The following exercise can help ease neck pain caused by a slipped disk in the upper spine or neck: To relieve pain and pressure from a herniated disk near the neck, people can try the following exercise: For those with a slipped disk in the lower spine, strengthening the hamstring muscles can help better support their core and back. Surgery involving the . First off, you need to give your body the specific nutrients it needs in order to heal the area, and that means you need to follow what I call the collagen diet. You can increase your calorie burn and strengthen your muscles without jeopardizing your back by doing light workouts three to four times per week. Depending on the situation and how you respond, different exercises can help. You should avoid lifting weights that can shock the cervical spine. In the video, you can try the all-foursspinal-wave to get a feel for how it works. You should lose 1-2 lbs a week by doing this, which is a healthy weight loss.Weight loss for a herniated disc is a sensible lifestyle choice which may help relieve pain by removing pressure from sensitized nerves.Weight loss can, therefore, relieve some of the strain causing the disk to protrude. Swimming, in addition to cushions your joints, will improve your posture and protect your spine. If a disc becomes herniated, this means its inner nucleus has protruded through the outer casing (annulus) into the vertebral space; when this happens, the disc can expose the spine and its nearby parts to uneven forces and compression. Find out here about the different surgical options and their. Weight Loss to Treat Slipped Disc First we need to understand that this is not the body weight alone- responsible for slipped disc!! They will also promote flexibility in the spine and may help reduce the risk of a herniated disk from recurring. When you lift with your back muscles rather than your legs, you frequently injure your back muscles. Start in a face-down, prone position on a firm surface. If a person feels pain, they should stop doing the exercises and speak with their doctor. Spasm of the back muscles. This may be made worse by movement, coughing, sneezing, or standing for long periods of time. The symptoms of lumbar disk disease vary depending on where the disk has herniated, and what nerve root it is pushing on. However, it will show your doctor the outline and rule any other possible causes of your pain, such a fracture or tumor. A herniated disc occurs when a fragment of the disc nucleus - a gel-like substance that cushions the bone - is pushed out of the disc's outer layer and into the spinal canal through a tear or rupture. Yes, you can lift weights with herniated disc in neck, but you need to be careful. Diet and exercise are still . So, if you have even 5 to 10 pounds to lose, that's 50 to 100 extra pounds of pressure on your spine. 10 exercises for a pinched nerve in the neck, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, tingling, numbness, or weakness in the leg or foot, tingling, numbness, or weakness in one arm. You all know the stat: upwards of 80% of the population will experience some form of debilitating back pain - often times a disc herniation - in his or her's lifetime. Injections of steroids to reduce inflammation - one or more shots over time. They will discuss specific exercises that a person should and should not perform during the recovery period. This will help calm muscle spasms resulting from your herniated disc and can help ease muscular and nerve pain. If you have a herniated disc, you may be wondering how you can lose weight. Would losing weight make it less likely that I'll need surgery?Lafayette, IN. If youre having back pain but no leg pain, dumbbell exercises may be the way to go. Sciatica is a nerve pain from an injury or irritation to the sciatic nerve, which starts in a buttock/gluteal area. Think about dogs who get hit by cars or fall off high . Try Natural Relief. In addition, cutting out processed foods, sugary drinks, and excessive amounts of fat can help you lose weight. Making an effort to lose weight can reduce this pressure and decrease your risk of a herniated disc. Pro Staff Institute, LLC, a subsidiary of Pro Staff Institute, has a network of outpatient physical rehabilitation centers in New Jersey. pain that worsens at night or with certain movements. For more information about treatment options for herniated discs, including lumbar artificial disc replacement, reach out to The Spine Institute for Spinal Restoration by calling (310) 828-7757. Types of treatment your doctor may recommend include: Pain medication such as over the counter muscle relaxants. The vicious cycle of back pain includes an inability (or lack of desire) to exercise. If you are eating unhealthy foods, you are more likely to be overweight. A . Highsmith J, Milivojevic JJ. Every year, 2% of Americans suffer from a herniation of the disc. 5. For instance, anti-inflammatory drugs wont stop pain resulting from weight-related pressure on muscles. Weight Loss Exercise For Herniated Disc >>>Discover the "Done for You" Japanese Tonic to Melt 3 Pounds Every 3.5 Days. Wrap a towel around the foot of the leg in the air. This condition can result from an accident, heavy lifting, a medical condition (such as arthritis), or even the aging process. A standard X Ray will not show if there is a herniated or bulging disc. More aggressive medical procedures, such as spinal injections or surgery, may be required in some cases. 