Child's Pose
Child's pose has you kneel, sit your hips back toward your heels, and fold forward with your arms extended, letting your lower and middle back round and lengthen. It's one of the most accessible ways to release a tight lower back, since your bodyweight does the stretching for you and you control exactly how deep it goes just by how far you sit back.
Why it works
Sitting your hips back toward your heels while folding your torso forward flexes your spine and pulls your lower back muscles into a lengthened position, the same muscles that spend most of the day working to keep you upright. Your glutes lengthen too, since sitting back onto your heels stretches them under your own bodyweight rather than actively. Because you're supported by your heels and the floor the whole time, there's no muscular effort required to hold the position, which lets your back genuinely relax into the stretch instead of just passing through it.
Set up
- Kneel on the floor with your big toes touching and your knees spread comfortably apart.
- Sit your hips back toward your heels.
- Lower your forehead down toward the mat, placing a folded towel underneath if it doesn't quite reach.
How to do it
- Fold your torso forward over your thighs as your hips settle back.
- Extend your arms forward on the floor, or rest them alongside your body if that's more comfortable.
- Let your lower back round and lengthen as you settle into the position.
- Hold the position for several breaths, relaxing further with each exhale.
- Walk your hands back and rise slowly to sitting.
- Repeat for the desired number of holds.
Form cues
- Sit your hips all the way back toward your heels.
- Let your back round, don't hold it flat.
- Relax your shoulders down away from your ears.
- Breathe into your lower back on each exhale.
Breathing: Breathe slowly and fully, letting each exhale sink your hips a little closer to your heels and deepen the stretch.
Common mistakes
Keeping the hips lifted off the heels instead of sitting all the way back.
Fix: Let your hips settle fully toward your heels, even a small gap changes where the stretch lands.
Tensing the shoulders up toward the ears while folded forward.
Fix: Actively relax your shoulders down and let your arms rest heavy on the floor.
Holding the breath while trying to relax into the stretch.
Fix: Keep breathing slowly and fully, holding your breath keeps your muscles tense instead of letting them release.
How to program it
- This is a gentle static stretch with no real fatigue cost, so it's fine to do daily, especially after sitting for long periods or after a training session.
- One to three holds of 30 to 60 seconds each is enough to feel real relief through your lower back.
- It works well as a cool-down after core or back training, or any time your lower back feels tight.
Safety notes
- Keep your knees spread wide enough to feel no pinching in your hips or knees, adjust the width to whatever feels comfortable for your body.
- Skip resting your hips fully on your heels if you have knee pain, and sit up onto a cushion between your heels instead.
Exercise profile
- Force
- Static
- Mechanics
- Isolation
- Category
- Stretching
Frequently asked questions
How long should I hold child's pose?
About 30 to 60 seconds per hold, one to three times, is enough to feel real relief through your lower back and glutes.
Can I do child's pose if my knees don't like kneeling?
The chair lower back stretch targets similar muscles from a seated position and skips kneeling entirely, which is a good option if getting down to the floor isn't comfortable.
Why does child's pose stretch my glutes too, not just my back?
Sitting your hips back toward your heels puts your glutes under a passive stretch from your own bodyweight, alongside the active lengthening happening in your lower and middle back.
Is child's pose good for lower back pain?
It's a gentle way to relieve general tightness and can feel good for many people, but it isn't a treatment for injury or persistent pain, if your lower back pain doesn't improve or gets worse, check with a healthcare provider.