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Back exercise
Use the right muscles. / Digital Vision/Getty Images

Back movement is necessary in so much we do: sitting and standing, doing household chores, sitting at a work desk. So when you have back pain it can make every task difficult.

“At least 80% of all adults suffer from a bout of lower back pain at some point in their lifetime,” say physician Gerard J. Girasole and certified public trainer Cara Hartman, co-authors of 7 Minute Back Pain Solution. Don’t lose any more time at work or doing the things you love most. Give these techniques a try. They’ll help relieve the pain and prevent it from coming back.

Strengthen your core. Think about all the muscles encircling your center, not just the abs. “Your core has many different muscles, which help you move and protect and keep your spine stable,” the authors say. “Without strong muscles, you automatically increase your risk for suffering from back pain in the future.”

Be sure to stretch. Make stretching part of your daily routine, not just before working out. “We’re stretching for our own game plan so we can function at the top of our form and do what it is we’re here to do,” the authors say. Stretching improves your posture and blood circulation, relieves stress and reduces muscle tension.

Strengthen with housework. Whether you need to mop, vacuum or sweep, you can strengthen your core and back while doing chores. “Stand upright, contract your abdominals, and use your arms and legs — not your back — when pushing and pulling a vacuum cleaner,” the authors say. You’ll be contracting the right muscles and avoiding back pain.

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