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What exercises should I do for relief of backache ?

Q: I am a 50 years old male suffering from sacralisation of L4 and L5 for the past two years. It has improved but still not completely cured. Can I swim? Now, I am also experiencing back pain after prolonged sitting for more than an hour. How can my back ache be treated? My right leg is also paining when I get up in the morning.

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