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Thursday Jan 28, 2021

Post Partum Back Pain: How To Assess Your Diastasis Recti And Improve Post Pregnancy Back Health With Dr Alli Cain

Thursday Jan 28, 2021

Research suggests that up to 50% of women can experience back pain in the first few months following pregnancy which can last between 6 months and a decade! Post partum back pain usually occurs due to pregnancy related changes in the musculoskeletal system that continue after delivery. There are different factors that can contribute to the risk of back pain such as the type of delivery and potential trauma suffered during labour. We have to acknowledge that whilst pregnancy is for the most part a natural process it still has a profound effect on the human body which cannot be underestimated. The effects of pregnancy on the muscles and joints of the back and pelvis vary but a surge in levels of the hormones relaxin, oestrogen, and progesterone results in considerable relaxation of the joints which takes at least 6-8 weeks to return to normal. Given the significant changes that occur during pregnancy it is surprising how little focus is placed on return post pregnancy rehabilitation. If we ever suffer significant trauma then we would always take the appropriate advice before returning to sporting activity yet this is not the case post partum.

In this episode we talk with Dr Alli Cain about post partum rehabilitation and discuss why so little focus is placed on advising women about their musculoskeletal health following birth. As Dr Alli states, the traditional healthcare system provides a better rehab protocol for sprained ankles than mothers after birth! We discuss some of the minimum expectations that that all women should have following pregnancy and some of the key things that should be considered. Ultimately, women should not be expected to pay a lifelong price for a baby’s birth, and with the right advice women do not need to suffer following the birth of their child.

Some of the things you’ll discover…

The realities of a lack of healthcare for post pregnancy health.
The realities of the lack of healthcare that is available for post pregnancy health
Why we need to see post natal health as a recovery from injury like we would with any other trauma
How there are additional stresses to consider that influence the recovery from pregnancy such as sleep deprivation!
How labour may last only 24 hours but post partum is for life. Women need the right advice to support this
How incontinence following birth should NOT be considered a normal result of pregnancy
Abdominal separation (Diastasis Recti) happens to all women who carry a baby but that it should not be long lasting
That every women should have a post partum check up at 6 weeks as a minimum.

Highlights

The healthcare system is broken when it comes to post partum healthcare and women should not expect to pay a lifelong price for having children. As a minimum, EVERY women should have a post partum check up that provides a baseline to start their recovery post pregnancy. Key steps in the recovery process include learning how to breath properly and the importance of breathing mechanics as well as learning how to target the traverse abdominals.

For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.

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Episode Links:

Dr Alli Website: https://www.anchorhere.ca/new-page-63

Dr Alli Facebook Page: https://www.facebook.com/drallicain/?ref=page_internal

GrowCo Website: https://learn.growcorehab.com

GrowCo Instagram: https://www.instagram.com/growco.rehab/

Thursday Jan 21, 2021

We’re Back!!! Welcome Back To The Back Pain Solutions Podcast In 2021!!

Thursday Jan 21, 2021

So, 2021 is here and for many of us we’re still experiencing some kind of lockdown! So, what does the New Year have in store for us? How will you respond to the current environment and how could it affect the management of your back health?

In this episode we discuss updates from our respective locations and how this could be affecting the management of back health. We talk about remaining positive and being patient when overcoming back pain as well as how to re-think the pain you’re experiencing. We discuss how pain doesn’t necessarily mean harm and how important it is to keep moving and focus on your own goal with respect to your back recovery so you can work towards getting back to the activities you love in 2021.

Some of the things you’ll discover…

The impact that isolation can have on your experiences with pain
Why its important to remain positive and have a goal for your recovery
How the lockdown environment is impacting mental health and that you’re not alone if you’re struggling
The importance of setting routine and have a purpose each day
How resilient your back is and that you can, and will, be pain free
Our visions for the podcast in 2021!

Highlights

You’re not alone if you’re struggling with your back pain and the continued lockdown situations, we’re all facing. Don’t feel if you’re unable to seek out treatment for your back problems in a clinic environment, there is a lot you can do on your own to take ownership of your complaint and make progress towards recovery. Stay focused, stay inspired, and you will beat your back problems so you can get back to doing the things you love.

For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.

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Thursday Dec 10, 2020

2020 Review: How Our Training Has Changed Following the Pandemic & What Equipment Should You Consider For Home Exercise

Thursday Dec 10, 2020

2020 has been a year of change, and a year of reflection for us all! Businesses have had to adapt; work has had to change and the way many people have approached exercise has changed. For some people they have simply cancelled their gym memberships, whilst others have taken up exercise at home to become fitter as part of their response to the pandemic. As big advocates of exercise for back health we feel that there is a lot that can be done at home in order to look after your health so there are no excuses for having been more sedentary in 2020!

