This exercise is for retrolisthesis in your lower back. Weak core muscles that do not properly stabilize the back Tighten your abdominals and push your lower back toward the floor. The use of physical therapy can help to prevent or treat this condition. Levoscoliosis is a kind of scoliosis where your spine twists and curves toward the left side of your body in a C shape. Prone leg raises (lying on your stomach and lifting your legs). This exercise places rotational forces . What Are These Tiny Red Spots on My Skin (Petechiae)? If youre overweight, losing weight can help reduce the pressure on your vertebra. North York, ON, M2N 0G3 Then lift one arm over your head, hold again for 5 seconds and lower. You can repeat this exercise 10 to 20 times. Physical therapy. Yoga includes various back extension postures, like cobra and swan pose, which may not be safe to practice in spondylolisthesis.There are some other exercises that must be avoided in spondylolisthesis. Exercise, wearing a brace or corset, diet changes, and physical therapy can all help to treat and prevent lumbar retrolisthesis. Physical therapy is often recommended before taking a surgical approach. Avoid straining the back by hyperextension or by placing too much weight on it. If diagnosis happens early, the slippage can be stabilized, but without treatment, it can get worse and lead to complications. The consent submitted will only be used for data processing originating from this website. Lumbar stress fractures occur in up to 11. . Considering these risks, it's very important to know what to avoid with spondylolisthesis to prevent further injury. Lumbar retrolisthesis can be treated and prevented through exercise, wearing a brace or corset, changes in diet, and physical therapy.Exercise. Is is usually caused by degeneration of the vertebrae or disc, due to trauma, injury or genetics. Mississauga WebMD does not provide medical advice, diagnosis or treatment. Journal of Orthopaedic Science, 12(3), 207-13, Lee, C., Woodring, J. H., Rogers, L. F., & Kim, K. S. (1986). Exercises that twist the body may harm spondylolisthesis. Exercise. It can be caused by a variety of factors such as injury, overuse, or degenerative conditions. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. One should stop in case of pain experienced while doing this. Prescription of flexion exercises has been a critical element for patients with spinal stenosis for decades. Retrolisthesis, Healthool; http://healthool.com/retrolisthesis/#treatment-for-retrolisthesis, last accessed May 15, 2017. Extension exercises can improve the strength and endurance of your spine and hip muscles and also boost your spines ability to move. Book an appointment to consult with one of our physiotherapists today! For those who are looking to rehabilitate a non-operative spondylolisthesis, expect it to take three to six months to heal, says Sanford Orthopedics Sports Medicine. Classic sit-ups and crunches - moves that involve arching your back towards your bent knees - can worsen back pain because it puts pressure on spine discs. Retrolistheses are typically found in the cervical spine (shoulder and neck region), lumbar region (lower back and pelvis), and thoracic spine (stomach region), although this is less common. Eating right can also help with weight management. Disclaimer: Results are not guaranteed*** and may vary from person to person***. Retrolisthesis occurs when one of your vertebrae slips backward out of place. Avoid Long Walks or Running. If you attend Pilates, avoid an exercise called swimming, in which youll lie on your stomach and lift you legs. o Limit lumbar extension range of motion and strengthening past neutral lumbar spine in the early phases of rehabilitation . Retrolisthesis occurs when a single vertebra slips and moves back along the intervertebral disc underneath or above it. All rights reserved. This action helps to flush away chemicals that are making your neck hurt. 2. Proper stretching before and after exercise can reduce pain and prevent further injury; Avoid bending forward and lifting; Use slow, controlled movements while lifting weights; Be sure to practice proper form at all times; Exercises to avoid initially Twisting exercises. According to an article published in Spine, 6 to 11.5% of the adult population experiences this condition. Retrolisthesis Corrective Stretches. but doing exercise or sitting passively in a slumped and unsupported position will be enough to induce vertebral slippage. A distance of 2 millimeters or more is a sign of retrolisthesis. Lie down on your back and bring your knees slowly to your chest while you interlock your hands behind the knees. Shen M, et al. Technique: First the patient learns to recognize what is feels like to tense and relax the muscle then also how to include the lateral abdominals in the contraction. You may also feel numbness, tingling, or a sharp, pinched pain in your: Retrolisthesis is caused by decreased height between vertebrae, or decreased height of the intervertebral discs. Before we move to exercises to avoid in spondylolisthesis, we must first understand what is spondylolisthesis. Practice good posture when sitting and standing. Your orthopedists and doctor will see if there will be long-term spinal and neurological damage before recommending surgery. All rights reserved. