How To Relieve Lower Back Pain Naturally -Become Clever In Your Approach

By | May 18, 2018

If you’ve ever suffered from a lower back pain, then you’ll know just how difficult it is, and can become. Luckily, You’re not alone in this process.

Millions of others are in your shoes, and I’m one of them.

You could have been a part of the following:

  • Been in an accident
  • Done too much repetitive movements
  • Had an illness
  • Or just weak muscles

Either way you look at it, there are ways of getting you back in shape naturally rather than choosing more invasive options, like surgery. Alternative therapies are majorly increasing, and you should take a dive right in.

In this article I will be going over a couple things:

  1. Explaining the confused meaning of “naturally”
  2. Acute Vs Chronic Inflammation
  3. Showing you how to relieve lower back pain naturally
  4. What works the BEST for you

Let Things Come Naturally By Mother Nature

The way you do the things that come to you naturally vs doing things naturally over time. are two different meanings…

  1. One takes no time and little effort
  2. The second takes some adjustment but its worthwhile in the end

Whether things come to you naturally or not is not the headline, it’s more so about what you will do moving forward with your bad back.

I found my calling, and ways to relive my lower back pain naturally. Here’s a picture of me and my family on new years 2018-2019.

I can for a fact say that there is no greater feeling than beating back pain at its own game. And like any tailwind of bad backs, it didn’t come naturally, but I learned and took the right steps to not only adapt in the short run, but to do it for the long term.

And now I’m at a point in my life where I want to ensure you can have the same success as I have.

There comes a point in your life where you’ll have to make a decision, and the wrong one can dig you further into a hole of:

  • Drugs
  • Depression
  • More aches and pain
  • And not to mention only a moment of relief

Acute Vs Chronic Inflammation., The Great Battle Royal

Have a look at this chart:

  Acute inflammation Chronic Inflammation Sciatica
Onset Fast Slow and steady Slow and steady
Physical signs Bruise, scar, wound No sign No sign
Fix NSAID, natural remedies NSAID, Opioids, natural remedies NSAIDS, Opioids, Natural remedies
  Result99% short term  
99% short term   99% short term  

What I have here is a set of how acute inflammation and chronic inflammation work very different on your body. Acute pain is set on by fast occurring inflammation to your area of pain, as oppose to chronic inflammation, where it starts slow and steady. After about 2-3 days that pain will be at its most toughest peak, and with any move you make, it will cause pain.

Chronic inflammation can turn on your body, and it can lead to an increase in:

  • A heart attack
  • A stroke
  • Cancer
  • Alzheimers
  • And many more.

While many drugs do decrease the inflammation in your body, you should know that they are not safe to consume for an extended period. Drugs like NSAIDS and Opioids can both lead to blood clots, heart attacks, and strokes. Fortunately there are other ways to reduce the chance of using them, and they are:

  1. Ice and Heat. This will help reduce your inflammation and the heat will promote better blood circulation all around your body.
  2. Diet Change. Eating the right foods will help you decrease your chance of having to be dependent on drugs, and not to mention that you’ll be surprised at how much more things you can actually eat now.
  3. Systemic Proteolytic Enzymes. They Break down your harmful Fibrin(scar tissue) from building up, and reduce any excess inflammation from getting through
  4. Mind and Body Techniques. Stress is directly related to chronic inflammation and pain. So controlling that aspect will largely reduce your use for drug use.

The other parts that most people don’t talk about are short term vs long term relief. The definition of Insanity Is: Doing The Same Thing Over And Over Again, Expecting The Same Result. LISTEN CAREFULLY….

There is a difference between doing some natural to find relief and its a whole other thing to do and find the right relief doing them repetitively

What does this mean? Well most people that I speak with that have a bad back tell me: “Well I’m doing things naturally by exercising, trying to eat natural foods. using natural movements, and I’d ask:

Are you doing it on a consistent basis, and what are you trying? For example:

Its one thing to use a conservative treatment like a seat cushion and its a whole other to use a herbal medicine… Night and day.

With lower back pain its no surprise that we have to work on more areas than one, exercise, eating, mental habits, both do you ever hear about your doctors of medical professionals about how you should treat it naturally?

To an extent yes, but to have a fruitful better way to live and to say I’ve had enough with this lifestyle I’m living, you need to do all three consistently and consume natural remedies like herbs and others that I’m getting to in a moment.

