Spine and Orthopedic Pain Center

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Spine and Orthopedic Pain Center Non Surgical Solutions for spinal (back and neck) and other orthopedic conditions.

We are closed on the Second, Fourth and Fifth Thursday of each month and all Major Holidays.

21/02/2025

In this video, we explore effective strategies to prevent back pain during the snow. Shoveling snow incorrectly can cause back pain. Learn how to protect your back with proper lifting techniques, and safety measures tailored for inclement conditions. Stay proactive about your spinal health and minimize discomfort during adverse weather events.

Go to www.knockoutpain.com and download a copy of a chapter from my Best-Seller on back pain.

This information does not substitute for actual treatment, it is for educational purposes only.

©2009-2025 Spine and Orthopedic Pain Center and Dr. Winifred Bragg

14/02/2025

Are You Struggling With Back Pain?

Today I saw 10 people who are struggling with back pain.

In this video, I am sharing five practical and effective strategies to help you find relief and reduce discomfort.

Don't forget to like, comment, and subscribe for more health advice!

1. Strengthen Your Core Muscles

Building a strong core provides better support for your spine, reducing strain on your back. Incorporate exercises that target your abdominal and back muscles to enhance stability.

See my YouTube Below on Exercises you can do while watching television

https://studio.youtube.com/video/7tVKPY962ZM/

Try Dr. Bragg's recommended stability ball to strengthen your back to reduce pain: https://n9.cl/duqcnq

2. Maintain Proper Posture

Poor posture can exacerbate back pain. Ensure that you sit and stand with your back straight, shoulders relaxed, and feet flat on the floor.

Consider a lumbar support if you sit for extended periods.

https://www.amazon.com/shop/dr.winifredbragg

3. Stay Active

Regular physical activity, such as walking, swimming, or yoga, can help keep your back muscles flexible and strong.

Remember to Avoid prolonged bed rest because this can WORSEN back pain.

4. Apply Cold and Heat Therapy

In the initial stages of back pain, applying cold packs can help reduce inflammation. After a few days, switching to heat therapy can relax tight muscles and improve blood flow to the affected area.

See The Chapter in My Best-Seller on When to Use Ice and Heat.

https://n9.cl/0iahg

5. Practice Safe Lifting Techniques

When lifting objects, bend at your knees and keep the item close to your body. Avoid twisting your torso, and use your leg muscles to lift, which can prevent unnecessary strain on your back.

Incorporating these strategies can significantly reduce back pain and enhance your quality of life.

Call your doctor if your pain continues or gets worse.

This information does not substitute for actual treatment, it is for educational purposes only.

©2009-2025 Spine and Orthopedic Pain Center and Dr. Winifred Bragg

07/02/2025

Follow and Get a Free Chapter from my book at www.knockoutpain.com

People always ask me, How Can I Live With Pain?

Here are 4 Tips to Live with Pain & Stay Strong

Living with pain—whether physical, emotional, or mental—can be tough.

However, Pain doesn’t have to control your life.

Here are (4) Powerful Strategies to help manage pain and keep you moving forward:

1. Shift Your Mindset About Pain

Instead of fighting pain, acknowledge it. Know that Pain is a signal, not a punishment.

Focus on progress, not perfection.

2. Identify & Avoid Triggers

Whether it’s stress, or certain activities, take time to learn what makes your pain worse.
Keep a pain journal to track patterns and make adjustments..

3. Take Care of Your Body

Stay active: Gentle movement (walking, stretching, yoga) can help.
Eat anti-inflammatory foods: Turmeric, berries, leafy greens, and omega-3s.
Stay hydrated—dehydration can make pain worse.
Prioritize sleep—your body heals while you rest.

REVIEW SOME OF MY PREVIOUS VIDEOS ON THESE TOPICS!!!!

4. Manage Emotional Pain & Stress

Deep breathing & meditation can help calm your nervous system.
Journaling releases negative emotions and helps process pain.
Listen to music—it can change your mood and distract from pain.

Please Like, Comment and Follow

31/01/2025

Glaucoma is one of the leading causes of irreversible blindness worldwide—but many people don’t realize they have it until it’s too late.

In this video, Dr. Bragg will discuss the importance of having an eye evaluation on a routine basis.

Listen as she describes how her grandmother became legally blind from glaucoma at age 59.

Glaucoma is:
-Often called the "silent thief of sight" because it can cause vision loss without noticeable symptoms in the early stages.
-Over 80 million people globally have glaucoma.
-Once vision is lost due to glaucoma, it cannot be restored.
-Over 80 million people globally have glaucoma, and this number is expected to rise.

Once vision is lost due to glaucoma, it cannot be restored.

Glaucoma occurs when damage to the optic nerve leads to vision loss, often due to high eye pressure (intraocular pressure or IOP).

Anyone can develop glaucoma, but risk factors include:
-Age: More common in people over 40.
-Family Matters: Having a relative with glaucoma increases your risk.
-Race: African Americans, Hispanics, and Asians have a higher risk.
-Diabetes & high blood pressure: These conditions can contribute to eye pressure issues.
-Long-term steroid use: Certain medications, like corticosteroids, may increase risk.

Prevention & Treatment:
-Regular eye exams are the best way to detect glaucoma early!
-Early detection is key – glaucoma can be managed but not cured.

In my experience, once you are diagnosed with glaucoma have an evaluation with a glaucoma specialist to ensure you are getting the treatment you need.
Please share this with a friend.

