These three core exercises are a great defense against backache, according to this Pilates instructor

Woman wearing khaki leggings and crop top performing a bird dog exercise in a white living room setting with plants in the background.

While a sore, achy back is preferable to non-specific back pain, it can still be debilitating, with the discomfort making sleeping, and daily activities like driving or working, harder. It can also impact the overall quality of life, preventing you from doing the things you love.

While good posture and stretching can ease soreness by reducing muscle tension and stiffness, certified Pilates instructor Jenna Mok says strengthening your core is just as essential in keeping backache at bay.

Your core muscles include your abs, along with the muscles in your back, hips and pelvis. These muscles work together to stabilize your body and protect your spine.

To help defend against backache, Mok recommends three beginner-friendly bodyweight exercises that can be easily done at home.

Jenna Mok's the three core-strengthening moves

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Mok highlights the dead bug, side plank and bird dog as essential moves for easing back pain.

To get the most out of the moves, Mok explains how to zip up your core, as if you're pulling your belly into a smaller pair of jeans. "Having this intra-abdominal support will help you to be stable when you do moves like dead bugs," says Mok.

1. Dead bug

• Lie on your back and lift your arms and your legs, with your knees bent at 90°.
• Engage your core by drawing your belly button towards your spine, keeping your lower back pressed into the floor.
• Lower your left arm and extend your right leg, then return to the starting position.
• Repeat on the other side, alternating sides with each rep.

2. Side plank

• Lie on your side, propped up on your forearm with your elbow directly beneath your shoulder, and your other hand resting on your hip.
• Engage your core and lift your hips so your body is in a straight line from head to feet.
• Hold this position for 10 seconds then repeat on the other side.

3. Bird dog

• Start on your hands and knees with your hands under your shoulders and your knees under your hips.
• Engage your core and extend your right arm forward and your left leg backward, so your right arm, torso and left leg are in a straight line.
• Pause, then return to the starting position and repeat on the other side, alternating sides with each rep.