How a Chiropractor Helps to Reduce Back Pain

Chiropractic care is given by a licensed chiropractor that uses hands on approach to manipulate different parts of the musculoskeletal structure to alleviate pain and to help patients avoid surgical intervention under traditional medical care. Chiropractic care can help you to return to doing the things you used to do when tissue injures have caused a restriction of mobility to any of your joints. Pain felt in the back is one of the leading causes of people starting to live a sedentary life rather than enjoying an active life.

When you go to the chiropractor for relieve from back pain they first take a complete medical history. They want to work with you, and your other physician to help you be restored to health, so they need to know about any medical treatments you have recently had, and about any medications you might be taking.

The massage therapy that is performed to help relieve back pain can not be done until there is an x-ray image of your spine so the therapeutic specialist can determine if their treatment could possibly cause more pain for you.

The treatment process for back pain will possibly include spinal manipulation, deep tissue massage therapy, diet recommendations, exercise recommendations, and vitamin therapy. Many people think that if they go see one of these specialist their pain will be magically alleviated in one visit and they will feel as good as new. The truth is that most patients who have chronic back pain or back pain associated with a recent traumatic injury will have to see the specialist more than once before they start to see their relief from their discomfort.

The manipulation of the spine and the deep tissue massage will give you some temporary relief from the pain in your back, but the pain will likely return over a period of time. Each time you receive a treatment you will find that the results of the treatment last longer, and you will find that the relief is more complete.

You have to follow the advice they give you on diet and exercise if you want the pain to be relieved for long periods of time, or to have the pain go away for good. There are no magic cures when it comes to chronic pains in your back, neck, or joints. It takes a great effort on your part and the part of your doctors, and medical treatment specialist to find what things will help you have a reduction in pain, and an increase in mobility.

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What Chiropractic Patients Should Know About Stretching

When you suffer from joint or muscle pain, it is important to work on maintaining as much flexibility as possible. The more flexible you are, the less likely you will be to further injure yourself. One of the best ways to improve your flexibility is by stretching before you are active.

However, you need to warm up your muscles before you stretch. If you stretch first, you can actually injure yourself by pushing your joints too far. Spend a few minutes doing some light activity before you stretch. This can be as simple as a brisk walk or some basic calisthenics.

If you have been seeing a chiropractor, he or she may be able to recommend some stretches for you. Otherwise, you can use some of these basic techniques. There are two basic forms of stretching, static and dynamic.

Static Stretching vs. Dynamic Stretching

Static stretches involve holding a position for a certain period of time to loosen up your muscles. These tend to be what most people think of when they think about stretching. However, dynamic stretches are also important. With these, you move parts of your body to work on your flexibility.

Many of the most effective stretches for back pain can be done right at home. For example, lie on your back with your knees bent. Grasp one knee in both hands and pull it up towards your chest. Hold this position for 30 seconds and then lower the knee to the starting pose. Repeat with the other knee. You can also do both knees at the same time.

A similar stretch begins in the same position as the previous one. However, instead of lifting your knee to your chest, roll both legs to one side so that your knees are as close to the floor as possible. Hold this position for 10 seconds, and then roll to the other side.

Another common stretch recommended by many chiropractors comes from yoga, where it is known as the “cat pose.” Get down on the floor on your hands and knees, with your hands underneath your shoulders. First, let your abdomen drop down towards the floor. Then, reverse this movement by arching your back. Repeat this cycle three to five times.

More dynamic stretches can also be good for your muscle pain. Try doing handwalks to stretch your shoulders and abdominal muscles. Stand up straight and slowly lower your hands toward the floor. Walk your hands out in front of you until you are as far down as you can go. Then walk your hands back to the starting position.

A final stretch that can help your back muscles is known as the “scorpion.” Lie face-down and stretch your arms out to the sides. First, slowly move your right foot towards your left arm. Then, move your left foot towards your right arm. Make sure to move in a slow and controlled fashion.

When you are suffering from muscle or joint pain, it is a good idea to stretch both in the morning and the evening. By incorporating these exercises into your daily routine, you can avoid many common injuries.

