Take a cue from kids and try ‘child’s pose’

Published: January 12, 2017 | Updated: August 21, 2024

Did you know there are over three million visits to emergency departments each year for back pain symptoms? Some of these can be prevented by making a habit of doing back stretches and exercising.

Stretching the muscles of the lower back, shoulders, neck and chest can help keep the back in better alignment and improve posture. Stretching also helps relax tense muscles, which result from stress.

Regular aerobic exercise, such as walking or swimming, also helps to strengthen and protect your back and spine.

Whether you are trying to prevent back pain or want to keep a current back condition from getting worse, stretching is essential. Here’s the best one for the upper and middle back:

Child’s pose

1. Kneel on the floor or other firm, comfortable surface.
2. Position yourself so the tops of your feet are on the floor and your buttocks are resting on your lower legs and heels. While keeping your head facing forward, bring your head and shoulders down so your nose almost touches the floor.
3. Extend your arms straight out over your head with your elbows straight so that your palms touch the floor.
4. Slide your hands forward and your buttocks back as if trying to pull them in opposite directions.
5. Hold this position for 30 to 40 seconds and then relax.