Most people experience low-back pain at some point and if you have, you know that the pain can get in the way of your daily life.
Of course, chronic back pain is always something that should be looked at by a doctor. But for those who are generally healthy, common daily activities like improper form during exercise or poor posture when sitting all day, can put strain on the back and lead to discomfort.
Luckily, there are stretches that can help you find relief and aid in recovery. My favorite? Child’s pose. This is my go-to stretch to alleviate the pain that creeps of from sitting all day. Not only does it help stretch out the low back, but it’s a great way to de-stress, relax and focus on your breathing. So even when your back is feeling strong, this is one of those moves that is just as good for your mental health.
Benefits of Child's Pose
Child’s pose is a popular cool-down stretch for a reason. It not only stretches your low back, but is also an effective lower-body stretch that targets the quads, hips and ankles. If your body feels tight while performing child’s pose, it’s a good sign that some of these areas need some extra love.
And child’s pose doesn't only provide a physical release, but a mental one as well. Because this pose is a static stretch performed with your body resting on the floor, it can be a peaceful and relaxing move when you need a moment to breath and de-stress.
Common Form Mistakes
People often push themselves too hard during this move, thinking that stretching further will get them better results. Some signs of this are craning the neck up while trying to extend the arms too far forward or opening the knees too wide to try to get the chest lower to the ground. This can be counterproductive and actually strain your muscle. The key is to ease into the stretch and gently let your body weight pull you toward the ground.
There are plenty of variations that can make child’s pose more accessible, so don’t push yourself beyond your limits. Listen to your body and perform the move to the best of your ability. Here are some form tips to keep in mind when taking on child’s pose:
- Stretch your arms out as far as they can go without straining, even if they aren’t as far as you expect them to be.
- Lift your butt in the air, if needed, to make this move easier.
- Use a cushion or pillow under your knees if you experience any pain.
- A yoga block placed under your forehead can help reduce neck strain
- Listen to your body and take a break to breath if you need it!
How to do a modified child’s pose
Child's pose looks simple. After all you're just lying there, right? If you’re struggling to perform child’s pose, know that looks can be deceiving. The move actually requires a base level of flexibility in the back and hips to perform correctly, There is no shame in starting with a modified version and working your way up.
Begin with your hands and knees on the floor. Spread your knees so that your legs are apart, but keep your toes together so that your calves form a “V” shape. With your spine straight, reach your arms forward past your head so that your chest is in between your thighs. Remain in this position for 30 seconds, remembering to take deep breaths.
How to perform the child’s pose correctly
If you’re ready to try the traditional version of child’s pose, follow these steps:
- Come on to all fours and then sit back on your heels with your ankles under your butt. Make sure your back is straight.
- Keep your knees together and begin walking your hands forward. Keep the arms straight and reach your fingertips toward the front of the room. Stop when you feel a slight stretch in your arms, back and quads.
- Rest your torso on your quads, and if you are flexible enough, touch your forehead to the ground.
- Hold here, breathing deeply. Remember to lift your butt in the air and reset if you’re struggling with the stretch.
5 Exercises to Increase Flexibility and Improve Your Child’s Pose
Child’s pose requires some level of flexibility; so don’t worry if it sounds intimidating (or feels difficult)! There are plenty of other stretches that can help make the child’s pose easier and more accessible.
Cat cow
Start on your hands and knees. Rest your palms on the mat so they are directly under your shoulders. Move into the cat pose by dropping your stomach toward the ground, looking toward the sky and arching your back so that you form a gentle “U” shape with your spine. As you exhale, move into cow pose by pulling in your abs, dropping your head and and rounding your back.
Runner’s lunge
Start in a standing position. Bend your knees and place your hands on the floor. Step your right foot back with your leg straight behind you. Place your left foot between your hands with your left knee bent over your left ankle. Look in front of you and straighten your back, maintaining good posture. Breathe out, letting your hips move towards the floor. Hold this position for a few breaths and then switch sides.
Pigeon
Start in a downward facing dog. Bring the right leg forward toward your right hand and rest it on the mat, while reaching your right ankle toward the left hand and resting it on the mat (as close to your hand as is comfortable for you.) Ideally, your right shin will be parallel to the front of the mat. Lower your hips toward the floor, resting on top of your right leg. Straighten your left leg out behind you. Keep your hips square, balancing your weight by pressing your hands down onto the mat in front of you. If this is enough of a stretch, stay here and breathe. If you want a deeper stretch, bend at the hips, bringing your torso down toward the mat and reaching over your bent front leg. Flex your right foot. Maintain this position for 60 seconds; breathe slowly.
Standing Figure 4
Standing with your feet as wide as your hips, balance on your left leg and bring the right leg up. Cross the right ankle over the left thigh and bend the left knee out to the side. Sit back as if you’re about to sit down into a chair. Balance here. Flex the right foot. Gently press your hands into your right thigh to open it up a little bit more if you’d like. You can also mimic this exercise while seated. Hold for 2-4 breaths, and then switch sides.
Lying Spinal Twist
Lie down on your back, legs extended. Pull your right knee up to your chest. Allow your right knee to fall across your body to touch the floor. Keep your left leg straight on the floor. Extend your right arm out to the side. Use your left hand to press your knee down to the floor to obtain a deeper stretch. Hold for about 30 seconds. Repeat on the other side.
