Low back tightness is becoming increasingly common among hockey players, including younger athletes. With the amount of skating, practices, and games many kids now participate in throughout the year, the lower back often absorbs a significant amount of repetitive stress.

While the issue is sometimes attributed to the spine itself, the source of the tightness is often muscular. One of the most common contributors is the quadratus lumborum, or QL, a deep muscle located along the side of the lower back that helps stabilize the pelvis and spine during movement.

A simple lateral child’s pose variation can be an effective way to restore length through this area and relieve the tension that builds up from repeated skating.

Why Hockey Players Experience Low Back Tightness

The skating posture requires athletes to spend extended periods in a flexed position while stabilizing the torso against repeated stride forces. Over time, the muscles responsible for stabilizing the pelvis and spine can become overworked.

For many players, especially younger athletes who may not yet have fully developed core strength or mobility, this leads to tightness along the sides of the lower back.

The QL often becomes the primary muscle responsible for maintaining stability in these positions. When it becomes overactive or shortened, athletes commonly experience stiffness or discomfort in the low back.

Addressing the surrounding muscles and restoring length to this area can often relieve that tension quickly.

The Purpose of the Lateral Child’s Pose

Traditional child’s pose provides general decompression through the spine, and when adding a lateral reach it shifts the stretch toward the side of the trunk where the QL and surrounding tissues are located.

This variation helps:

• Lengthen the muscles along the side of the lower back

• Reduce tension in the QL

• Restore movement through the hips and spine

• Improve comfort in skating posture

Because the position is supported and low load, it can be used both during training sessions and throughout the day.

How to Perform the Drill

Setup

• Knees together with shins on the floor

• Sit back so the hips move toward the heels

• Maintain contact between the hips and heels as much as possible

Execution

• Reach both hands forward into a child’s pose position

• Walk the hands as far away from the body as possible

• From there, take several steps with the hands toward one side

• Once you reach your end range, slowly crawl the outside hand toward the opposite hand

Throughout the movement, continue reaching forward with the fingers while sitting the hips back.

Hold the stretched position for about 10 seconds before returning to the center and repeating on the opposite side.

Programming Guidelines

Perform the movement slowly and deliberately.

• Hold each lateral stretch for about 10 seconds

• Repeat 4 to 6 times per side

This drill can be used:

• During warm-ups

• Between training exercises

• After skating sessions

• Throughout the day, when tightness appears

Foam rolling or other soft tissue work can also be used beforehand to enhance the effect.

Final Thoughts

Low back tightness is becoming more common among hockey players, even at young ages, largely due to the volume of skating and time spent in skating posture. Addressing the muscles around the spine, rather than the spine itself, often provides quick relief.

This lateral child’s pose variation helps restore length through the side of the trunk, particularly the QL, which frequently becomes tight from repeated skating.

Used consistently, this simple drill can help athletes move more comfortably, maintain better posture on the ice, and reduce the likelihood of lingering low back discomfort throughout the season.

About the Author

Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players. 📲 Follow on Instagram: @martell.elite.fitness