India, Dec. 4 -- Back pain has become so common today that most people assume it is a normal part of everyday life, especially if they work long hours, sit a lot, or train regularly at the gym. But ignoring it or pushing through the discomfort can quickly turn a small issue into something chronic. Many gym-goers unknowingly aggravate their back because of poor form, heavy lifting without preparation, or copying exercises that are not right for their body. While exercise can absolutely strengthen your spine and reduce long-term pain, it can also worsen symptoms if done carelessly. Knowing what helps and what harms is the real key to staying active, improving your fitness, and protecting your back. So what exactly should you do and avoid du...