A.O.A brother, bht hi umda post. Aap paani bakasrat peety hy ju bari achi baat hy. Agr back m koi serious pain nai hy tu m advise karu ga k aap koi gym join kr ly. Trust me, aap bht behtr mehsoos kary gy. Baaqi aap ye link b daikh ly maybe aapky liy helpful hu.

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20546859