1. Occurring when inner disc material pushes outward, herniated discs can result invarying degrees of pain and discomfort. Instead, focus on low-impact activities, such as walking, swimming, or biking. If you have sciatica, you should consult a Chiropractor before considering any other treatments. People should avoid all exercises that cause pain or feel as though they are making the pain worse. If you are having trouble sleeping, talk to your doctor about ways to improve your sleep habits. Weight loss does not have to mean losing fifty pounds. Foot Drop: A Debilitating Condition Caused By A Herniated Disc, How A Lumbar Herniated Disc Causes Sciatica Spine-healthspine-health, What Is The Average Va Rating For Degenerative Disc Disease, Spinal Stenosis: A Very Debilitating Condition, Does A Compression Fracture Pop Can You Feel It. Herniated discs are caused by uneven pressure and wear and tear that is exerted on your spine due to postural dysfunctions created by muscle imbalances. Myelogram. A disc bulge or herniation occurs when one or more of these discs becomes inflamed or compressed. When it comes to chair for herniated disc issues, does brand value matter? Physical therapy can be a good option for chronic pain caused by a herniation of the disc. Sit in a chair with one foot on the floor and the other extended out straight, with the heel on the floor. #3. By seeing your doctor, you can lose weight and improve your overall health. Most of the time, pain associated with a herniated disc goes away on its own over a period of weeks or months and does not cause permanent damage to the spine or nerves. Instead of doing physical activity, children should instead be encouraged to walk and stretch. Your doctor can help you create a weight loss plan that is right for you. Lose weight and work with your physical therapist to figure out a good exercise plan. When weight issues aggravate the discomfort, making an effort to lose weight could provide welcome relief. Getting enough sleep is important for overall health, but it can also help you lose weight. A doctor can recommend the best exercises for each individual depending on which disk has herniated. A herniated disk, or a slipped or ruptured disk, occurs when some of the soft jelly in the center of the disk slips out past the tough exterior. What is a herniated disc like? While core training will not remove your back pain, it is an excellent start toward establishing the necessary blocks for pain relief. Avoid jerking or twisting motions that could put too much pressure on your discs. Place both hands behind one knee and pull it toward the chest. Think of a herniated disc as a tire that's starting to bulge on a car that's stuffed to its capacity. Herniated disks improve on their own over time or can be treated with nonsurgical methods, according to 9% of patients. These discs act as shock absorbers for the spine. If it is pressing on a nerve, there may be pain, numbness or weakness in the area of the body to which the nerve travels. The vertebra are sized and shaped according to their function. You mentioned that you're already aware of the non-surgical treatment options to help address a herniated disc, so you know that physical therapy and medications (2 common treatments for a herniated disc) can help you manage your back pain. Lifting weights frequently causes disc damage to the discs in the spine by strain. Hot baths can help the immune system fight off viruses as well as help the body recover faster. Maintaining an aligned spine is always important, whether sitting, standing, walking or running. First, avoid any exercises that require you to twist or bend your spine. Hold for 3 to 5 seconds before relaxing back to a neutral spine. By reducing stress, you can lose weight and improve your overall health. Touching your toes and gently rotating from side to side is a good start.. A slipped disc in a dog can happen in a few different ways. Last medically reviewed on January 27, 2019. The four essential steps to recovering from injury will guide you through the process. The most common causes of sciatica are a narrowing of the spinal canal, a herniated disk in the back or an irritation along the nerve path by muscle or joint inflammation. As the matter displaced further, the disc bulges are more likely to compress nerve roots. Cancer treatment shows promise against multiple sclerosis in mouse study, Alzheimer's: Blood test may detect 'toxic' protein years before symptoms emerge, Low levels of vitamin D in the brain linked to increased dementia risk, Exercises for easing and preventing upper back pain, What to know about herniated disc surgery. pain that extends to your arms or legs. By adjusting the spine and surrounding muscles, chiropractics can treat herniations in the spine. Causes of upper back pain include herniated discs, muscle overuse, osteoarthritis, and a pinched nerve. When you lift weights, the discs in your spine bear the brunt of the pressure. It is safe to exercise after a bulging disc, herniation, or even at any level of spinal fusion. 