Advanced Cat Camel Exercise for One-Sided Low Back Pain

back pain


Low back pain, especially one-sided low back pain, is a common ailment that can significantly impact daily activities and overall quality of life. Incorporating targeted exercises, such as the advanced Cat Camel exercise, into a daily routine can help alleviate discomfort and promote overall back health. This article will explore the benefits of the advanced Cat Camel exercise for one-sided low back pain, provide detailed instructions on performing the exercise, and offer additional exercises and stretches for a comprehensive back pain management approach.

Understanding One-Sided Low Back Pain

Low back pain can manifest in various ways, with one-sided low back pain affecting only one side of the lower back. This type of pain can be caused by several factors, including:

  1. Muscle strain or overuse
  2. Poor posture
  3. Herniated or bulging discs
  4. Sacroiliac joint dysfunction
  5. Facet joint irritation
  6. Piriformis syndrome

Before starting any exercise program, it is essential to consult with a healthcare professional to determine the cause of your one-sided low back pain and receive personalized recommendations for treatment.

Benefits of the Advanced Cat Camel Exercise

The advanced Cat Camel exercise is a variation of the traditional Cat Camel stretch, which is commonly used to improve spinal flexibility and relieve tension in the lower back. The advanced version of this exercise targets one-sided low back pain by focusing on the muscles and joints on the affected side, providing the following benefits:

  1. Improved spinal mobility
  2. Strengthening of core and back muscles
  3. Reduction of muscle imbalances
  4. Alleviation of pain and discomfort
  5. Enhanced posture and body awareness

How to Perform the Advanced Cat Camel Exercise

Performing the advanced Cat Camel exercise requires a few simple steps. Ensure that you are in a comfortable space with enough room to move freely. Follow these instructions to execute the exercise correctly:

Step 1: Starting Position

  • Begin on all fours, with your hands directly under your shoulders and your knees under your hips.
  • Keep your back in a neutral position and gaze downward, maintaining a straight line from your head to your tailbone.

Step 2: Cat Phase

  • Inhale deeply, and as you exhale, slowly round your spine towards the ceiling, focusing on the side of your low back that is experiencing pain.
  • Tuck your chin towards your chest and gently tilt your pelvis under, engaging your core muscles.
  • Hold this position for 5-10 seconds.

Step 3: Camel Phase

  • Inhale deeply, and as you exhale, slowly arch your back and shift your focus to the opposite side of your low back, creating a gentle curve.
  • Lift your chin and chest, allowing your stomach to drop towards the floor.
  • Hold this position for 5-10 seconds.

Step 4: Repeat

  • Perform 10-15 repetitions of the advanced Cat Camel exercise, alternating between the Cat and Camel phases.
  • Complete this exercise 1-2 times per day, or as recommended by your healthcare professional.

Additional Exercises and Stretches for One-Sided Low Back Pain

Incorporating a variety of exercises and stretches into your routine can help address muscle imbalances and provide more comprehensive relief for one-sided low back pain. Consider adding the following exercises to your regimen:

  1. Piriformis Stretch
  2. Lumbar Rotation Stretch
  3. Bird Dog Exercise
  4. Glute Bridge
  5. Side Plank
Exercise/Stretches Description
Piriformis Stretch A stretch targeting the piriformis muscle, which can contribute to one-sided low back pain when tight or irritated.
Lumbar Rotation Stretch A gentle stretch that encourages spinal rotation and flexibility, helping to relieve muscle tension and discomfort.
Bird Dog Exercise A core-strengthening exercise that also engages the back muscles, promoting stability and reducing the risk of injury.
Glute Bridge An exercise focusing on the gluteal muscles, which play a crucial role in supporting the lower back and maintaining proper alignment.
Side Plank A core-strengthening exercise that targets the obliques, helping to reduce muscle imbalances and improve overall back health.


The advanced Cat Camel exercise is a valuable tool for managing one-sided low back pain, as it promotes spinal mobility, strengthens core and back muscles, and reduces muscle imbalances. By incorporating this exercise, along with other targeted stretches and exercises, into a daily routine, individuals can experience significant improvements in their overall back health and quality of life.

Always consult with a healthcare professional before starting any exercise program, especially if you are experiencing pain or discomfort. A personalized approach to exercise and pain management, tailored to your specific needs and circumstances, will yield the best results in your journey toward a healthier, pain-free life.

The advanced cat camel posture exercise targets the muscles in your flanks.

This stretch is tough to coordinate when you first begin, but it feels wonderful and helps people who experience any one-sided low back pain.

Stretching Exercise for the Spinal Muscles

  • Introduction
  • Setting Up the Exercise
  • Doing the Exercise
  • Tips and Tricks
  • Conclusion


Today we will be doing a stretching exercise that targets the spinal muscles. This exercise creates a sense of relaxation and release in your spine and shoulders.

Setting Up the Exercise:

Begin by getting into the table position. Your hands and knees should be touching the ground, and your back should be straight.

Doing the Exercise:

Now, we will be slightly kinking the pelvis from side to side. Focus on only moving the pelvis and keeping the rest of the spine still. Next, add in the shoulder and the neck. Create a “C” shape in the spine. And then back again. Repeat this movement 10 times.

Tips and Tricks:

  • Make sure to keep your back straight throughout the exercise.
  • Take it slow and focus on isolating the movement to the pelvis
  • The movement is tricky, so if you’re having trouble, don’t hesitate to reach out to a trainer or therapist for additional help.


This exercise is fantastic for releasing tension in the spinal muscles and improving posture. Give it a try, and you’ll feel great after completing it. Aim to do it 10 times, and it will become second nature.

Further Resources > Posturecise: How to create a healthy posture habit for life

Leave a Reply

Your email address will not be published. Required fields are marked *