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From sam, Age 15

Ht. 5'7, Wt. was 200 now 177 - I just played golf for 1 1/2 and from playing in a golf match yesterday my back hurts so much. Dose anyone know a good exercise to streatch my back out to make it fell better. Plus I feel like im putting weight back on but I know ive been eating better and doing more exercise any adivce?