Child’s pose (four-point back flexion)
The child’s pose stretch [5] is designed to help relieve pain and tension in the lumbar region. It can be done on a flat surface, ideally the floor or a mat.
Follow these steps to do it:
- Get down on your hands and knees.
- Gently sit on your heels.
- Slightly spread your knees apart.
- Lean forward with your head on the floor and both arms outstretched in front of you.
- Hold this pose for 3 to 5 seconds.
- Return to your initial position and repeat.
You should try to do 4 to 6 repetitions of this exercise every day.