Back pain can be more than just a nuisance to your daily activities. For some, back pain stop them from leading the life they want to lead—exercising, playing with kids or grandkids, or even just moving. And unfortunately, back pain is all too common: Up to 80 percent of people experience it at some point during their lives.

Different levels of back pain call for different remedies, but there’s something everyone can do to help their body move and get strong: spine-stabilizing exercises. These mostly focus on giving stability and power to your core, which in turn can improve the function of your spine as well as reduce pain overall.

The good thing about these core-boosting exercises is that they’re easy to do. You don’t need private instruction or a membership in a fancy gym. You need your body and a soft surface—that’s it. This graphic walks through simple movements to make.