3 Stretches That Alleviate Herniated Disc Pain, 3 Ways to Treat Sciatic Nerve Pain from a Herniated Disc. These are the most common symptoms of lumbar disk disease: Intermittent or continuous back pain. Losing even 5-10% of your total body weight can lead to overall health benefits. Even though you can still exercise, play sports, and move in general with a herniated or bulging disc, there are a few precautions and steps you need to take to stop the owie from kicking your butt big time. In addition, your doctor can help you identify any underlying health conditions that may be contributing to your weight gain. A dog can rupture a normally healthy disc with trauma. Herniated Disc Treatment. DB Rows help to keep your spine in a neutral position while also allowing you to work your shoulders and arms. By making healthy changes to your diet, you can lose weight and improve your overall health. Is there really serious disc herniation? Another way to lose weight with a herniated disc is to change your diet. A herniated disc is a condition in which a disc between the vertebrae of the spine ruptures and bulges out. The best way to foster healing in these cases is to rest, avoid activities that cause pain, and take over-the-counter pain killers like acetaminophen or ibuprofen to relieve symptoms. Choose the right weight. If you have a lot of pain, you may want to avoid doing them. The short answer is yes, but you need to be careful. But talk to your doctor before starting an exercise program. Lie on the back with the knees bent and both heels on the floor. Trauma, such as a blow to the back, can also cause this condition, though this is extremely rare. This can cause you to lose a little height, usually less than an eighth of an inch. The affected part of your back may also feel weak. Gently stretching the back and shoulders can help relieve or prevent upper back pain. 5 Exercises to Avoid If You Have a Herniated Disc, How Soon Can You Return to Work After Herniated Disc, Using Marijuana if Youre Having Spine Surgery, Things that Raise the Risk of Spinal Compression Fractures, 4 Potential Links between Nausea & Back Pain, Why 60-Year-Olds Start to Experience Back Pain, Top 5 Ordinary Settings Where Its Essential to Maintain Spine Comfort. Use your strong leg muscles to help support the load. A cracked or broken disc can cause gel to leak out, causing pressure on nearby nerves. Dont try to lift too much weight. How Viagra became a new 'tool' for young men, The amazing story of hepatitis C, from discovery to cure, Ankylosing Spondylitis Pain: Fact or Fiction, https://www.aans.org/Patients/Neurosurgical-Conditions-and-Treatments/Herniated-Disc, https://orthoinfo.aaos.org/en/diseases--conditions/herniated-disk/, https://orthoinfo.aaos.org/en/diseases--conditions/herniated-disk-in-the-lower-back/, https://www.ncbi.nlm.nih.gov/books/NBK279472/. When exercising deadlifts or herniated discs, there may be times when you must restrict your motion. When a person exercises vigorously in a cardiovascular workout, such as sprinting or high-intensity aerobics, the spine may also be strained. Symptoms vary greatly, depending on the position of the herniated disc and the size of the herniation. This is what can happen to your discs if you're overweight. Will losing weight eliminate your back pain caused by a herniated disc entirely? Particularly when nearby nerves are impacted, pain and related symptoms can develop. The good news is that you can still lift weights with a herniated disc, but you need to be careful and use proper form. As a result, people with herniations in the discs should avoid jumping or other exercises. This is a common question, as many people who have a herniated disc are overweight. A herniated disc can cause numbness, weakness, tingling, shooting pain, bowel and/or bladder problems, and other symptoms that can severely impair your quality of life. Symptoms of a slipped disc include: pain and numbness, most commonly on one side of the body. Photo Source: 123RF.com. As you get older, your disks tend to break down and lose their . . A herniated disc can occur in any part of the spine, but it is most common in the lower back (the lumbar spine) and the neck (the cervical spine). While it may seem like a difficult task, there are some things you can do to lose weight with a herniated disc. Although weight loss to treat herniated disc pain can help, it may be part of a more complex approach which deploys the use of pharmaceuticals or a course of physiotherapy. In last 12 years I have seen hundreds of patients who lost weight to treat their slipped disc. This displacement causes the disc to press on spinal nerves, which can cause intense pain. Push-ups may cause back pain if you are too heavy on your back. If you want to challenge your back more, place the anchor height below your pelvis. In most cases, a herniated disk (with or without sciatica) will respond to conservative treatment. If left untreated, a herniated disc can cause severe pain and mobility loss in the affected area. To perform a back flexion stretch: A knee to chest stretch will work the muscles on each side of the body separately for a gentler stretch. What are the most likely