Best exercises for a sore hotsell back

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• best exercises for a sore back
• good free weight chest workouts
• low impact intense cardio
• lower erector spinae stretch
• stretching for the back to reduce pain
• tight right hip and lower back
• top pec workout
• 30 minute low impact cardio workout at home
• 45 minute low impact high intensity workout
• lower back pain and quad pain