Most people spend too much time sitting which can lead to tension in the back and hips.
If the facet joints are inflamed, extension can be aggravating and cause pain.
Ask your healthcare provider or physical therapist if Childs Pose is okay for your back.
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Be willing to forgo Child’s Pose if your low back is feeling vulnerable.
Another thing you could do is to place a pillow under your chest and/or stomach.
Experimentation is the key to finding the best way to support your Childs Pose.
Again, experimentation will help you determine which is most comfortable.
You might want to spend time in both arm positions, as each affects the upper back slightly differently.
If you have a shoulder injury, the version with your arms by your side will be more comfortable..
Either way, listen to your body and let your pain guide you to the most comfortable position.
Releasing at the Hip
While in Childs Pose your hips are in flexion.
Many of us have very tight hip muscles and dont know how to release this area.
Much of this is due to the predominance of sitting in our daily activities.
To facilitate relaxation, think of the inside of the hip joint as have a gentle folding action.
UC Health.Facet joint syndrome.
Michigan Medicine.Degenerative disc disease.
Spine-health.Sacroiliac joint dysfunction (SI joint pain).
Kisner, C., & Colby, L.A.
Therapeutic Exercise: Foundations and Techniques.
