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Acute back pain

If the pain could be caused by a prolapsing disc, then a 10km walk can massage the disc back in place (Walking will be strenuous in the beginning, but gets better down the road)

Level 1

(back pain prevention)

Birddog


Crunches


Bridge

Level 2

(back pain prevention)

One legged bridge


Swimmer - Crawl


Swimmer - Breast stroke


Push-ups