What about If I have Just overcome a surgery?

Whether you have had surgery or at this stage in your life, its no different that you should approach treating your back naturally. In fact, its crucial that you do, otherwise you can end back up where you started.

The thoughts echoing and often more than not of:

The heck with! lets do surgery…

Comes to your mind. This is a self reflection of many of us.

But don’t worry if this is you, there are 1,000,000’s of other individuals worldwide dealing with a bad back. I want you to:

  1. Pause
  2. Step back
  3. Re-evaluate

…And honestly listen to the other voice in your head yelling back….

Do I really need the surgery?

I know how difficult it can be to have the worst pain day to day, and then have pain that comes EXTREMELY one day, and leaves and becomes just mild the next. You know what that’s called?

9 times out of 10 you’ll want that surgery for your herniated disc or sciatica pain. I’m here to tell you, you’re not thinking naturally.

Consume Knowledge, Then Consume Natural Remedies

Up to this point I’ve talked to you about what it means to “naturally heal” , what acute vs chronic inflammation can do, and put away the doubts to the big surgery thoughts, and Now its time that I expose you to every Natural Treatment Option for a bad back available, with or without your current use of drugs.

My number one and two goals in that order are these:

  1. Get through your treatment without the use of drugs
  2. Get you through your treatment as purposely and consistent as possible.

I have your best heart at interest, and if you at any point have any questions, make sure to leave me a comment below.

Its time to start putting this word to rest:

And start becoming a person who says yes I’m ready for a SIGNIFICANT change in my life.

Natural way #1: Cold and Heat therapy 

Ice and heat alternation (cold and heat therapy) is the best solution for a fresh inflamed injury. You’all get the most out of it when you apply it for small

For Ice:

Reduces the swelling

For Heat: 

  • Brings blood flow and nutrients to the injured area.
  • Allows your tissue to repair itself
  • Circulates Oxygen

==>If you would like to learn how to heat and cool your pain away, click here.<==

Natural way #2: Exercise 

Effective Exercising:

The first thing your mind and body will tell you when you’ve encountered pain and inflammation is to:

  • take a seat
  • sit back
  • relax
  • “Chill out”

C’mon let your body take a rest right? This sounds ideal, but it’s the wrong approach, and here is why:

  1. Your back is more than just your spine. Your hips, thighs, hamstrings, buttocks are all the reason you have pain.
  2. Your posture and strength will weaken.

Your muscles need “strengthening and flexibility”, and the only way of doing that is by exercising. Depending on your exercise routine provided to you by your Physical therapist,yYou can do things like:

  • yoga
  • exercise
  • stretching
  • walking
  • swimming

Ofcourse, it’s a smart idea to work with your physical therapist 1 on 1, but there will come a time when its just going to be you at home, or if you decide to stop spending the HIGH cost of visit after visit.

You know exercising strengthens your body, but what exactly?

Exercising Strengthens Your:

  • lower back muscles
  • core
  • hips
  • thighs
  • butt
  • posture
  • mind
  • spirituality
  • faith
  • drive
  • motivation

==>Click here to see how I have absolutely changed my life with exercising<==

Natural way #3: Sleep Like a Baby

I sure like the sounds of peace at night, but that can’t always be the case.

Getting enough sleep is SO important that it should not(but does) interfere with these TWO things:

  • Cognitive thinking. Your ability to shut your brains capacity from bothering your sleeping rhythms.
  • Physical functions. The wrong positions can lead to a sleepless night.

Tossing and turning at night can make your continuing back pain much worse.

==>Click here if you would like to see what getting a truly restful night looks like<==

Natural way # 4: Improve your posture completely

“Michael Sit up!” I can remember my mom saying that as I was sitting at the dinner table, and I reflect now and think about how important matters like these really are and I took for granted.

Having good posture will make sure your back has less stress tension. You’ll want to pay close attention on how you position your back in different activities, such as when your at:

The best advice given to me and implemented straight away was:

When you sit at work, the best solution is to keep your back pressed against the back support of your chair without slouching down.