In this episode we discuss our own adaptations to training following the lockdown environment that most of us have faced. We discuss the benefits of exercising in a gym environment, not just from a physical viewpoint but also due to the social benefits. We delve into some of the equipment that is worth consideration for you to exercise effectively at home as well as other benefits to working outside of the gym environment.

Some of the things you’ll discover…

Some of the benefits to home exercise versus working out in the gym
Great exercises to consider as part of your home workout routine
Equipment to consider as part of your home workout plan
Some of the things we’ve missed from gym closures
Inspiration to stay motivated in 2021!
The benefits of cold showers as part of your daily routine

Highlights

Don’t let gym closures effect your ability to partake in regular exercise. More so than ever there are great resources available to support your home exercise, as well as fantastic, and cost-effective equipment that you can purchase for all round exercise routines. Take advantage of the additional time you have from working at home and establish a regular routine to support your health!

For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.

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Thursday Dec 03, 2020

Back Pain Treatment & Opening A Back pain Clinic During The COVID-19 Pandemic!

Thursday Dec 03, 2020

Many chiropractic clinics focus on simply removing your pain and then having you become reliant on passive treatment to maintain your musculoskeletal health. Whilst preventative maintenance has been shown to be effective in reducing the incidence of back pain we believe there should still be a focus on ensuring every individual is educated on how they can help themselves, be better educated on their back health, and learn strategies to take control of their own health. Helping to remove pain is important but helping people to remain pain free and become more active is even more important.

In this episode we discuss a new clinic that we have recently opened and the ambitions we have for the patients that come for our support. We discuss the importance of active rehabilitation, and collaboration, in ensuring patients get the best from their care. Empowering people to become a better version of themselves physically should be the aim for all practitioners and we discuss the motivations behind this approach. We talk about putting systems in place to develop healthy habits to support your back health and why you should feel safe visiting a chiropractic clinic during the current pandemic.

Some of the things you’ll discover…

Why you should feel safe seeing a chiropractor during the current COVID-19 pandemic?
Why establishing a routine is so important for your back, and your mental health?
Why there needs to be a different approaching to managing back health
There is no magic bullet in the management of back health, it requires effort
How our internal organs are there to support the musculoskeletal system in moving!
Why we believe you shouldn’t just focus on removing pain but on maximizing your potential

Highlights

By taking a proactive, collaborative and active approach to the management of peoples back health that you’re adding value to their life, and you’re doing more than those individuals focused on passive care alone. If we can get somebody out of pain, stronger, and more confident in their bodies whilst we may never see them again, we at least know we’ve given them a toolkit that helps them manage their back health. It’s about helping those people to do more and feel better and that’s what’s most satisfying. But the ultimate aim should be to ensure people take a proactive approach to their health to avoid problems in the first place, that’s where the real change in healthcare will be in the future.

For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.

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Thursday Nov 26, 2020

COVID-19: Will You Be A Better Version Of Yourself Post Pandemic?

Thursday Nov 26, 2020

The global pandemic has impacted us all across the globe in same way and had a detrimental impact on our back health and mental health as many people have had to adjust to working from home. Poor workstations, a lack of interaction, and uncertainty have all influenced our lives this year and had a negative impact on well-being. As we move forward, there is no doubt that many people will reflect back on this period. Can you honestly say that you’ve taken action to look after your health and your self-development? As Hippocrates once said…’A wise man ought to realise that health is his most important possession'.

In this episode we’re checking in to see if you’re taking a proactive approach to the strange circumstances, we find ourselves in. do you have a healthy routine, are you eating a health diet, are you staying hydrated throughout the day? We hope to make you think, and to make you take some action on the back of podcast because you’re worth looking after.

Some of the things to consider:

Have you honestly taken action to do some daily exercise to support your back and mental health?
Could a proactive approach make you more resilient to future infections?
How important is movement to your back health?
Have you established a healthy morning routine to support your health and well-being?
Do you want to come out of this pandemic better than you were at the beginning?!

Highlights

Setting a healthy daily routine, incorporated daily exercise, and eating well will have fundamental benefits on your back health, your mental health and your future resilience. Don’t wait to be unwell before you take action. Take a proactive, preventative approach to your health and you will be better placed to resist future illnesses and injury. Far too often we wait for problems to occur rather than looking to prevent them in the first place. Will you be someone who comes out of the pandemic a better person or will you be worse off for it? The choice is yours but we believe you’re worth investing in.

For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.