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Lower Back Lumbar Disc Herniations

One of the more common problems of the lumbar spine is a herniated disc. The spine is made up of a series of connected bones called “vertebrae.” The disc is a combination of strong connective tissues which hold one vertebra to the next and acts as a cushion between the vertebrae. The disc is made of a tough outer layer called the “annulus fibrosus” and a gel-like center called the “nucleus pulposus.” As you get older, the center of the disc may start to lose water content, making the disc less effective as a cushion. As a disc degenerates and breaks down, the inner core can leak out through the outer portion of the disc, and this condition is known as a disc herniation through a crack in the outer layer. Different terms may be used to describe a herniated disc.

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About The Scoliosis Back Brace

Before we can discuss a back brace for scoliosis, it is important that you know what scoliosis is. It is a medical condition in which a person has an abnormal side-to-side or lateral curvature of their spell. When a person has scoliosis the curves of their spine can be classified according to their shape. These include:

• Levoscoliosis-it forms a “C” shape and the curvature is towards the left.
• Dextroscoliosis-it forms a backward “C” shape and the curvature is to the right.
• Dextroscoliosis-it forms an “S” shape and there are two curves in the column column.

The scoliosis back brace is generally the treatment that is used for any curves which attain twenty-five degrees. Once the physician determines that wearing a brace is the right treatment then the child will usually have to wear a back brace until their spell quits growing, which can mean that it will be worn for many years. Most of these braces have to be worn all the time, even during sleep. They can be taken off when they take a shower or bath. It is very important that they wear the back brace all the time because the objective is to keep their spine aligned properly at all times. This helps encourage the spine to grow straight. Some may be permitted to take the brace off for sixty minutes each day to take part in activities like swimming.

In times past the Milwaukee brace was the only available type of scoliosis back brace. It was an effective brace but it w as bulky. It also had metal bars that immobilized the neck and was impossible to cover the brace. Today the brace most commonly used used is called the Boston brace. The brace starts under your arms and is able to be totally covered with some type of clothing. It is considered a low-profile brace. It is a form-fitting back brace and made of plastic, which is a bit more comfortable. Some braces, like the Providence or Charleston were worn only when sleeping but they are not used as much as the Boston brace.

Usually the scoliosis back brace is worn over an undershirt or t-shirt to help prevent irritation to your skin. It is preferred that the shirts be one hundred percent cotton. You will also have to do brace maintenance and cleaning along with monitoring your skin to make sure there is no irritation or other issues. At first it can seem uncomfortable but as you get use to it you can resume all your normal activities. Wear it as tight as possible to keep it from rubbing against your skin.

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Three Habits to Improve Your Mental and Physical Health

By developing three simple habits, you can improve your mental and physical health:

1. Sleep 30 minutes more each day

Increase your sleep about 30 minutes more tonight than you did last night. Stress levels are affected by sleep. Studies show that 90% of people do not get enough sleep. When we do not get enough sleep, we tend to be stressed and sometimes moody. Most people only sleep about 6 to 7 hours. However, we really need 7 to 8 hours of sleep. Try to add an extra 30 minutes of sleep each night. If you have trouble sleeping, try putting on some calm music and lowering the lights. This may help get all the thoughts out of your head.

2. Stretch 30 minutes each morning

Devote 30 minutes to stretching in the morning. If you have back pain, it is important to get up every morning and do your stretches. Many of you might have been in a physical therapy program at some point in your life, and you were given a home exercise program. Where are those sheets with your exercises? I encourage you to pull them out and do your stretches for your back first thing in the morning.

While you are doing your stretches, you could also start working on getting in your water for the day. Drink some water while you are doing your stretches. When the body is tight, you can feel very tense. By increasing your flexibility, you will help to decrease your back pain and decrease that tension. Drink your water and do your stretches.

Stretches for your hamstrings, quads, and lower truck would be great. Hold them for 20 to 30 seconds and repeat five times per set. Depending on the cause of your back pain, other stretches should be included as well.

3. Stress Less

Focus on spending 30 minutes of time to reflect upon the good things in your day. Thirty minutes to think about the things that you are grateful for. Choose 30 minutes before you go to bed in the evenings, after work or whenever, and focus on those things you are grateful for. Find 30 minutes where you can take a walk, get on the treadmill or do some activity depending on your condition. Consider walking outside and reflect upon the things that you are grateful for. This will help to refresh and renew your mind.