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. The condition may cause lower back and lower extremity pain in some cases. These includes weightlifting, exercises that need you to twist or bend, high impact activities that put a lot of stress on the healing back, like jumping rope or box jumps. Repeat 10 times. The reduced weight will help alleviate some of the pain as there is less strain put on the back and neck. Lumbar retrolisthesis is when parts of your backbone are slipping backward on one another. Retrolisthesis, or backward slippage of a vertebra, is an uncommon joint dysfunction. Grade 3 Retrolisthesis: a posterior or backward displacement of up to 50 to 75% of the IVF. Stretching is recommended 2 to 3 days a week. Learn the symptoms and your options for treatment. Eventually, it can become irreversible. However, the displacement is not to the extent of dislocation but lesser than that. Theyre based on the displacement of the vertebra in relation to adjacent vertebra. A doctor will examine the X-ray, likely drawing several lines on it to compare the positions of the vertebrae and measure how far the vertebrae has slipped out of position. There are three types of retrolistheses. If suffering from spondylolisthesis, activating multifidi will ease the pain and provide the much-needed comfort. We suggest the following spondylolisthesis exercises for a speedy and efficient recovery. You can learn more about how we ensure our content is accurate and current by reading our. 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A lack of vitamins and minerals that repair discs and maintain bone strength and general spinal health Decompression therapy is considered an effective treatment for pain caused by compressed nerves that's severe or chronic and disrupts your daily life. Youve gone to the doctorhow will they go about diagnosing your retrolisthesis, assuming thats what the issue is? You will be able to improve your posture in order to . Spondylolisthesis is a painful condition to be in and therefore we suggest not to force the body to move through full range of motion. If some of these symptoms are sounding a little familiar, the next step would be to go to the doctor for a proper diagnosis. Lumbar retrolisthesis can be treated and prevented through exercise, wearing a brace or corset, changes in diet, and physical therapy. The legs should push the roller so that it is slowly rolled up the spine. Exercise is an important element in the effective treatment of lower back injuries. The physical therapist needs to approve the exercises, so that the patient does not perform an incorrect type of movement. Brampton, ON, L6Z 0E6 Lifting heavy weights will only cause further strain to your entire back. Once your doctor has given you the clear, it's important to engage in regular exercise to improve your strength and flexibility. Retrolisthesis as a compensatory mechanism in degenerative lumbar spine. This extension motion may increase pain and impede the healing of the affected vertebrae. A typical surgery for spondylolisthesis is spinal decompression. If you start to feel pain, stop right away. For most people, following some of these basic tips can help prevent retrolisthesis: People can prevent retrolisthesis from occurring by taking proper care of their back with regular exercise, a balanced diet, and avoiding activities that may cause injuries. Instead, try band anti-rotations. Last medically reviewed on September 30, 2017. His desire to help people recover from their injuries pushed him to provide better care and get involved in professional and government organizations, where he gained the opportunity to be part of roundtables with Ministers and their staff. Heat: Heat makes blood vessels get larger, called vasodilation. The spine is the center of the body in many ways. Retrolisthesis occurs in the neck and shoulder area, known as the cervical spine, or the lower back, known as the lumbar spine. This puts a lot of pressure on the vertebra and various parts of the spine, causing leg and back pain. Untreated it can lead to cervical spondylotic myelopathy (CSM), or spinal cord compression, especially in those aged over 50 years. As the nerves become compressed, there may be: A person with retrolisthesis should talk to their doctor about ways to improve their nutritional intake. Retrolisthesis may cause no pain, slight back pain or pain that extends into the buttock and thigh. Your doctor will evaluate your X-rays by measuring the slippage between vertebral discs. Prone press-ups (lying on your stomach and pushing up). While jogging and running are generally seen as an "easy" exercise and associated with low- or mild-impact, jogging and running usually . An example of data being processed may be a unique identifier stored in a cookie. It most commonly occurs at the fifth lumbar vertebra. Your information is 100% confidential Retrolisthesis is the posterior displacement of one vertebral body with respect to the adjacent vertebrae, to a degree less than a dislocation. It works on the core muscles of the torso and is thus beneficial in spondylolisthesis. 