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It has its downfalls, too, though.

It holds and supports everything youve got, Vesco says.

The more we sit, the tighter we become, Vesco says.

woman sweating in the gym

Nashville-based certified personal trainer and fitness instructor

Thankfully, back mobility exercises can help release that tension.

They help us move and lower our chances for unwanted injury and pain, Vesco adds.

Five exercises for optimal back mobility

1.

Woman walking on a treadmill at the gym.

Cat-cow

Theres a reason why this movement is given in so many fitness classesit makes for a nimble spine.

Repeat this for as long as feels necessary, but ideally for at least 10 reps.

2.

Rolling plank

Remember: Back mobility is all about being able to move freely.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

As such, slow, steady movements are a must for a healthy back.

Thats why Vesco suggests adding rolling planks to your routine.

Then, slowly shift your hips back up from plank into downward dog.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Nashville-based certified personal trainer and fitness instructor

Repeat for at least 10 reps, making sure to move slowly in the process.

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Kneeling T-spine rotation

Love the sensation of your back letting go of tension?

Youll quickly feel it with this simple exercise.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Perform 10 reps on each side.

Scorpion stretch

Let it be known: Theres a very good chance your back will crack during this exercise.

(I just did it while taking a break from writing this and, my godits so good.)

Repeat until you feel noticeable relief in your back.

Supine twist

Prefer to lay face up?

Vesco recommends a supine twist.

Hold for a few deep breaths before repeating on the other side.

Typically one to five slow reps will offer immediate relief to the lower back.

And remember: Go slow and steady

Whatever you do, dont rush through these movements.

The slower you move through these back mobility exercises, the more beneficial they will be, Vesco says.

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