Studies have shown that people who are grateful are healthier and more successful, and have less stress. You might want to start keeping a gratitude journal and at the end of the day write down something today today that you are grateful for. There might be someone in your life, your spouse, your child, or your parents. You may need to say something good to them about how they have helped you, how you love them, how much you love them, how much you need them, what they mean to you. Use this time to release frustration, and focus about good things.

This simple formula is an easy path to a healthy body and mind: sleep 30 minutes more each night, do 30 minutes of stretches in the morning, and spend 30 minutes reflecting on the things that you are grateful for.

That's it:

Sleep More

Stretch More

Stress Less

Do these three things for three weeks, and see how you feel. If you have more positive energy, or you feel better in any aspect, continue these habits daily.

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Don’t Think About Your Health The Way Cowboy Fans Think About Their Team

I was a bit of a Dallas Cowboy fan when I was a kid. My main team was the New Orleans Saints, but I honestly enjoyed the Aikman, Smith and Irvin era in Dallas. The intrigue with the Cowboys vanished when the “Big 3” dispersed and through the years I started to notice how insufferable Cowboy fans were.

It's now 2016 and the NFL Draft is in the books. I watch ESPN like most average Joes and I'm just annoyed by all the hype and headlines the Cowboys receive because of a rookie running back who is (undeniably) the missing piece to the Cowboys winning the Super Bowl. It's in the books, the season is over, why watch the games, they have “the best offensive line in the league”, “Tony Romo is moving around better than ever at camp”. It's really amazing the amount media coverage we see for a team that has just two playoff wins in the last 19 years.

But I digress …

OK now that I got all of that out I can get to my real point. The way we think about healthcare is very similar to how Cowboy fans think about their Cowboys. Let me explain.

We've believed the hype with our healthcare system the way Cowboy Fans believe the hype about their team.

If you do the research, American medicine has a horrible track record. Over the years we have built huge hospitals and medical districts that are top of the line and state of the art (just like Jerry Jones' Billion Dollar playpen) and our healthcare system is one of the worst among developed countries while also being the most expensive .

Americans are some of the sickest people on Earth, despite spending the most on healthcare and consuming 75% of the World's prescription medications. That should resonate with everyone. We see the glitz and the glamor and are attracted to it because it looks nice and sparkly, like twinkling giant stars, but the product and results are horrendous or mediocre at best.

The media blitz in Medicine is similar to the unending Cowboy promotion machine

The ads, media, and airtime that our medical system uses seems to promote “major advances” and “new medicines” that continue to sell a false hope to the majority of the American people. Yes there are areas where allopathic medicine and even the Cowboys get it right, but the overall track record is not impressive.

You can not always believe the media blitz. You should not be asking your doctor if “XYZ” medication is right for you. Instead, try asking “What can I do to make sure I never need that kind of medication?”

Blindly believing the Cowboys or the Medical System can make the improvements that they need without major changes to their philosophy will not work.

Whether trying to solve our health issues with more drugs and surgery or hearing about “America's team”, many people (including myself) are tired of the false hope and misinformation that persists. We have to take an active role in our own health.

I know they're trying to make a difference …

To take a step back, I'm sure the creators of these medical products have the people at heart and they are just trying to make a difference, but the reason this system is flawed is because the main agenda is not your health, but about treating disease and generating profits.

All of these super huge hospitals have to be filled with patients in order to stay running and the newer and better the hospital, the more expensive it is to get treated. AT & T Stadium (where the Cowboys play) is a huge and magnificent facility, and yes I treated it the first opportunity I got, but there are a lot of seats and they are not cheap. All of the hoopla that this team creates is simply to fill that stadium to capacity despite the bad product.

America is great because we have a choice.

Professional sports are just fun and games and I like to poke fun at Cowboy fans but our health a serious matter. Stop being sucked into a system that is advertising and selling blind hope and mediocrity. We have no chance of becoming a healthy nation without getting off the train of more and more prescriptions and taking a passive role in our health.

We have one of the worst medical systems in the world and it's because we continue fall into the same traps. The choice we need to start making is to prevent disease instead of just being treated for it. Health-care instead of sick-care. 80% of disease and health issues are lifestyle related, which means they can be prevented.

If we can prevent these health issues, why do not we?

Our approach is wrong. Patients wait until they have a symptom before they take action. Waiting for your first heart attack to start exercising is not an effective strategy. Waiting until your pain gets so bad that the bottles of ibuprofen no longer keep it away is ignoring the signs that you need to make a change.

