is comfortable.

Easier and harder versions

• To make it easier: Put a pillow between your heels and hips, or under your chest, if you cannot sit all the way back.

Why it helps a sore back

It is an easy, supported position to finish a session in, and a common way to wind down the low back after strength work.

How Remedy uses it

In the app it is called Child’s Pose Hold. Remedy is more likely to pick it if you say your back is bothered by mornings or after rest. A typical starting dose is 2 holds of 40 seconds, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.