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It was such a beautiful day Sunday that after church and brunch, I changed out of my Sunday-go-to-Meeting duds and changed into my riding gear.

I went from Charleston up to Spencer, then over to Ripley, then down through Goldtown and Sissonville back to Charleston. I've done that run before, and it is fun, but when I do more than just toodling around town (for which I don't need a 400!) it get pain in my back and hips. What can I do to minimize it? Are there any exercises I can do to strengthen the necessary muscles?
 
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