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>>/2612/ Back is tricky, so only do a little and work up until it's a nice soar the next day and not stiff and in pain. The only way to damage back is uncontrolled core movements and the only way to strengthen/fix it is controlled core training. Unless you're a fat ass or you let it go to the point of pinching nerves then you're a little more fucked but I've never been that far gone.