Back and Spine Exercises

Cat Cow Stretch

The cat cow, sometimes called cat camel, moves the whole spine through rounding and arching while you are supported on hands and knees. It is a gentle mobility exercise that suits stiff mornings, long sitting days and early recovery from back pain.

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What it does

The four-point position takes body weight off the spine, so the joints can move with little load. Rhythmic movement reduces stiffness and helps the back muscles relax.

You will often see it in our programmes for lumbar spondylosis, ankylosing spondylitis and degenerative disc disease, and it features in our lower back pain physiotherapy programmes.

How to do it

Kneel on hands and knees, hands under shoulders and knees under hips.
Breathe out and round your back up towards the ceiling, tucking your chin and tailbone.
Breathe in and slowly let your back dip, lifting your chest and tailbone.
Move slowly within a comfortable range.

How much

10 slow cycles, once or twice a day. Many people like it first thing in the morning.

Common mistakes

Forcing the arch at the lower back.
Moving too quickly.

Stop and check with us if

Arching or rounding sends pain into a leg.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

What if kneeling hurts my knees?

Put a folded towel or cushion under them.

Is cat camel the same exercise?

Yes. The names are used for the same movement.

Related treatments

Back

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.