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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Check Out Our Guide On Treating & Preventing Lower Back Pain:

𝘿𝙤𝙬𝙣𝙡𝙤𝙖𝙙 𝙤𝙪𝙧 𝙛𝙞𝙩𝙣𝙚𝙨𝙨 𝙖𝙥𝙥:

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.

[dorothybrown]

Short, sweet, effective. I use this method all the time, and just sent to my niece. Thank you.

[glitch]

Knees popped so loud i expect them to glow in the dark later.

[coachroseroongruang]

Thank you very much. Short easy to understand and practice .. Greetings from Hamburg

[stone]

I read this pose might be good for belly sleepers like me and have been having horrible lower back pain and hip flexor tension made much worse by working at Amazon. Oddly in doing this pose I didn’t feel any significant stretch but noticed that it definitely eased my pain and felt like I could walk more naturally again without tensing my lower back as much. Will definitely be trying this nightly to see if I can get my posture back on track and better biomechanics

[blancatorres]

I do this stretch and it really helps with my lower back pain

[xlman]

Seemed to help with my mild back ache.. but also noticed how deep and natural my breathing became.. saw on another video how children with heart problems seem to naturally adopt this pose when they get short of breath .. so a great exercise in many ways !

[gabrielchinzz]

I don't have back pain but It's a great way to improve posture, since I have years of bad posture

[skyz]

my forehead doesnt touch the floor during childs pose, is that ok?

[EZM]

I don’t feel any stretch what am I doing wrong? i followed every step

[jaykk]

My head pains. What's the reason?

[vivofraxr]

does anyone get shoulder pain from this