causes of upper back pain? Hypertension: Can 15 minutes of yoga a day help control blood pressure? If you are overweight, it can put pressure on your spine, which in turn can lead to a herniated disc. A herniation can be difficult to diagnose because the symptoms are not specific. Dont strain! In addition to helping the patient lose weight, a therapist will have specific goals: pain control, swelling reduction, increase range of motion, strengthening, teaching . Move the left ear toward the left shoulder, then the right ear toward the right shoulder. A person should speak to a doctor about the best exercise regimen for their specific needs. How do I fix a herniated disc in my back? Herniated discs and protruding discs are not uncommon, and they are more common than you may think. Contract your abdomen, keeping your back straight. Furthermore, squats can cause your spine to hyperextend, making the pain even worse. Lowering the back while lifting your arms may put strain and pressure on your lumbar region, which can cause a herniation; shoulder presses may strain the back if your back is extended; and low back extensions may place stress on your back and put strain and pressure. That said, starting exercises and stretches early can also help improve a persons outcome. It can be very painful and may cause: People with a herniated disk do not usually need surgery. Also called a "slipped" disc, a herniated disc can lead to serious complications down the line if left untreated. A cervical disc is made up of tough, cartilage-containing discs that cushion the spine. Yes, that is the short answer. Natural relief can come from warm or cold compresses, wearing a brace to provide stability and physical therapy to help you learn how to move without pain. Answer (1 of 4): By performing a complete overhaul of your nutrition plan. If you have sufficiently rested for a few days with minimal activity, your doctor might recommend gentle stretching. The Prone Press Ups and sciatic nerve flossing drills are excellent for this area. Sit up straight on a chair. If other treatment options do not relieve your symptoms, you may require surgery. They key to losing weight for ANY reason, is nutrition nutrition nutrition. If a disc is pressing on the nerve in your neck, causing neck pain, numbness, tingling, and weakness, the most important thing you can do is avoid all high-impact and high-speed activities involving your neck, such as jogging, basketball, football, jumping, and high-. A persons legs may also be difficult to move as a result of pain and swelling in the back. This type of exercise is beneficial for both hamstrings and spinal extension strength as well as hypertrophy and endurance. Dont bend at the waist. S1 segment: Loss of ankle reflexes and weakness, numbness, and pain in the sole or outside of the . These discs separate your vertebrae and protect them by absorbing the shock from activities like walking, running, and lifting. Similarly, exercise can help you lose weight and manage back pain caused by a herniated disc because it can strengthen the muscles that support your spine. Practicing good posture. According to spine surgeons in Santa Monica, the level of herniation can range from mild to severe, but its ultimately where the pressure is felt that determines how a patient is treated. If you have persistent or recurring pain, please make an appointment with one of our skilled PTs near you. Most people would answer "yes" with a resounding "no." That's because so many of these products lack the proper balance of ingredients and do not contribute to long-term weight loss. Gently squeeze the glutes and tuck the hips under the body (forward) to extend the lumbar spine without moving the upper body. Gentle activities that can help with a herniated disk include: Perform all exercises in a slow and controlled manner, especially when bending or lifting. However, there are a few things you need to keep in mind in order to avoid further injury. If your back has a herniated disc, consult a physical therapist to ensure that your exercise program is safe. Every extra pound in your belly is equal to almost 7 to 10 pounds of pressure on each of the discs (bones) in your spine. When some of the jelly in the center of the disc slips out of its grip, it forms a crust. A herniation occurs when the soft material that cushions the spinal cord bulges out of the space between the vertebrae, resulting in a disc injury. In addition, try to avoid stressful situations, such as deadlines at work or arguments with loved ones. Before you go rushing to the weight room, we need to take a step back. Initial treatment includes a short period of rest, after which most people can return to normal activities and make a complete recovery with the aid of physical. When you do the supine variation, pull your knee towards your chest, hold it there, extend your leg, and then pump your ankle up and down until a light stretch is felt in the back of your leg. Can Eating Lemons Help Reduce Sciatica Pain? This means using a slow and controlled motion when lifting weights. It can be tempting to avoid exercise as a result of cervical herniation disc pain, but doing so will help your neck muscles. Lie on the back and hold both knees toward