Many of the countries with the top healthcare systems focus on and implement preventive care such as proper nutrition, active exercising, chiropractic, acupuncture, and health screenings.

Do not wait until your health (or football team) is in such a disarray that you're forced to rebuild.

I'm a chiropractor and I help people with pain on a daily basis, but my preferred patients are people who are not in pain and are here to prevent the many issues that can occur by waiting until disease forces them into my office.

I can guarantee it's cheaper and less time consuming to be proactive in taking care of your health. Let's live in reality, stop committing to a system that has not worked and start looking and listening for healthcare options that makes sense and does more good than harm. And oh yeah, WHO DAT! (Dr. Cordova Note: Ahem, that should read Go Texans!)

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Pillow Sleeping Tips You Never Knew – Expert Advice

Nothing is more maddening than waking up in the morning with dreadful neck and back pain. And you know what the cause of this annoying pain is? It's the pillow you take while sleeping. Yeah, you read it right. The most common cause of neck or back pain in the morning is your wrong pillow taking habits.

When choosing the pillows, it's highly significant that you pick the one that offers full support to your neck and keeps it in the right position. Although a pillow reduces neck tension, it ensures that your weight is even distributed along the vertebrae and spine. An ideal pillow is that which conforms to your body shape thus stopping any damage to existing injuries.

Problems Due Due to Wrong Pillow Selection

Other than neck pain, pillows cause lower back pain too. And it happens when the pillow is too high. Apposite sleeping habits contribute great in keeping your back healthy over the coming years. Adopting this simple mantra, Spend the time to relax your back in bed rather than putting stress on it, canbridge the pain incredibly.

Have you ever speculated that sleeping in an uncomfortable position do not good to your pain and increase it instead? Poor sleeping routine is the largest consequence of back and neck pain. Not treating this issue on time can cause major problems so depriving you of night sleep and then leaving you pooped the very next day.

So now, let's dig deep into the sleep-related habits caused due to the pillows:

Sleeping Way

It does not actually matter that for how many hours you sleep but in which position you sleep does. If you find yourself in trouble at night then it's the time to change your sleeping position. Lets' get your hands on pillows to have a restful night and painless morning:

· Pillows maintain the body pressure while you lie down. And if you sleep on your side, take a pillow to place between your knees. It will keep the hips at a right level thus reducing back pain.

· Place the pillow under your knees to ease down the pressure from the lower back if you sleep on your back.

· I would suggest not sleeping on your stomach as it causes hypertension without making you notice this.

Although these practices are beneficial, the quality of pillows can not be overlooked. Neck and back pain is interrelated to each other so keeping the neck in a right position does wonder in treating lower back pain. Pillows must be filled regularly to ensure that they do not get flat over time.

Many people like flat pillows while some like too high pillows. It is suggested to lay down on the bed with your nose parallel to the base for best results.

Wake Up Way

You wake up every day and the way you wake up is as important as the way you sleep. Quickly hopping out of the bed puts the strain on the body that causing lower back pain.

· Roll to the bedside and squeeze your abdominal muscles when you wake up. Next, while putting your feet to the floor, lift yourself up using your arm. Lastly, before standing up straight, roll your neck and do some light stretches as it will help your muscles to work perfectly after the whole restful night.

Mattress Quality

Well, the most integral part of restful sleeping lies in the mattress. Make sure to buy a quality mattress that is so designed to support your back and neck curves. A mattress either must be too hard nor too soft. The soft mattress sinks you down in it and you find difficulty in waking up.

I would suggest changing the mattress every 8-12 years. Also, you must turn over the mattress over and around to prevent floating.

Tweaking your sleeping habits can work like a miracle in treating your back and neck pain. However, doing some small bed workouts each night is beneficial to your neck and back. Although it may be alluring to watch television and fall sleep on the couch, it can give severe pain in the back and neck. So be careful with your postures and say goodbye to back and neck pain.

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Benefits Of Stretching And Traction

Me: “Do you stretch?” Patient: “Not as much as I should.” Most people know they should stretch. They know they feel better when they do stretch, but they still do not. Why do not people stretch?

They're stretching the wrong areas and not seeing the benefits that they should.

Some things to consider; you may not be stretching long enough, at the right time, or the right areas.

How long should you stretch?

