I pulled some muscles in my lower back maybe a month or two ago now. I have been doing some yoga, stretching, and walking. For most part it’s not bothering me anymore. I would say it has to be back to 90% normal at least. I thought I was back to normal but I noticed I’m still not 100%.
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I would recommend to strengthen your core and abdomen muscles.
Your core and midsection supports your back.
With a combination of stretching and core exercises this will help relieve your will recover faster.