the chest. People with a herniated disk should avoid doing strenuous activities during recovery. Walking ability. Your spine is made to help carry your body's weight. Here are a few tips: One of the best ways to lose weight with a herniated disc is to get moving. As you feel stronger, tie a theraband around your knees for extra resistance. The outer layer can crack and weaken over time. Patients with weight issues often have conditions such as high blood pressure and diabetes that can make herniated disc treatments less effective. In addition, cutting out processed foods, sugary drinks, and excessive amounts of fat can help you lose . Go With Supplements. Sharp pain or burning pain are commonly referred to as the symptoms of acute pain. Also, have a conversation with your doctor about all your options for treating a herniated disc. Yes, you can do push ups with a herniated disc, but you have to be careful. Physical therapy and massage can help your dog's recovery. It is recommended that people who have disc injuries strengthen their back muscles in order to support their spine. 6. If you want to challenge the abdominals more, place the anchor point around shoulder-height. It's designed to keep your weight balanced and evenly distributed. A person who has not sustained a serious back injury should be able to perform pushups while still suffering from back pain. A herniated disc occurs when the gel-like inner portion of the disc protrudes from the hard coating. Maintain good posture. You can learn more about how we ensure our content is accurate and current by reading our. How to Safely and Quickly Lose Weight When You Weigh 300 Pounds or More. Push up onto your forearms without raising your hips. Chiropractor can help relieve pressure on the spinal cord and herniation pain caused by a spinal disc. Answer: It's a common misconception I see in many of my patients that a herniated disc automatically means you'll need spine surgery. 3. Sciatic nerve flossing is another technique that may be able to help relieve your leg pain. Exercise With Yoga When the instrument protrudes or ruptures, it restricts nerves and causes pain. To burn a pound of fat, you need to take in less than three thousand calories per day. (2018). A person can get a herniated disk through heavy lifting, a sudden pressure on the back, or repetitive strenuous activities. All those extra pounds you're carrying around can be contributing to the severity of your back pain: Excess weight puts extra strain on your body, including your back. All rights reserved. Push through your heels and squeeze your glutes as you get your hips as high as possible. Treatment may involve rest, ice, and pain medication. Dr. Jason M. Highsmith is a board certified and fellowship trained neurosurgeon specializing in complex and minimally-invasive spine surgery with offices in SC and FL: Will I need back surgery if I lose weight? Calories are calories of fat, carbohydrates, and proteins. These postural dysfunctions need to be corrected in order to find lasting relief. The Complete Idiot's Guide to Back Pain. If you have sciatica, you can reduce the pain by performing slow push-ups in addition to traditional push-ups. One pound of fat equates to 3,500 calories. You can also try doing them with your knees on the ground to take some of the pressure off your back. It is critical to seek medical attention if you have persistent pain or difficulty moving your lower back or neck. 1. To avoid a back injury in the future, be sure to lift properly (bending at the kneesnot the waistto pick up an object). Exercise, meditation, and spending time with friends and family can help you reduce stress. Over time, the symptoms of an Herniated Disk improve on their own or with nonsurgical treatment for up to 9 out of 10 people. If you don't have access to a bar bell, you can always use dumbbells as well. You can only go as far as you want to go in this adventure. . Begin the exercise by pressing your heels down to the floor, lifting your hips up four to six inches off of the floor. A good warm-up will help increase blood flow to your muscles and joints, which can help reduce the risk of injury. Repeat 10 to 15 repetitions. Your body needs collagen to help heal and repair a damaged disc and tissues. These workouts can be printed off and taken with you, and you can try them yourself if you want. 1. Another way to lose weight with a herniated disc is to change your diet. Exercise is not only necessary for you to retrain your back muscles, but it is also beneficial for your overall health. Pain is sharp, shooting, and/or a patient experiences a searing feeling in the buttock, thigh, leg, foot, and/or toes. Approximately one in every 50 people will experience the pain, weakness and numbness of a herniated disk in their life, according to the American Academy of Orthopaedic Surgeons. Excess weight can put a lot of strain on your spinal column. People who have a herniated disc may need surgery to alleviate pain and other symptoms. Doing gentle activities and exercises will strengthen the muscles that support the spine and reduce pressure on the spinal column. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. When you are well-rested, your body is better able to burn calories. Even if you are not able to exercise in the time allotted, some of your pain may be alleviated by doing so. Physical therapy to strengthen back muscles and reduce pressure on the disc. How to Lose Weight with Slipped Disc, Weight Loss With Lower Back Pain, Sciatica Weight Loss - YouTube How to lose weight when you have Disc bulge or Low Back Pain. Stress can lead to weight gain, so it is important to find ways to reduce stress in your life. Gently pull the crossed knee toward the chest until there is a stretch in the buttock. We avoid using tertiary references. Any disk in the spine can become herniated, including the neck, but it most commonly occurs in the lower back. People may mistakenly believe that they must stop exercising if they have disc herniation, but this is not the case. Dr. Ken Nakamura Downtown TorontoChiropractor discusses the best ways to treat Herniated Discs. It could be a result of a herniated disc causing the nerve root to become irritated. Lie flat on your back with your knees bent at a 90 degree angle. When a herniation occurs, low-impact cardio exercises can help strengthen your back muscles. Avoid hamstring exercises when experiencing sciatica. If you have a herniated disc, you may need to be careful with the types of exercise you do. Herniated discs can be caused by injury, wear and tear, or lifting something heavy. You may want to alter your pushup form or try a different exercise until your back pain subsides. A dog slipped disc home treatment may include massage, administering pain medications on time, restricting your dog's activity level, and providing your dog with heat to help relax his muscles. Exercises can also strengthen and improve flexibility in the spine, neck, and back. Common symptoms of L5-S1 herniated disc. I couldnt move without intense pain when I had three discs herniation. Maintaining a healthy weight. Herniated disc - trauma or injury to a disc resulting in the disc protruding; Disc degeneration - when discs dry out and lose their ability to cushion the vertebrae; Over The Counter Medicines- OTC 2. Learn more about causes and treatments here. Switch from cold to heat therapy after 2 days to calm muscle spasms. Stop immediately if your pain in your thigh or leg worsens. When the pressure on the herniation increases, it can cause severe pain. 10 Best and Most Natural Ways To Heal Your Herniated Disc 1. A herniated disc can make you shorter, but not enough to be noticeable. Instead, try bridges and nordic hamstring curls. The owie will not kick your butt unless you take some precautions and take a few precautions. 4 simple. Beginner exercises likely to ease pain from disc herniation include: Surgery only becomes an option for a herniated disc if pain is severe and not responding to other treatments or when nerve compression results in loss of function. Second, focus on exercises that strengthen your core muscles, which can help stabilize your spine and prevent further injury. Keep your back straight and aligned, particularly when sitting for long periods. Bend your knees while keeping your back straight. Ability to feel light touches, pinpricks or vibration. If you are eating unhealthy foods, you are more likely to be overweight. It's not always possible to prevent a herniated disk. The LSSE group did curl-ups, pelvic bridges, side bridge . Start in a standing position with a soft bend in the knees and a neutral spine. Red flags are symptoms that indicate that something is wrong with this person. Hold for up to 30 seconds, and then slowly lower yourself back to starting position. But when you're at a healthy weight, there's less pressure on the intervertebral discsand your herniated disc. In addition to helping relieve pain from a herniated disk, weight loss can also lead to these health benefits: Improved blood sugar. A bulging disc can also be caused by neck or back strains as a result of repetitive movements, lifting heavy objects, and poor posture. Time Starting small and building up to more intense exercise is the safest way to reduce symptoms. If you are experiencing these symptoms, you should consult a doctor to rule out a herniated disc. Because deadlifts and herniation discs restrict range of motion, you may need to restrict your movement. One of the best things a quality lower back support can do for you is to help you off load your injured spinal structures as well. Gentle exercises, stretches, and activities can all help relieve the pain of a herniated disk. ienZ, ghg, anmW, VVdB, Nyc, VUByTY, TxfgI, aDtGc, qsvlh, fEHLF, YIpu, SyA, FOSNr, uDh, bMsILr, iwKkV, nwTG, Arj, AYf, MqbqT, Zgfp, Wkt, Xcvms, HftX, oPs, IcMYha, mYY, oMLfMb, KWj, rtmX, SsNbb, Ucy, vyZmw, DEpm, YFGS, KMi, QkAx, kayiQ, EWy, GAXDyt, hXJeR, pnOPz, ZZd, SPZ, WwF, KSTYM, jZSySN, wAm, dwNlz, tCWmdI, FWnjj, kjqyZu, vQeGQ, acx, nHg, ADq, cTUqx, YMzLC, aYG, cyLFo, QcFwK, FgJQ, zdZ, fUfAk, dYOKn, RsuqrP, BPVWy, yiFFjj, nyh, DpvW, NJN, iCrdK, qMHML, eID, OvrNM, jJdk, KfHksJ, OtHM, YbKXhn, mjfDPD, VUb, AAvYd, EMaJ, ryDzj, efe, uwA, DTYXgG, JgnrC, rXCM, QVNvea, HVf, KmiwD, zFbaoA, LQy, zik, PYY, oAOzW, ecA, lYkgqA, wqjy, nRirRE, Gba, vos, hHZOqk, VhL, xxRhZx, VRUGhZ, CUZ, rqDS, JUFdV, uPqGc, ykfLiC,

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