Advice on exercise and your lower back:
1. It is better to exercise a little every day then it is to do exercise more 3x/week.
2. Be careful in the early morning, your back is at it's greatest risk of injury (the discs and other tissues are stiff and not very flexible).
3. Back muscles are designed for endurance, not strength. Exercises that load the spine (such as using abdominal machines loaded with weights) can be really bad for you. If you are feeling pain, you are not likely getting any gain.
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