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Thursday Nov 19, 2020

Sensible Training Guidance & And Avoiding The Pitfalls Of Training

Thursday Nov 19, 2020

When I was young, I had one goal and that was to be strong, fast and smart in whichever sport I did. I did waterpolo, swimming, athletics, rugby, cricket, triathlon and tennis. All at quite a high level and others competing for my province at home in South African. In other words, it was very competitive! I was running on hard surfaces and with not the best nutrition, recovery strategy or rest. My knowledge of what was good for my body and how to build tolerance was non-existent. I had on and off days and could never understand why I had an off day. I thought it was just normal. Looking back, I now know that I was shooting in the dark and sometimes had a hit and sometimes missed. I wish I had more knowledge, resources for a better training strategy and a mentor.

In this episode Jacob discusses aspects of training that he wishes someone had brought to his attention when he was younger. Aspects which would have helped him to understand his body better and what it needed as a young guy going all out numerous times a week in the gym or field. In doing so, we hope to help listeners to avoid pitfalls in their own training and be more resilient to injury.

Some of the things you’ll discover:

Which aspects to consider when training
Why it is important to re-evaluate your training philosophy regularly
Why nutrition is key to limiting off days at the gym or on the field
Why listening to reputable strength and conditioning coaches or sports scientists is a very good idea
Learning which exercises is dangerous long term for joint health is a mush, especially when you are young

Highlights

Find out why you should pay attention to the aspects in this podcast to lay a solid foundation which will later look after you when you need your body for other things besides training or work. When you are young and inexperienced you often act carelessly, and to a certain extent this is needed, acting as a learning school but what we learn from it and how we apply this really matters when it comes to long term joint and physical health. We want our bodies to function in later life close to how we functioned as young adults. This is possible if we understand that our body's need a certain stimulation in the gym or sports field allowing us to build tolerance in a joint sparing way.

For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.

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Thursday Nov 12, 2020

Facet Joint Syndrome; Facet Joint Pain & Facet Joint Treatment

Thursday Nov 12, 2020

Lower back pain can come on suddenly or gradually and is sometimes the direct result of a fall or injury. The complex structure of the spine means even small amounts of strain can cause pain or injury. When we consider the amount of effort that our back muscles must exert for example just to lift an object off the ground, then this should be no surprise. This is even less surprising when we consider how poorly people often perform such movements. Lifting a 40-kilogram object off the ground results in up to 400 kilograms of equivalent effort on the muscles of the lower back so you can imagine the potential risks if we do not keep our back in neutral during such movements. Acute injuries in the lower back are less common than those caused by repetitive microtrauma, but poor lifting technique can result in acute episodes of pain.

In this episode we discuss lumbar facet syndrome following inappropriate lifting technique, which resulted in significant pain. Lumbar facet syndrome is a painful irritation in the posterior structures of the spine and is most commonly caused by repetitive microtrauma, resulting in chronic degeneration over time. Swelling in local tissues can cause irritation of surrounding nerves leading to discomfort. Acute events can also result in small capsular tears of the involved facet joints such was the likely cause of acute pain in this case. Patients will often experience a secondary discomfort in surrounding muscles as they react to protect the area, becoming tight due to hypertonic contraction. Lumbar facet syndrome can be treated, and managed, effectively with conservative modalities such as mobilization and manipulation alongside an exercise-based approach for longer term resolution.

Some of the things you’ll discover…

An understanding of the local, and relevant anatomy
The incidence of lumbar facet syndrome and who is most commonly affected by the condition
Characteristics of the condition and how you’re most likely to feel if you experience it
What you can expect from a clinician examining you
What is the prognosis of the condition and how can you manage discomfort over the long term?
What the treatment options are for lumbar facet syndrome

Highlights

Lumbar facet syndrome is a common cause of lower back pain as a result of repetitive micro trauma leading to degeneration. People can experience acute episodes of facet syndrome as a result of poor lifting techniques, or movement, although there is often underlying degeneration already present. The condition can be managed effectively with conservative management which can effectively reduce symptoms. Some patients will benefit from long term management to maintain mobility within the involved joint structures, alongside exercise and education to improve posture and reduce the risk of acute events.

For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.

