The Underrated Classic for Mid-Back Pain: Cat-Cow Sometimes the most powerful movements are the simplest. The Cat-Cow is a foundational spinal mobility exercise that targets the thoracic spine - that often stiff, knotty mid-back region. How to do it: 1️⃣ Get onto all fours (hands under shoulders, knees under hips) 2️⃣ Inhale: Arch your back (cow), lifting your head and tailbone 3️⃣ Exhale: Round your spine (cat), tucking your chin and pelvis 4️⃣ Move slowly, one vertebra at a time Why it works: