Cat-Cow
By Oliver Wakefield-SmithLast reviewed 2026-08-021 primary source cited→ AboutCat-cow moves the lower back gently through flexion and extension. It comes from yoga, and a 2008 review of yoga and Pilates for low back pain (Sorosky and colleagues) noted that few studies of their effects had been published at that point. None of the studies in our references tests cat-cow on its own, or any best time of day to do it.
Illustration · follow the steps below for the actual technique
How to do it
- 1
Start on hands and knees, wrists under shoulders, knees under hips
Tabletop
- 2
Inhale: drop your belly, lift your tailbone and chest (cow)
Inhale arch
- 3
Exhale: round your spine, tuck your tailbone, drop your head (cat)
Exhale round
- 4
Move slowly, one breath per movement
Breath drives movement
- 5
Continue for 45 seconds, finding the full range
Find your range
The evidence
Cat-cow moves the lower back gently through flexion and extension. It comes from yoga, and a 2008 review of yoga and Pilates for low back pain (Sorosky and colleagues) noted that few studies of their effects had been published at that point. None of the studies in our references tests cat-cow on its own, or any best time of day to do it.
Citation: Sorosky S, Stilp S, Akuthota V (2008). Yoga and pilates in the management of low back pain. Current Reviews in Musculoskeletal Medicine · DOI: 10.1007/s12178-007-9004-1