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How to exercise to ease back pain
Talk to your doctor.
Particularly if you have back pain following an acute injury, you need your doctor's permission before starting any exercise regimen. Your doctor can advise you on which types of exercise would benefit you personally based on your specific injury.
If you haven't exercised for an extended period of time, you may also want to have a complete physical to ensure that you're well enough to begin an exercise program. Your doctor also can advise you on various conditioning exercises, in addition to regular walking, that might benefit you.