Free Back Pain Exercises Physical Therapy Library
DECOMPRESSION Floor Mat • Gentle Discs: T8-T9, T9-T10, T10-T11, T11-T12, T12-L1, L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

Supported Child’s Pose (Balasana)

Child’s pose is a restorative yoga posture that gently stretches the erector spinae, glutes, and hips while opening the lower back. It increases intra-vertebral spacing and reduces lumbar facet joint compression.

BIOMECHANICAL MOVEMENT DIAGRAM
Clinical back pain images demonstration - LUMBAR ELONGATION
LUMBAR ELONGATION
🎯 Lower Spine & Lats

Step-by-Step Execution

CLINICAL PROTOCOL
  1. 1 Begin on all fours on your hands and knees with knees hip-width apart (or wide-knee variation for deeper hip release).
  2. 2 Slowly sink your hips backward toward your heels while extending your arms forward along the mat.
  3. 3 Allow your chest to gently lower toward the floor and rest your forehead on the mat or a supportive cushion.
  4. 4 Take slow, deep diaphragmatic breaths, expanding the back of your ribcage with each inhale.
  5. 5 Hold for 30 to 45 seconds, then slowly walk your hands back up to return to quadruped position.
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KEY FORM CUES

  • ✓ Focus on sending your breath directly into your lower back.
  • ✓ Place a yoga block or pillow between heels and glutes if your knees are tight.
  • ✓ Keep your shoulders relaxed away from your ears.
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MISTAKES TO AVOID

  • ✗ Do not force your hips to touch your heels if your knees experience sharp pain.
  • ✗ Avoid holding your breath; slow deep breathing signals the parasympathetic nervous system to release muscle tension.
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CONTRAINDICATIONS & WHEN TO AVOID

Do not perform this movement or modify strictly under clinical supervision if you have:

  • Acute disc herniation during acute centralization phase (forward flexion may exacerbate)
  • Severe knee osteoarthritis without prop support
SCIENTIFIC FOUNDATIONS & CITATIONS

Clinical Biomechanics & Evidence

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
CLINICAL DOSAGE
Hold Duration 30 Seconds
Repetitions 3-4 holds
Prescription Sets 1 set
Difficulty Gentle
Position Floor Mat
TARGET MUSCLES
Erector Spinae Latissimus Dorsi Gluteus Maximus
STABILIZER MUSCLES
Quadratus Lumborum Hip Adductors