#1 of 7 Lower Back Stretches to Reduce Pain and Build Strength
Child’s Pose
This traditional yoga pose gently stretches your gluteus maximus, thigh muscles, and spinal extensors. It helps relieve pain and tension all along your spine, neck, and shoulders.
Its relaxing effect on your body also helps loosen up tight lower back muscles, promoting flexibility and blood circulation along the spine.
To do Child’s Pose, follow these steps:
With your hands and knees on the ground, sink back through your hips to rest them on your heels.
Hinge at your hips as you fold forward, walking your hands out in front of you.
Rest your belly on your thighs.
Extend your arms in front of or alongside your body with your palms facing up.
Focus on breathing deeply and relaxing any areas of tension or tightness.
Hold this pose for up to 1 minute.
You can do this pose several times during your stretching routine. Feel free to do it between each of the other stretches you do.
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Modifications
If you feel like you need some extra support, you can place a rolled-up towel on top of or underneath your thighs.
If it’s more comfortable, widen your knees and rest your forehead on a cushion.