How to correct:

  1. Push your chair as close to your desk as possible
  2. Make your station Ergonomically friendly
  3. Get up to walk after every 30 minutes
  4. Wear comfortable shoes
  5. Stretch in your chair

==>Go here of you’d like to learn how to completely remove your pain at work the proper way<==

Natural way #5: Release The Endorphins

You were brought to earth on natural terms, a healthy body, most likely a pain free back, but thereafter time made you derive from this entry way, and this brought on by:

  • bad habits
  • lack of discipline
  • distractions
  • Lifestyle Habits

I can relate very well, in fact after my injury it set me back from playing sports and doing the things I liked on the week day and weekday with my family and friends. To say my natural downfall really showed is an understatement.

Just like you were naturally put on earth, you were released to “happy” transmitters in your brain, called “endorphins” –  hormones that your body will produce naturally.

When your neuroceptors and transmitters are triggered by exercising or from stretching, your brain relieves you of:

  • Stress. One of the causes of your lower back pain
  • Pain signals. Your brain blocks the pain signals from getting to it, and relieves you from going “OUCH”
  • Fog. Clears up your mind, so you have clear thoughts.

Here’s How to accomplish getting these feelings: 

  • Yoga. Specifically designed stretching will prevent you from feeling stressed and in a loss. You won’t have to worry about tailored movements, and mobility because of this.
  • Massage therapy. Relieves your muscle knots, and tension.
  • Meditation. Clears up your mind, and gets your transmitters flowing.
  • Walking. A low impact exercise that will release endorphins naturally.
  • Water therapy. Another low impact activity that is great on your joints, and gives you a therapeutic feel.
  • Dark chocolate. Triggers your endorphins like crazy. And chocolate improves blood circulation.

==>Click Here if you want to see how I’ve made my own endorphins put into action<==

Natural way #6: Chiropractors Care

Professional treatment is a great tool at your disposal. A chiropractor can get your spine re-adjusted. Here is exactly what they have the ability to do:

Natural way #7: Massage Time After Time

Let me tell you, massages are probably the most therapeutic option. I get a completely 360 turn around in results with just 30 minutes.

A massage can loosen up your:

  1. Muscles
  2. Release a tense or sore lower back pain muscle and joint.

Your massage can give you:

  • Fewer days laying in bed
  • Reduces your back pain
  • Improve your back function
  • Smaller chance of using pain, inflammatory medications

How to do:

  • Seeking a massage therapist
  • Buying your own device
  • Medicated ointment
  • Repeat for best results

==>Click Here to Learn more about Trigger point release massage<==

Natural way #8: Acupuncture

You can plunge into “Ancient Callings” with Acupuncture . this form of lower back pain therapy stimulates many or all points in your body by using a vast of techniques.

How it looks like:

  1. You set up an appointment to see your practitioner
  2. You lye on a cushioned table, with your stomach down
  3. The practitioner adds needles to various parts of your skin

How it helps:

Find yourself a solid licensed practitioner and you should see results within a day.

Natural way #9: Capascin creams are in all

Capsaicin, a cream found in red peppers.

How it helps:

I’ve actually used capsaicin cream, and it helped cut down pain signals as much as 40% of my pain. Yes I measured it. I  spoke to a my practitioner for the assistance too.

How to do it:

  • One way to go about it is crushing up red peppers and adding them to your favorite cream or oil.

Natural way #10: Arnica, The Famous Plant

I’m betting on something you didn’t know:

Every oil and cream you rub onto your lower back most likely carries Arnica. The ingredient is properly extracted from a plant that grows in:

  • The northern United States
  • Canada
  • The European Alps

It’s a plant that is an ingredient of topical creams and relief remedies that when you use it right, it will make your every daily task like working much easier.

In the meantime, while you’re in the process of healing use arnica to prevent the use of drugs and side effects.

The first common line of remedy is painkillers like ibuprofen, would you agree? or naproxen, but we will not go that far deep into the list.  Overuse of these painkillers can cause serious side effects. The longer it gets used, you increase the risk of:

  • bleeding
  • ulcers
  • blood pressure
  • severe allergic reactions
  • strokes
  • heart attacks

Doesn’t sound friendly, more like the friend-emy(that turns on you).  That’s where arnica montana comes in.  Here’s more on that…

How it helps: 

  • Relieves arthritis
  • Joint pain
  • muscle soreness
  • swelling

How to do:

  • Most arnica can be found in creams, and gels

It’s a great homeopathic, and one I’m using every time. I’ve been doing it since I had my fall.  Most people Don’t know the power of arnica, and those who do haven’t found how to combine it with the best natural ingredients in one can.

