The cat-cow stretch moves the spine for low back pain. On your hands and knees, you slowly round your back up toward the ceiling like a cat, then let it sink gently toward the floor. You keep moving without holding and do it ten times.
This is one of the home exercises in our physician-directed physiotherapy program. Only do it if it is marked on the home exercise sheet your physician gave you. Unless your sheet says otherwise, do your checked exercises twice a day, every day.
How do you do the cat-cow stretch?
- Get set: Get on your hands and knees. Hands under your shoulders, knees under your hips.
- Move: Round your back up slowly like a cat. Then let your belly sink gently toward the floor. Keep the motion slow and smooth.
- Repeat: No holding. Ten slow rounds.
Why does the cat-cow stretch help low back pain?
Each segment of your spine is meant to move a little. When the back hurts, people hold it stiff, and stiff joints get sorer. Cat-cow takes each level through a small, safe range and brings blood flow to the area, which helps a guarded back loosen.
How does it fit with your pain procedures?
After a back procedure, such as an epidural steroid injection, a facet or sacroiliac injection, or radiofrequency ablation, your physician tells you when to restart. The weeks of lower pain that follow are the best time to build strength, so the relief has support underneath it.
What mistakes should you avoid?
- Rushing or jerking between the two positions.
- Forcing the sag at the bottom.
- Locking your elbows straight.
When should you stop and call us?
Feeling a light stretch, some effort, or mild soreness the next morning is expected. Stop the exercise and call (314) 481-5000 if you notice:
- Pain that is sharp or stabbing
- Pain that climbs two or more points above your usual level and stays up for over an hour
- Numbness, tingling or weakness that is new
- Dizziness or any change in your eyesight
Chest pain, trouble breathing or fainting is an emergency: call 911.
Why keep an exercise log?
Mark one check each time you finish your exercises, and write down one pain number a day. Bring the log to each visit. Your technician tallies the days and has you show one exercise, so any form problem gets caught early.
What to remember
- Slow and smooth, no holding.
- Small range is enough.
- Soft elbows, not locked.
Show us you have it: Do two slow rounds of cat-cow for your technician. If any part is unclear, ask, and we will walk through it again at your next visit.
Other low back exercises in the program
- Pelvic Tilt Exercise for Low Back Pain
- Knee to Chest Stretch for Low Back Pain
- Bridge Exercise for Low Back Pain
Related reading: back pain we treat, what exercise does for back pain that keeps coming back, walking with spinal stenosis.