Cat and Cow Exercise

Duration : 2-3 Minutes

Instructions:

This is a great exercise for patients who suffer from lumbar disc injuries… it helps most in the morning, when the discs have the most water in them.

• Get on all fours, knees behind the hips.
• Allow your belly to drop out to the floor, and look up to the ceiling. This is EXTENSION, something (almost) every lumbar disc loves.
• Hold this position for 30 to 40 seconds.  Breathe using your belly during this time. 
• Then, begin to arch your back.
• Hold this position for only one to two seconds.
• Repeat this for 2-3 minutes.
• For acute disc pain, performing a variation of this in the shower, with hot water on the low back, is also acceptable.
• With a lumbar disc injury, avoid bending and rotating at all costs!

Remember, the downward motion Picture (#2)is the important one. Focus on relaxing into this position most.