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This common exercise is also known as the ‘seated Cat Camel exercise. This exercise is harmless and can be done as one of the first exercises like a warming up. This exercise is effective as it reduces back stiffness. Therefore this exercise can be easily done in the office behind your desk. Always consult a healthcare practitioner first, to determine if this low back exercise is good for you. 

 
Special note: Gently mobilize in both directions. This motion should be slow and smooth. Breathe normally throughout. This exercises is intended as a motion exercise, not a stretching exercise. This mobility exercise is very similar like the Cat Camel exercise. This pelvic motion exercise is important in understanding the essentials of neutral posture. This exercise focuses on tilting your pelvis forward and backward. Try to target or think about your neutral position. Your neutral pelvic position is between the extremes of your pelvic movement. This will help you find your perfect posture. Read more about posture here.

List of conditions which may benefit from this exercise

A diagnosis or exercise prescription for the following conditions can only be done by a medical doctor or your therapist. This list has merely been given to discuss this with your therapist.

  • Mechanical low back pain, middle back pain, upper back pain, neck pain, pelvic pain.
  • Low back herniated disc, sciatica

General tips for low back exercises

  1. Frequency: Mobility exercises are effective in reducing stiffness and improving mobility. The frequency depends on your goal. Doing more exercises than daily is not always necessary. Please discuss this with your healthcare practitioner.
  2. Combine: Do not only do one exercise a time, but combine them with similar exercises to have a more powerful effect. As an average a total of 3-4 mobility exercises can be advised.
  3. Warming up: This low back exercise can used as a warming up or cooling down.
  4. Low back pain: Pain is a warning signal, therefore never ignore pain. Exercises should be done with care since exercises may worsen your complaint. Do not continue with this exercise if you experience back pain, please ask your healthcare practitioner for more information.
  5. Speed: Do not hurry. This exercise should be done slowly.
  6. Stay alert: Think about doing the exercise rather than performing the exercise automatically.
  7. Wear comfortable clothes while exercising.
  8. Move freely. Always exercise on a clean and flat surface with enough space to move freely.
  9. Low back pain risk factors. Change your life style to prevent or minimize low back complaints. Activities that involve bending or twisting may increase the risk of developing low back pain.

Did you know?

Back pain is a very common condition. Most people will suffer from one or more episodes of back pain during their lives.