If your lower back has been screaming for help, these two simple exercises might just become your new daily lifesavers.

Lower back pain is one of those things that sneaks up on almost everyone at some point. Maybe you sat too long, maybe you lifted something weird, maybe you just woke up on the wrong side of the mattress. Whatever caused it, that annoying ache can throw off your whole day. But here’s the good news: you don’t need a full workout program or a long list of complicated stretches to feel better. Sometimes, just two simple exercises can make a huge difference, and I’ve seen it happen over and over again.

Let’s break this down the simple way. Most lower back pain doesn’t come from the lower back itself. Sounds strange, but it’s true. The problem often comes from tight hips and a weak core, which forces your lower back to do all the work. So when we fix the root issue mobility and stability, the back finally gets a break. And that’s where these two exercises come in.

1. The Hip Flexor Stretch (Unlock the Tightness)

If you sit a lot (and let’s be real, most of us do), your hip flexors get tight. When they’re tight, they pull your pelvis forward, which dumps pressure onto your lower back. The result? That deep, dull ache you can never quite stretch away.

Doing a simple hip-flexor stretch opens everything up. You kneel on one knee, gently push your hips forward, and hold. That’s it. No fancy moves, nothing intense. Just a clean, controlled stretch that signals your lower back, “Hey, relax — we’ve got this.”

Do this daily and you’ll feel your hips loosen, your posture shift, and the stress on your spine drop way down. It’s honestly one of the most underrated fixes for back pain.

2. The Dead Bug (Build the Core That Protects Your Spine)

Now for the fun one. The dead bug looks kind of silly, but it works like magic. You lie on your back, arms up, knees bent, and slowly move opposite arm and leg without letting your lower back arch off the floor.

The dead bug basically tells your body, “Stop dumping everything onto the lower back. Share the workload.”