20/01/2025

What do you do during times of controversy or challenge?

20/12/2024

1. Adjust seatbelt and headrest. It is better to have seat positioned forward rather than backward.

2. Place hands at 9 and 3 o’clock positions on steering wheel

3. Use a rolled towel or shirt in the small of your back

4. Use cruise control so you can periodically place your feet on the floor

5. Stop and take a break

6. Always STRETCH before you go on a drive

7. Take an ice pack with you and apply ice to your back for 15 minutes periodically on a long trip.

This information does not substitute for actual treatment, it is for educational purposes only. © 2025 Spine and Orthopedic Pain Center and Dr. Winifred Bragg

During this season of gratitude, we want to express our sincere appreciation to you. Your loyalty, and support have been...
23/11/2024

During this season of gratitude, we want to express our sincere appreciation to you.

Your loyalty, and support have been essential to our success.

We Appreciate you.

We wish you joy, peace and a wonderful Thanksgiving!!!

Dr. Bragg and the Staff at the Spine and Orthopedic Pain Center

We will be closed from November 26 through December 1 to allow the staff time with their families.

We will return on December 2, 2024.

18/10/2024

Many people with chronic pain Only focus on the meds that they are taking.

While taking medications can help reduce pain, to improve your quality of life, I recommend these MEDS:

M - Mindset, make a mindset shift and use self-talk to stay focused on healing. Use Meditation daily to help relieve the stress and tension you experience from chronic pain.

E - Exercise 30 minutes daily to increase the release of endorphins that relieve pain.

D - Diet incorporate foods that eliminate pain into your diet. Foods such as: Green leafy vegetables, Fish like Salmon, Cayenne pepper, Berries and Ginger. (Listen to my previous Video on Foods That Reduce Pain and Inflammation: https://www.youtube.com/watch?v=JgOHGF5iuu0)

Do Something you like for fun daily as Laughter helps to reduce pain.( Listen to my previous Video: https://www.youtube.com/watch?v=eq4ozYy7fRA)

Sleep 7 to 9 hours a day. Sleep helps to restore normal pain sensitivity , promotes healing, and reduces inflammation. Stretch Daily to reduce pain and stress.

Try these MEDS daily to reduce your pain and improve your quality of life.

I hope this video is beneficial in helping you to reduce your pain.

This information does not substitute for actual treatment, it is for educational purposes only. © 2025 Spine and Orthopedic Pain Center and Dr. Winifred Bragg

30/08/2024

Our office will be closed on Labor Day, Monday September 1st. Enjoy the holiday and stay safe!

30/08/2024

If you smoke, you are 3 times more likely to suffer from back pain.

Smoking can reduce your blood flow including to your back. This can cause the discs which are the cushions between the bones in your back to deteriorate faster and cause Degenerative Disc Disease.

Degenerative Discs can cause back pain.

Smoking can also weaken your bones can cause a condition called Osteoporosis. With osteoporosis when you fall, you are more likely to get a fracture.

Smoking can also reduce healing.

These are four reasons why you need to stop smoking to reduce your risk of back pain!!!!

This information does not substitute for actual treatment, it is for educational purposes only. © 2025 Spine and Orthopedic Pain Center and Dr. Winifred Bragg

09/08/2024

This is the 4th and final exercise in my series of exercises to decrease pain from knee arthritis.

In this video, Dr. Bragg describes how to do a mini squat.

Mini squats strengthen the knee muscles that help you stand up from a seated position.

Image you are in a Portapotty, and you don’t want your f***y to touch the potty. This is the correct squatting position

Remember Don’t’ Let Your F***y Touch the Potty!!!

For added support, you can perform these exercises with your back against a wall.

1. Stand with your feet shoulder-width apart.
2. Pushing your hips backward as if you are going to sit in a chair, bend your knees, and slowly squat down. Stop before your thighs are parallel to the ground.
3. Hold your arms straight out in front of you for added balance or place your hand on the back of a chair if needed.
4. Hold for 2 to 3 seconds, then stand back up.

You can add this exercise to the other three exercises and do all of them in one session or do two or three of the exercises at a time.

Do a set of ten of each exercises in each session.

I hope these exercises are beneficial in helping to decrease your knee pain.

This information does not substitute for actual treatment, it is for educational purposes only.

©2009-2025 Spine and Orthopedic Pain Center and Dr. Winifred Bragg

26/07/2024

You can get rid of constipation naturally without medications.

Millions of people suffer from constipation. Constipation can be painful.

Yes, pain meds can cause constipation.

In this video, Dr. Bragg gives more information on how to get rid of constipation without medications.

Three tips:

1. Fluids Drink at least half of your body weight in fluids, preferably WATER.
-If you weigh 160 pounds, drink at least 80 oz of liquids each day.

2. Fiber
-Women need to eat 21-25 grams of fiber each day
-Men need to eat 30-38 grams of fiber each day
-Eat fruits, vegetables , whole grains, and nuts.

3. Frequent Exercise
-The gut wants you to move to digest your food.
-Exercise at least 4 times each week and do your daily stretches.

This information does not substitute for actual treatment, it is for educational purposes only.

©2009-2025 Spine and Orthopedic Pain Center and Dr. Winifred Bragg

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VA

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Monday 08:30 - 17:00
Tuesday 08:30 - 17:00
Wednesday 08:30 - 17:00
Thursday 08:30 - 17:00
Friday 08:30 - 17:00

Telephone

+17573333360

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