Child's Pose for Lower Back Pain

Child's pose (Balasana) is a great way to stretch the muscles in the low back while stabilizing the spine. This movement promotes flexibility, circulation & stress relief!

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Physical therapist, Dr. David Lee, shows us how to perform one of the best beginner yoga poses for lower back pain. Follow these steps to perform this stretch on your own:

Step 1:
Position yourself on your hands and knees on a mat. Keep your hands under your shoulders and your knees under your hips. Your back should be flat and parallel to the floor. This position is also known as Table Pose.

Step 2:
Breathe out and slowly lower your hips to your heels. If you have any knee issues, you can roll up a towel and place it behind your knees to alleviate the pain.

Step 3:
You will feel the stretch in your lower back. Hold the pose for 30 to 60 seconds. If it is more comfortable, you can spread your knees slightly apart.

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Medical Disclaimer:
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. This information is only intended to show you the correct technique for exercises and should not be used to self-diagnose or self-treat any medical condition. If your pain persists or you have difficulty performing these exercises, stop immediately and see your healthcare provider.