Seated cat-cow for back stiffness at your desk: how to do it

After hours in the same chair, many people feel their back go stiff. Seated cat-cow is a small spine movement you can do right at your desk, with no mat and no floor, and it takes about 40 seconds.

It will not fix back pain on its own. Guidance on back pain generally recommends staying active and moving regularly, and short movement breaks are an easy way to do that.

General information, not medical advice. Move gently and stop if anything hurts.

How to do it

Sit on the front half of a chair with your hands on your knees.
Breathe in: arch gently and lift your chest.
Breathe out: round your back and tuck your chin.

Dose: 8 slow repetitions.

Tip: Let your hands guide the movement. Stay relaxed in your shoulders.

Common mistakes

Moving too fast. Let each breath set the pace.
Forcing the arch or the round. A small, comfortable range is enough.
Shrugging your shoulders toward your ears. Keep them relaxed.
Holding your breath or pushing into pain.

Easier options

Make the movement smaller and slower.
Do 4 repetitions instead of 8.
Keep your back against the chair and move only your upper back.

This matches the Seated Cat-Cow exercise in the Mo app.

When to stop and see a professional

Stop and speak to a doctor or physiotherapist if you notice:

numbness, tingling or weakness in a leg or foot
pain that shoots down a leg
pain that started after an accident, fall or other injury
problems controlling your bladder or bowels (seek emergency care)
pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss

If the movement causes sharp pain, stop and try the lying knee rock guide instead, or ask a professional.

Do this with Mo, a 5-minute guided routine app

Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.

Download on the App Store Get it on Google Play