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Well, I fell off the wagon and now I'm paying for it. MrsWD and I drove 500 miles on the 12th and drove the 500 miles back home the next day, with me bouncing around in a U-Haul truck. While there I didn't do any stretches, and worked my back harder than I wanted to loading and unloading the truck. What with this and that and one thing and another I didn't do the stretches and exercises for a week. Then I shoveled snow.
Now I'm back to square one. The pain is about what it was when I started this regimen.
Now I'm starting over, and I've learned my lesson. DON'T skip out on the back work.
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