Advanced Cat Camel Exercise for One-Sided Low Back Pain

back pain

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

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