Sphinx Pose: A Gentle Back Extension Stretch

Sitting all day keeps your spine rounded forward, and over time the lower back stiffens in that shape. The sphinx pose — sometimes called the sphinx press — is the gentlest way to reverse it: a supported, forearm-propped back extension that opens the front of the body and eases a stiff spine without any strain. It is the mildest backbend there is, which makes it a safe daily reset.

Move into it slowly and stop at an easy, comfortable arch — a back extension should feel like a relief, never a pinch. For a routine that targets your stiff spots, take the free 2-minute quiz.

What is the sphinx pose?

You lie face down and prop yourself up onto your forearms, elbows under or slightly ahead of your shoulders, and gently lengthen your chest forward and up. That mild curve is a back extension — the opposite of the forward-rounded position you sit in all day. Because your forearms carry the weight, there is no pressure on the hands or wrists and very little on the lower back, so it suits stiff and sensitive backs.

How to do the sphinx press, step by step

1. Lie on your front on a mat with your legs straight and relaxed behind you.
2. Place your forearms on the floor, elbows roughly under your shoulders, palms down.
3. Gently press into your forearms and lengthen your chest forward and slightly up — think "long spine," not "high lift."
4. Relax your shoulders away from your ears and keep your hips and legs heavy on the floor.
5. Hold 20 to 30 seconds, breathing easily, then lower down slowly. Repeat once or twice.

Who it helps

The sphinx is a favorite for desk workers and anyone whose lower back feels stiff and locked from sitting. It gently restores the natural curve of the lower back, opens the chest and abdomen, and can ease the "stuck forward" feeling at the end of a long day. Pair it with cat-cow to warm the spine first.

Making it gentler or stronger

For an even gentler version, slide your elbows further forward so the arch is smaller. To progress over time, you can ease the elbows back under the shoulders for a touch more extension — but only if it stays completely comfortable. Never force the lift.

When to skip it

Ease off or skip the sphinx if you have acute lower-back pain, a known disc problem that worsens with back-bending, or any spinal condition your doctor has flagged — and stop immediately if you feel pain, tingling, or symptoms travelling down a leg. Gentle is the whole point.

For follow-along video of the sphinx press and other gentle spine work, browse the lower-back stretches library, or get a personalized routine with the free 2-minute quiz.