==>Go here to see what I use to control pain and inflammation once every five days now<==

Natural Way #11: Valerian, The Great Almighty Purple Plant

The Valerian plant looks as neat as it works.

This a plant used for:

  • Insomnia
  • Nerves
  • Anxiety
  • Muscle cramps
  • Tension

How to do:

  • Try Valerian tea

Natural Way #12: Bromelain, The Pinapple

This is an enzyme that’s found in pineapples. Its a special natural compound extracted from a pineapple, and it contains proteloytic enzymes that will promote for you healthy levels of biochemicals. What it does best is:

  • Brings blood circulation
  • Reduces swelling
  • A health immune system
  • Removes damaged tissue

How to apply:

Natural Way #13: Turmeric, The Ginger Family

This Southeast Asia and Indian Spice has the remedies to turn your inflammation from appearing to vanishing. But Don’t think you can just eat the root and spice and you’ll feel better. You need to think about getting more milligrams, a higher dosage of it.

How to use:

  • Turmeric can be found to work best in its supplement form. Herbal remedy supplements are great for anyone and even more so for those of us that want something quick, safe, and can relieve acute, chronic, and sciatica pain.

==>Go here and Learn more about The awesome powers of Turmeric and what I use that Crazily Works! <==

Natural Way #14: Bone Broth. Yumm

Bone broth ladies and gentlemen, Don’t be alarmed, although the name is less appealing, the taste is delicious!

A great application. It’s rich in:

  • Amino acids
  • Glycine
  • Proline

All these ingredients help build your muscle, tissue, and lessens inflammation greatly.

How to do:

  • Build your own broth from chicken bones at home
  • Get your bone broth protein package

Would you like to get a Full breakdown of how each of these herbs and many others are being used medically, and how you can make a home made recipe with them?

Natural Way #15: Standing Up

Standing up can be almost the same as improving your posture except for the “improve” part.

If you can stand up straight, you should do so appropriately without aggravating your back.

Here is how it helps:

  • Causes less stress than sitting
  • Frees up disc pressure
  • Decompresses your spine

But its easier said than done for those of us who can’t bear to stand, and if that’s you, I have a great article that will help get your posture back in shape here.

How to do:

  • Stand up and away from your chair at work
  • Get up every 15 minutes from a couch or bed
  • Performing a stretch or exercise on your feet

==>Go here to learn about how you can increase your posture in minutes<==

Natural Way #16: Drink Refreshing Water 

The “mother of all” lifelines. Water can help TREMENDOUSLY reduce your lower back pain for many accounts.

If you have disc problems, water can help with your:

  • Disc Degeneration
  • Herniated disc
  • Bulging disc
  • Thinning disc

By drinking water it will replenish the the dry tissues and evaporated bone structures that make up your spine. Water will open up vessels and supply nutrients to your spine.

Water just got better than you thought it was

This ones for my athletes:

Athletes, you will need much more water than the average person with a lower back pain, because  you’ll release much more ounces of water per activity.

Drink up! Stay hydrated.

Natural Way #17: Essential Oils

This is as natural as it can get.

Peppermint oil is a great place to start, and here is why:

  • Its found in all types of herbs
  • Low maintenance
  • Largely aromatic

It can bring a cool feeling sensation to your lower back, and after a period of time calms your restless nerves that have been irritating you through your day.

How it helps: 

  • added to the inflamed area, the Peppermint oil will be absorbed by heat, causing your inflammation to decrease
  • Increases blood flow to your area.

How to do:

  • Find your local peppermint bottle, and apply a dip to your lower back

==>Go here to learn more about the peppermint infused with arnica cream I use to treat inflammation at the core<==

Or

==>You can visit our Essential Oils Page by clicking here<==

Natural way #18: CBD oil.

There’s no way CBD oil couldn’t have made it onto my list. CBD itself is a extracted from its parent via the Hemp Plant. When its extracted by what’s called dillution, all the natural healing agents come off of it.

What CBD oil does so well is that it acts as a mind(neuropathic) stimulant, in which it blocks the pain signals from getting to your brain. So if you have nerve pain or nerve damage, CBD oil would work perfectly at preventing any sensation.