Most people do not stretch nearly long enough. When it is time to stretch ( more on that in a minute ), you need to hold your stretches for at least 30 seconds, 60 seconds if you're over 40 years old. It takes that long for you to see any real change. Stretching shorter than that means you just did a little warm up, you will not see any lasting changes to your flexibility.

When should you stretch?

The time of day and what you're doing makes a big difference in the type of stretching and how long you should stretch. Before you workout, it's really best to do very short stretches. Literally 3 – 5 second stretches to actively warm up your muscles.

Since muscles, ligaments, and tendons warm up at different rates, it does not do you much good and could actually lead to an injury. Pre-workout, you should do a lighter version of whatever you're about to do. Playing basketball, do some light dribbling and shooting. Getting ready to go for a run, do a light jog until you feel like you are loosened up.

For this reason, I have to believe that stretching at the end of your day would be more effective in improving flexibility than rolling out of bed and doing a big stretching routine. If you do have to knock it out in the morning, try to walk around a bit first or jog in place. Do something to get the blood moving before you start stretching.

What areas should you stretch?

This is a tough one to answer because it really depends on what you do all day. Your daily activities will determine your posture, your weak areas, your tight areas, and what you should do about them. Since most of our patients are sitting at a computer all day, I'll focus on that.

Generally speaking, you do not need to stretch the back of your neck or your lower back. The only areas on the back of your body that you will need to stretch are your hamstrings and your hip rotators. Most areas of your body that are tight are on the front of your body.

You'll want to stretch your quadriceps, your hip flexors, and the front of your neck.

What's traction?

I include talks about trafficking because this is almost always the very next question patients ask, “how do you feel about those things where you hang upside down?” Inversion tables are available at a lot of stores. You can spend a little or a lot, depending on what you're looking for.

The more expensive ones tend to give you a lot of angles you can hang upside-down from, and they have an easy “turn right side up” button. Cheaper models will require a bit of core strength to return to an upright position.

I do like the idea of ​​an inversion table, but I do not enjoy them myself. Hanging upside-down is not fun for me, nor is it for everyone. I would recommend visiting a store like Relax The Back. They've got a lot of them and you can try them out yourself.

We do lose a lot of disc and joint space during the day due to gravity, so inversion tables make sense. They're not a replacement for a chiropractic adjustment or stretching but they can be very helpful for a lot of people. Be sure to ask your chiropractor first if you should buy one. They'll know more about your case and can give you specific advice.

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How Long Are You Going To Let Neck Pain Ruin Your Life?

When you have injured your neck, the only thought you most likely will have is: When will I receive neck pain relief? Spinal pain can be an excruciating experience. With different causes and varying degrees of pain, it can be a delicate position in which you find yourself. Fortunately, there are some things you can do to alleviate the pain and possibly eradicate the problem. Take a look at the following things you should know about your situation:

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Choosing the Best Lower Back Brace

Before choosing a back brace you will need to determine what the purpose of the back brace and what it can do for you. When getting a medical brace for your back the doctor prescribing the brace will have all this information ready when you are being fitted for a brace for your back.

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Benefits of Having Minimally Invasive Spine Surgery

Benefits include but are not limited to:

· Increased safety – With tinier incisions, there's less trauma to one's body and much less blood loss. There's also less chance of infection.

· Less scarring – With the small incision there's only a stitch or two involved, that means less scarring.

· Quick recovery – Traditional surgeries take up to two months to recover from, but minimally invasive procedures only take a couple weeks on average.

· Lower length of hospital stay – Most MIS rules are known to have 23-hour discharge or they are a scheduled outpatient surgery. It's physician dependent as well as based on the work that needs to be done.

What the Patient Should Expect

It's always nerve wracking to go into a procedure and not know what exactly will happen. Here's what to plan for before, during and after minimally invasive spine surgery.

Prepare for surgery

Weeks or even months before the surgery, the doctor will tell patients to engage in several steps to include filling prescriptions, quitting smoking, not taking aspirin or other blood thinners, getting lab work done and pre-registering for the upcoming hospital visit. Doctors are also now advising that patients quit all hormone replacement therapy.

The day before the surgery the patient will schedule a post-op appointment with the doctor. This usually is scheduled about two weeks after the surgery. They should also wash the surgical area with a mild soap and wash their hair as an added bonus, as they may not feel like showering for a day or two after. It's advised not to use any lotions or moisturizer, make-up or similar items.

