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Hey Jan, I switched my workout main focus, after my back surgery, to primarily Body Core Exercises. All the smaller support muscles. Got myself one of those round foam rolls, it's about 3 feet long, also one of those inflatable balls. I do lots of balance exercises that really work the core muscles.
Plus I throw in simple things like standing on one foot w/my eyes closed. Goal should be 30 seconds, then switch to the other foot. Sounds simple, but it's not. Also try it with your eyes open, sounds really simple, you should be able to do 2 minutes on each foot.
T-pushups are great, I use 10 Lb Dumbbells, and I do my decline pushups always holding Dumbbells because it allows you to dip even lower! Followed by lots of stretching!
And my Number One back pain relief, Good Posture! Practice, Practice, Practice. Head up and shoulders back. Slouching makes people look much older, tired, and it gives off that Negative vibe. Good Posture makes people look Energetic, Positive, and Confident.
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