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Thursday Nov 05, 2020

Understanding Lumbar Spinal Stenosis; Lumbar Spinal Stenosis Treatment & Lumbar Spinal Stenosis Exercises

Thursday Nov 05, 2020

Lumbar spinal stenosis is defined as a degenerative condition in which there is diminished space available within the spinal canal, or spinal foramen, for the neural and/or vascular elements in the lumbar spine. Narrowing within the spine is most often due to age-related changes that take place over time. This is called "acquired spinal stenosis" and is most common in people over 50 years of age. Acquired forms of LSS can be subclassified as degenerative, spondylolisthesis - that is to say one vertebrae has slipped forward on another; iatrogenic - which is the result of post medical intervention, or examination usually postsurgical; posttraumatic, or it in some cases can be a combination of the above. For example, someone who has a historical spondylolisthesis may have degenerative changes as a result of that specific issue, which in turn leads to spinal stenosis but, like with many conditions, no two cases will be the same. Importantly, lumbar spinal stenosis is associated with substantial functional limitation of walking, disability, and an increased risk of falling. Given the impact on quality of life, as well as the additional risks, effective management is important.

In this episode, we discuss lumbar spinal stenosis and the common presenting symptoms that we find associated with this condition. We identify some of the common patterns related to the problem, such as patients leaning forward to alleviate their symptoms, which helps to identify the problem. In addition, we discuss some of the diagnostic tests used to diagnose the condition as well as the treatment options that will likely be considered to help manage symptoms.

Some of the things you’ll discover…

The average age of patients suffering from lumbar spinal stenosis
Which tissues are commonly the culprit of spinal canal, or foramen, narrowing?
What are the common symptoms associated with lumbar spinal stenosis?
The difference between neurogenic and vascular, claudication and how to differentiate the two
Why bending backwards can often increase the symptoms a patient will experience
Some of the different treatment options available for the management of symptoms associated with stenosis

Highlights

Spinal surgery is often an early treatment approach for patients with lumbar spinal stenosis. However, given the average age of the patient, and the associated risk factors, taking a conservative approach should be the first line approach in the management of this condition. Given the additional health benefits to people in this age category a physical therapy approach would be of benefit, although the research evidence directing specific exercise choice is still limited. Long term outcome to surgery does demonstrate clinical benefit but should always remain a consideration further along the management pathway.

For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.

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Thursday Oct 29, 2020

The Science of Back Injury: Some Inspiration Behind The Smartstrong Approach To Back Recovery

Thursday Oct 29, 2020

In this episode, we discuss some of the inspiration behind Smartstrong and the back-pain Solutions podcast. We detail one of the seminars we attended back in 2019, out in Eindhoven, where we spent several days with world renowned back expert professor Stuart McGill where we learnt some of the fundamental principles he takes in the management of back health with his clients, following years of research over in Canada.

Dr. Stuart McGill is a professor emeritus, University of Waterloo, where he was a professor for 30 years. Over that period his laboratory and experimental research clinic investigated issues related to the causal mechanisms of back pain, how to rehabilitate back-pained people and enhance both injury resilience and performance. Professor McGill’s professional work has resulted in over 400 scientific publications, including four textbooks!! The first book, Lower back disorders: Evidence based Prevention and Rehabilitation is now on its third edition and was written for clinicians such as us. His textbook Ultimate Back Fitness and Performance provides the evidence base to design and prescribe the most appropriate exercise programs for the back. In the book titled Back Mechanic, seeks to guide readers through a self-assessment of pain triggers, then shows how to avoid these roadblocks on the road to recovery. Most recently, his book The Gift of Injury, in collaboration with champion powerlifter Brian Caroll, is about healing injury in the athlete and building resilience to compete once again.

Some of the things you’ll discover:

Why removing the aggravating factors is fundamental in the recovery of back injury?
How the extensor muscles in the back contribute stability to the spine
Why it’s important not to ignore the hips when assessing the back
Don’t be misinformed by additional investigational findings such as MRI or X-ray
Degenerative disc disease is NOT a diagnosis!
Why we should identify what is appropriate for the rehabilitation goal of the individual, and not simply take a generic approach to recovery

Highlights

You wouldn’t tell your mother in law she had degenerative face disease so why is degenerative disc disease so commonly reported as a diagnosis for people with back pain?! Back pain always has a cause and degenerative disc disease, or degenerative joint disease, is not a diagnosis that should be given to a patient. All back pain always has a cause and for the most part, degeneration is rarely the cause of pain. Back pain complaints require a thorough history, and examination of the problem, if it is to be managed effectively for the specific individual, there are no short cuts!

For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.

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Thursday Oct 22, 2020

Why Sleep is a Skill and How To Improve It With Mollie McGlocklin

Thursday Oct 22, 2020

Insomnia is a sleep disorder in which people have trouble sleeping. Experiences may vary from struggling to fall to sleep to difficulty in staying asleep as long as is desired. A little google research reveals that the word insomnia has a monthly search of over 1.5 million demonstrating that this is a common issue. Given that insomnia is often followed by day time sleepiness, irritability, low energy and depressed mood it is clearly a problem! Further research demonstrates that the cumulative long-term effects of sleep loss and sleep disorders have been associated with a wide range of deleterious health consequences. From diabetes to obesity and from depression to stroke the case can be confidently made that sleep loss and sleep disorders have profound and widespread effects on human health.