I have an article that talks all about CBD oil for back pain, and I go even further by talking about what CBD is, if its for you and not. You can find that in my cbd article here.

Natural way #19: Talk Therapist Talk

Talking to a therapist about your lower back problems is proven to “greatly” reduce your cognitive and lower back pain.

As much as 59% of people have reduced their own lower back pain, insanity!

How it helps:

  • Focuses on your cognitive behavior
  • Changes your thought pattern

How to do:

  • Set an appointment with a talk therapist
  • Talk to a great friend

Natural way #20: Focus your brain

I wanted to make sure I ended this with “Focusing Your Brain – The most missed element”.

Why I say that is because what you think is pain, most of the time is what’s “exhausted” in your brain. In other words…

Your pain is not absolute.

My chronic lower back pain patients, it’s absolutely necessary we carry a “cool head”, and think with our logic and not our emotions.  Everyone experiences a different level of pain, therefore is subjective.

What you can do right now:

  • Focus on a visual sensation. Think about an image that brings you happiness, and pleasure.
  • Do simple activities. Turn on the Television, crack open a laugh and derive your attention away. Read a book, listening to a tape, music, talking to a friend

I’m all in for music, and I use it to help me out all the time. It’s great for when I have to get in a workout because it pushes my attention away from my pain and into the activities at hand.

For all you’ve been going through, you’ll need a mentor other than myself, and for that I’m literally handing you my own copy of “Healing Back Pain By MD Dr. John E Sarno. His methods work to drive the pain away from your brain by using TMS.

Live by, and breathe by it, and you’ll see the changes in your life.

What’s The Best Thing You Can Do?

Everyone senses pain differently, so carrying out an action varies…

I can tell you from my experience I took more time than I need to figure things out…

When I found out about my disc degeneration and a possible herniated disc,  I had trouble even thinking about alternative remedies and natural ways to heal, I was exercising and stretching, but I knew it was not enough. Yes, there are ways to calm down your inflammation this way, but the best thing I ever did was try all.

So my advice to you is start with one at a time and see how well it responds to your body. This is not so much about your age, and if one will work more over the other, that’s rather a preference.

I will say this though, for the younger folks, its becoming more about essential oiks and cbd oil. So if you’re going to gravitate in that direction, do so, but make sure that you take care of the other aspects in your life and don’t forget about:

  • exercise/stretching
  • eating healthy
  • mental habits

I call it the Square of Life to a better life. If you can do all then great. From my experience and what I’ve helped older and younger folks treat their lower back naturally, I can categorize in a step-by-step action plan:

Action Plan #1

For Acute Pain:

Regardless of the natural remedies you try, remember that the 4 squares of life need to best stick together(exercise, eating, mental habits). Now maybe you don’t have a really bad back, but you should still focus on all areas. Here what to do as far as natural remedies re concerned:

Combine herbs with turmeric and curcumin. Use essential oils if necessary, they do cost a little higher, so make sure you are prepared to invest the time with them. But once you do, they will quickly replace the use of NSAIDS.

Action Plan #2

For Chronic Pain:A

Keep to the 4 squares of life, and the types of natural remedies to consume would be:

Herbs, essential oils, CBD oil. I’ve learned that when you combine herbs for eating, reducing inflammation and sciatic pain with essential oils that massage and work from the outside in work phenomenal. Where CBDs can come into the picture are if you’re trying to stay away from the use of Opioids, and or you just want to reduce chronic pain in general.

For Older folks, I have taken notice that they are more set in their ways, they don’t like being told what to do, and don’t hate me if its you, just tough love. But instead of essential oils, they are more lenient on Herbs and everything else in between.

When you have Chronic Lower Back Pain and Sciatica, it’s always best to start at the top of the list and work your way down. If your pain is GREATLY, then it’s best to begin and end by:

  • Seeing your Physical therapist
  • Chiropractor
  • Getting good sleep
  • Eating anti-inflammatory foods

Here’s a greater discovery…

I’ve read a lot of books in my life, as I’m always curious on how to help people relieve conditions that I may not have.

And so in the last two years of recovering from my own pain , I found a free book that completely helped a close family member battling with severe Arthritis find lasting relief naturally. In a a matter of moments, she was honestly a new person.

In it, was all the best tips and advice to revers your arthritis pain, and why most doctors NEVER offer you these pain-reversing solutions.  Read here for arthritis reversed.