Patients should also follow any directions given for bowel preparation which includes no food or water after midnight. They should also refrain from drinking alcohol. It's okay to brush teeth as long as no water is swallowed.

Wear loose-fit clothing and leave all valuables at home for added security. If there are any added instructions they'll be given by the physician, so anyone should pay attention closely during the pre-op meeting.

After the Surgery

Plan to spend the first few hours in recovery after the surgery. This will allow medical professionals to see vitals and give pain meds as well as antibiotics. From there, the patient will be moved to a room in the hospital and still have an IV for when. As soon as the patient is comfortable moving the catheter will be removed and they can go to the restroom. The length of stay could be up to a few days depending on the procedure.

From there, a medical professional will advise on when the patient can shower, and prescribe pain medication. After some time, and some follow up visits they'll let them know when they can return to normal activity. The time span will depend on the case at hand.


In closing, there's no denying that minimally invasive spine ways among others are the smart choice. With far more benefits than traditional, it's no wonder that they are becoming more popular and phasing out older methods. As more and more patients here by word of mouth the success their friends and family have had with MIS, it continues to be the top method to correct all kinds of back issues to include sciatica, directory and spinal fusion.

It's certainly worth the consideration for anyone who needs back surgery. There are plenty of centers and doctors who have studied the methods so there should be options worldwide to learn more.

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Tips After Having Laser Back Surgery

Be sure to pay attention to any post-op guidelines that are given to help encourage rest and limit activity to only necessary physical therapy. This way gaining mobility and strength will be easy without suffering any further injury. It can be difficult to control the urge to go out and do all the things one could not before, as they will likely be enjoying less pain almost immediately after the surgery. Easing into exercises is key to prevent spinal injury again, as well as any muscle strain. Keep in mind that the body is not used to so much activity so starting slowly and knowing when to take a break are important.

Exerciseto aid recovery

Speaking of exercise, there are many to encourage recovery. Physical Therapy experts have developed stretches and exercises just for those who have received laser spine surgery. These exercises will make sure successful recovery. While recovering, routine checksups will be mandatory to make sure everything is going well and the back is healing the right way. If any of the stretches or exercises are painful or even uncomfortable they can recommend different ones.

Sometimes, the doctor may want the patient to seek physical therapy. Being supervised will ensure that they are being executed the correct way. The exercises will be altered as the patient recovers. Here are some samples of the various levels of exercise and things that will be done at home to feel better, faster.

Common Exercise Levels

The first group of exercises are for patients who have been out of surgery for a couple weeks. The shoulder press is a common exercise to help strengthen the upper back and aid in posture. It can be done at home by lying on the back with knees bent. Legs are about hip width apart and arms on both sides with palms facing up. The patient inhales slowly, and as they exhale they press their shoulders into the floor without arching the back at all.

The second level of exercises involves more advanced moves. They'll usually be prescribed after doing the first level for a couple weeks. Bridges are a common exercise recommended by spinal surgery doctors and physical therapists. They are completed by lying on the floor on one's back. Palms are turned down as the patient inhales and raises their pelvis off the floor. They lower on the exhale. This is a great exercise for strengthening the lower back and hips.

Stay Connected

It's important to stay connected with the surgery doctor even long after the procedure and recovery. They will keep a close watch on the patient and check their back to be sure that everything is working as is expected. A very small percentage of people will need to have surgery again. The number is far less for minimally invasive spine surgery than it is for traditional options.

There are many other benefits, too. These included a lower risk of infection, faster recovery, and the ability to return to work and other beloved activities much sooner. Because of the benefits and the growth in popularity since MIS 'inception, it continues to grow and be the top choice for those who must undergo surgery to correct sciatica, slipped disk and other back issues. Just be sure to do research on the doctors and facilities performing the procedure to ensure that they are very successful before signing up for the surgery.

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Foods to Eat & Avoid to Relieve Back Pain

It is essential to maintain a healthy diet to reduce and prevent back and neck pain. A balanced diet combined with a good physical fitness routine can help you avoid back and neck pain and other problems as well. Include lots of healthy anti-inflammatory and nutritious foods in your diet along with calcium to support your spine. However, it is essential to consult a physician or surgeon to avoid any complications if making any changes to your regular diet.

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