This 60-second stretch seemed to ease my mid-back pain in two weeks

A lingering ache bothered me for months, but this child’s pose variation helped

As a certified personal trainer, I know stretching matters in a balanced fitness routine — but knowing that and actually making time for it are two different things.

More recently, I had been neglecting my flexibility, and I started to pay for it with an annoying mid-back ache that flared every time I picked up my toddler-aged son.

I decided to practice child’s pose every day for two weeks to see whether it would affect my pain. I chose it because it is simple and gentle.

“This stretch lengthens the muscles along the mid and low back while the hips and knees go through a comfortable range of motion,” says Dr Michael Nula, a physical therapist and founder of Elite Physical Therapy. “It can be helpful in relieving muscle tension and unloading joint compression.”

Michael Nula is the founder and executive director of Nula Training Systems, a physical therapy business coaching and professional development firm, and founder of Elite Physical Therapy. Dr Nula also provides individualized recovery and performance-based care for elite and professional athletes.

How to do offset child’s pose

Sets: 1-2 Time: 30-60 sec each side

Offset child’s pose is suitable for most people, though those with certain medical conditions or injuries may need to avoid it. If you have any concerns, speak with your physician before trying it.

• Come down to your hands and knees.
• Widen your knees, bring your toes together and sit your hips back onto your heels.
• Reach both arms to the left.
• Hold for 30 to 60 seconds.
• Reach both arms to the right.
• Hold for 30 to 60 seconds.

“Where people go wrong is forcing it,” cautions Nula.

“If your hips don't reach your heels, that tells you something about your hips, knees, or ankles. Put a pillow there and let the position meet you where you are.”

I began the two-week trial by holding the stretch for 30 seconds on each side. Once my range of motion started to improve, I added another 15 seconds. In the final three days, I was holding each side for 60 seconds.

At first, I did the stretch twice a day. By the midpoint, my back was already feeling better, so I cut back to once a day.

Here’s what else I noticed.

1. I was incredibly stiff at the beginning

I was surprised by how tight my shoulders and back felt at first.

I could get into the pose without trouble, but holding it was difficult and almost uncomfortable. The more I repeated it, though, the easier it became.

2. My range of motion quickly improved

After a few days, the pose felt more comfortable, so I increased my hold time to 45 seconds.

I was able to reach my arms farther to each side than I could at the start, and my chest and hips lowered a little closer to the floor.

Dr Nula advised me to focus on long, deep breaths while in the pose, and I found that doing so helped improve my range of motion.

By the end of the two weeks, I could hold the stretch for 60 seconds on each side.

3. My mid-back finally loosened up

From the first day, I suspected that limited mobility was contributing to my mid-back pain.

I was right. After nine days of practicing the pose and noticing better mobility, my mid-back pain was largely gone.

I could sit more comfortably, carry my son more easily, and even handle chest presses with heavier weights.

Because it worked so well, I decided offset child’s pose should become a regular part of my overall health routine. I may not practice it every day, but I want to keep doing it at least several times a week.