The Natural Way Or The Highway

For thousands of years, the best treatment for lower back pain has always been the natural way to freedom.

You can save yourself a lump some money. Surgery is common but the outcome doesn’t necessarily mean you will be better off. Most of the time it’s about taking a step back and thinking about your options.

I’ve shared with you 20 of the MOST natural ways to help diffuse your lower back pain, at any level.

Go out there, experiment, or maybe you have already found what works best but want to pair things together, and if you do leave me a comment below.

“The concept of total wellness recognizes that our every thought, word, and behavior affects our greater health and well-being. And we, in turn, are affected not only emotionally but also physically and spiritually.”

~Greg Anderson

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What’s it going to take for me to get you to realize that natural treatments are the way to go? There are so many more natural and organic alternative medicines I want to show and give you, but first let’s get through inflammation, and your exercising. At the end we’ll come back to the natural remedies segment.

Find out more about inflammation here.

Author: Michael

Hi My name is Michael Granados, I am of the age of 26 years, and I’m a back pain specialist, enthusiast, and expert. All of us have had or will have lower back pain at least once in our lives, and whether it’s acute or a more chronic condition, you can depend on us here at Remove Back Pain to take great care of you. I ensure you’ll take the right and most appropriate steps for you to heal the safest and most productive way. Get ready for a better lifestyle!

6 thoughts on “How To Relieve Lower Back Pain Naturally -Become Clever In Your Approach

  1. Emily Hii

    I have backpain problem after long term carrying and breast feeding my baby, and my mother in law has serious back pain too! I will share this with her and I will definitely check out how to strengthen my back muscles. Great info like drink water and eat tumeric for the backpain. I studied psychology and I know how our mind can often trick us! Great read!

    Reply
    1. Michael

      Hi Emily,

      I see how your back could be affecting you, the spine tends to push its self out of alignment, pushing itself towards the belly. What happens is that your spine goes into what’s called kyphosis, where your spine gets pushed out, and begins to bend. That would be phenomenal! Just as a reminder, there are links highlighted that serve to go to some of my other articles, where you can learn about muscle imbalances,and how to strengthen with exercise and stretching. Water is always overlooked because we don’t think its nutritious, and how well it lubricates and hydrates our disc. Turmeric is by far the best herb for back pain. When you can combine it with curcumin, black powder, or any other aid, you’ll have a recipe for awesome healing powers. Nice! Unfortunately, lower back pain affects us mentally and our emotions are a huge driving factor for pain, especially chronically. Thank you.

      Reply
  2. shenai

    Thanks god I found this article because I want to know why my lower back feel little pain! I see your article it said too much repetitive movement but I don’t need surgery! I love the way you put lessons telling how to solve your lower back pain by activate! I would like you send me this article so I can use this word in future to let people know so people can decide to get surgery or not.

    Thank You

    Reply
    1. Michael

      Hi Shenai,

      I’m glad you found my article just in time! Too much repetitive movement in the wrong manner is bad for your lower back, but if you do the right ones in your day to day normal activities, like stretching, and walking, then you will be on the right track. I’m glad surgery is out of the picture, you always want to try your alternatives before even heading in that direction. Activity is crucial for optimal success, you can’t expect your back to get better just by adding a pain relief cream, a pill and then it’ll go away on its own forever. While they do help, it just repeats the process, and exhaust your options.That would be great! Just let me know what I can do, and how to do so. And if you ever need any help, you know you can talk to me. Thanks. 

      Reply
  3. Christine

    Thank you for sharing so much helpful information regarding lower back pain.

    I do have lower back pain from time to time when I sit too long at one place. When I move around, the pain is less.  I like walking. Walking helps to reduce my lower back pain.

    There are so many natural ways to reduce lower back pain and we just need to be aware of them.

    Reply
    1. Michael

      Hi Christine, 

      You are very welcome, I’m glad you found my article useful. Sitting and having lower back pain is a really common problem, and finding ways to get around it can be too; if you don’t know what you’re doing. And many people don’t know how to do they end up slacking, sitting more and just dealing with the pain. Walking is a great way to reduce the pain, as it’s easier on your joints, and you get to regain your balance and posture more. Yes, there are a lot of ways, some might be better for others, but it usually comes down to a trail and error expirement. Please let me know if you need any further help.

      Reply

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