Duration : 2-3 Minutes



Cat and Cow Exercise

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.

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Cat cow exercise
The cat cow is a great extension exercise for the lumbar spine (LOW BACK)
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