Just a piece of advice to my many friends out there with diverse problems with their backs (it's a lot of us, hours in front of the monitor and keyboard is a killer for our backs): If you have a fairly long, pain-free period and start thinking you're all better, finally managed to do all the right exercizes and all the right things and now you are as strong as everybody else - don't lift a boat.
OK, so I only lifted a fourth of it, and I used to do this all the time when I was younger, and it had to be done and doing it was, even with the pain, worth not having to worry - but still, not fun.
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