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1> a heating pad may be applied to warm up the muscles (for not more than 10 minutes) prior to doing exercising and stretching, and an ice pack may be used afterwards to sooth the muscles and soft tissues.
2> back strengthening and low impact aerobics are the best exercises for back pain.
3> hamstring stretching will give a lot of relief in back.
4> swimming is the best strengthening exercise.
To know the exercises in detail, you can contact me through lybrate.
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