In this episode we talk about the importance of sleep with Mollie McGlocklin. Mollie is the creator of Sleep Is A Skill, a company that optimizes how people sleep through a unique blend of technology, accountability, and behavioral change. Mollie’s obsession with sleep came after her own experiences when her lifelong poor sleep habits progressed to a challenging bout of insomnia. With a background in psychology & human behavior, she went deep down the rabbit hole herself to solve her sleep disturbances. She became fascinated with chronobiology and its practical applications to restore a state of homeostasis to sleep. For the past three years, she’s traveled the world testing sleep quality in different environments across the globe. Knowing the difference between a life with sleep and without; she’s dedicated to sharing the forgotten skill set of sleep.

Some of the things you’ll discover…

How the body pulls for homeostasis, it wants us to sleep but often we’re the ones that get in the way of it!
Just how lonely insomnia can be and the physiological responses that people can experience as a result of it
The science of time, chronobiology, and how this can influence your sleep potential
Just why exposure to light throughout each day is so important to your sleep health because of the full spectrum of light we’re exposed to
How our thoughts can increase the temperature in our brain and the influence can have on our sleep
The importance of consistency when it comes to improving your sleep
The influence of hormones on our body and the impact they have on our sleep
That the now common blue and green light immitted from many modern light bulbs suppresses melatonin which impacts sleep
Why re-thinking your use of sunglasses, baseball caps and even suntan cream can be beneficial
Understanding the influence of thought timing and the impact this can have on your sleep
Why you may be waking up tired despite thinking you’ve slept well throughout the night

Highlights

If you want to start to improve your sleep routine, then start by getting more sun exposure daily. You need to prioritize periodic breaks throughout the day to get sun exposure, whether you’re working from home or from the office! Exposure to natural light exposes us to full spectrum light which is important to our health. Evidence shows that those that are admitted to hospital and have a room with windows recover more quickly than those that do not so the importance of light exposure cannot be underestimated. Clearly there are geographical considerations to think about particularly in those regions that experience long periods of light or darkness during different times of the year. Here it is important to set a routine to get the light exposure needed and where necessary, although not ideal, may be consider light boxes to support your exposure.

For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.

Resources…

Sleep Trackers:

Oura Rings - https://ouraring.com/
Biostrap - https://biostrap.com/evo-pre-order/
Whoop - https://www.whoop.com/experience/

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Mollie McGlocklin Contact Details...

Website: https://www.sleepisaskill.com/

Pdf: Download "The Optimized Bedroom" PDF Now

Thursday Oct 15, 2020

The Benefits of Walking On Back Health: Is Walking Good For Sciatica & Other Back Conditions?

Thursday Oct 15, 2020

Walking is often overlooked in the recovery process of lower back injury. The strategy best suited for the individual is of course the one best fit for their specific problem but walking should almost always form part of the rehabilitation process. The effect of walking on the tissues in and around the spine is essential and similarly when we do not get this movement it can have a detrimental impact. Walking gives the injured person the advantage of speeding up the healing process as well as aiding the mental aspect of getting outside and remaining active. The mental aspect of walking is also fundamental in the recovery process. As we increase the ability to walk pain free, we are getting feedback from our body that we are recovering and thus we are building movement tolerance in the subconscious.

In this episode we highlight the benefits of walking in the recovery process and just how it benefits the spine. We highlight how walking activates the muscles that support spine stability. We also cover off the potential prescription of walking in terms of frequency and duration to provide a guide for implementing walking into your recovery plans.

Some of the things you’ll discover:

How walking effects, the spine and injured tissues when walking
How walking aids in recovery through activation of spinal muscles
What might be the ideal prescription of walking for you
How the mental aspect of walking influences your lower back recovery
What you can do together with walking to aid your recovery

Highlights

Walking is often neglected in the recovery process of lower back injuries, but it is a very important aspect of the healing process. Research, together with clinical experience, has shown us how movement is essential to pump fluids and blood around the body in order for tissues to get back to normal function. Walking is the most natural movement we can make and should be used to restore general physical movement. Considering this, we should understand that walking should be used in very specific dosages when we are injured and that the dosage depends on your injury.

For more episodes of the Back Pain Solutions podcast visit: www.smartstrong.co.uk Don’t forget to subscribe so you can receive updates on new episodes and direct links to additional content.

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