Lower back exercise guide
Cat–cow
Round and release the back slowly. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a comfortable way to start a guided routine.
Cat–cow demonstration
Suggested dose
5 slow repetitions
Target area
Lower back
How to do Cat–cow
- 1Begin on hands and knees with your back comfortable.
- 2Gently round your back as you breathe out.
- 3Return through neutral and gently lengthen the chest forward without forcing an arch.
Muscles and areas targeted
- • lumbar muscles
- • abdominals
- • gluteal muscles
What it may help with
This movement may provide a gentle option for stiffness or load-related discomfort around the lower back. It does not diagnose or treat every cause.
Common mistakes
- Forcing a painful range
- Holding your breath
Make it easier
Use a small range or choose seated pelvic rocking instead.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the lower back. Stop and seek appropriate advice if:
- Pain becomes sharp, spreading, or stronger
- New tingling, numbness, or weakness appears
- You feel dizzy, faint, or short of breath
Do not use this exercise to delay care after a major injury or for severe, unexplained, or rapidly worsening symptoms.
Related exercises
Related routines
Exercise references
These sources inform the movement guidance. They do not constitute a clinical review of this page.