The cat and cow is a home exercise we teach for low back pain, both while a back is being prepared for PRP and while it recovers afterward. Kneel on all fours, wrists below your shoulders and knees below your hips. Slowly round your back toward the ceiling, then let it dip gently toward the floor. Keep it flowing with no pause. Repeat 10 times.
Your physician marks which exercises are yours on your home sheet. If this one is marked, do it twice a day unless your sheet says something else.
How do you do the cat and cow?
- Get set: Kneel on all fours, wrists below your shoulders and knees below your hips.
- Move: Slowly round your back toward the ceiling, then let it dip gently toward the floor.
- Dose: Keep it flowing with no pause. Repeat 10 times.
Why does the cat and cow matter before and after PRP?
Each level of the spine moves through a small, safe range. Easy motion loosens a stiff back and brings blood to it.
Stiff joints along the spine heal in a body that moves. This keeps the back moving without heavy load in the days after a spine procedure, when your physician allows it.
Which mistakes should you watch for?
- Moving fast or jerking.
- Forcing the low point of the dip.
- Locking your elbows straight.
When should you stop and call us?
Mild stretching, a little discomfort or some soreness the next morning is expected. Stop the exercise and call (314) 886-5092 if you notice:
- Pain that is sharp or stabbing
- Pain at least 2 points above your usual number that is still there an hour later
- Numbness, tingling or weakness that is new
- Dizziness or a change in your vision
- New swelling, heat or redness at an injection site
Call 911 for chest pain, trouble breathing or fainting.
Keep a log
Mark the log whenever you finish a session, and write down one pain score per day. Bring the log to each visit. Your technician counts how many days you did them and has you show one move so we can check your form.
What to remember
- Slow, smooth and steady.
- Round up, then dip gently.
- Soft elbows.
Show us you have it: Show us five slow rounds on the mat at your visit. Anything still unclear? Ask, and we will go over it with you again.
Other low back exercises
Keep reading: facet joint pain, disc pain.
This exercise belongs to our physiotherapy program for PRP and joint care, in which a physician orders and oversees every part of your care.
Not sure this exercise is right for you?
Your physician decides which exercises fit your low back and when to start them around an injection. Book an evaluation or get the free guide.
12174 Natural Bridge Rd, Suite 303
St. Louis, MO 63044