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A little black belt alone is not enough to keep your back from going out of whack. The best way to prevent back injuries is to stay in physical shape, learn how to lift properly, and wear a back support properly. The following types of exercises are recommended to help heep your back fit: Aerobic training builds cardiovascular conditioning. This is any exercise that keeps your heart rate elevated for an extended period of time. Strength training helps you build muscle and endurance. It can include exercises like pushups or working out with weights. Flexibility training improves your range of motion. Many times injuries occur because muscles are tight; when you try to move or lift an object the muscle tears.