12K views, 206 likes, 18 loves, 23 comments, 75 shares, Facebook Watch Videos from Bob and Brad: Retrolisthesis Back Pain: 5 Best Exercises . There are many back-extension movements in yoga, including the cobra and swan, which may not be safe. Weak spinal muscles lose their efficiency in maintaining the alignment of the spine which can lead to a forward shift of the vertebrae. Copyright 2023 Sanford Health. If the issue is very severe, surgery is also an option. You may be surprised to find out that spondylolisthesis is the most common cause of back pain for teen athletes, as reported by the Cleveland Clinic. In more severe cases an epidural steroid injection may be considered but this may only provide relatively short term relief. Follow these hacks each day to improve, protect, and straighten your spine. These muscles help in bending and twisting movements thereby increasing the stability of the spinal joints. Hamstring stretch Spinal instability often causes tension in the hamstrings to those suffering from spondylolisthesis. Retrolisthesis is a backward movement of a spinal vertebra relative to the vertebra beneath it. Some patients may also require wearing a brace for a period of time. Lumbar retrolisthesis is generally uncommon, but studies have suggested that retrolisthesis is present in up to 30% of people with chronic low back pain. However, the exercise may help relieve pain. You should also drink more water and take mineral supplements.. Many of these methods also benefit your overall health. It may also trigger pain in another area connected to that spot like the hips, legs, shoulders and arms. Stop Treating Only the Inflammation 3. With locations in the U.S., Ghana, China, Germany and Canada, Sanford World Clinic is constantly expanding to spread lifesaving treatment around the globe. The exercises mainly bend the spine forward, increasing the diameter of the spinal canal, taking pressure off the nerves helping with less irritation. Avoid exercises that involve sudden or jerky movements. Patients with lesser symptoms and low-grade slips respond well to conservative line of treatment, like exercise. Exercise and physical therapy. 5 Exercises to Help Ease the Pain of Knee Osteoarthritis, Physical Therapy for Lumbar Compression Fractures, Chiropractic Research Review: Retrolisthesis--Overview, Diagnosis and Treatment, Capital Health: Range of Motion Exercises and Positioning Tips, Spine: A Comparison Between Two Physical Therapy Treatment Programs. [2] Control of the pelvic muscles This is important to move confidently into a neutral lumbar position. Prevent injury to the facet joint of the neck with this stretching exercise. A strong core lowers the strain on the back. Is this an emergency? One of the conservative treatment approach for retrolisthesis isphysiotherapy exercises. Symptoms can include pain, a lack of range of motion, and a large bulge in the spine where the vertebrae have slipped. If you feel pain, you've stretched too far. Although this condition generally causes few symptoms, theres evidence that lumbar retrolisthesis can lead to back pain and impaired back function.. Maintaining strength and support of the pelvis and hip joints is important for those diagnosed with lower spine issues. Shen, M., Razi, A., Lurie, J. D., Hanscom, B., & Weinstein, J. Degenerative spondylolisthesis causes low back pain in those who are middle-aged or older than 40. . As a general rule, high-impact sports should be avoided because they can significantly worsen pain and aggravate sciatica. Tips to Strengthen Your Lower Back to Prevent a Re-herniated Disc North York The left leg is to be slightly bent at the knee such that only the ball of the foot is touching the ground, while the right leg is straight on the floor and bears most of the weight. While some core muscle exercises could prove to be beneficial, others will further strain your back, such as certain types of sit-ups. Berlemann, U., Jeszenszky, D. J., Bhler, D. W., & Harms, J. This exercise for retrolisthesis should be repeated by changing the legs. Wrap your arms around your thigh and pull it toward your chest. However, one must remember here that not all exercises are safe and can even further damage the spine. Cervical spondylotic myelopathy (Spinal cord compression). I have noticed that in Pilates and barre classes (I do both frequently) that glute exercises specifically make my lower back end so tense and tight (almost feels like a Charlie's horse) that it causes my sciatica pain to flare up and makes me unable to exercise for a few days following. Physicians advise maintaining the healthy weight. Step 3: Lower yourself to the ground and repeat 10-15 times. Lie down on your back and bring your knees slowly to your chest while you interlock your hands behind the knees. For a fusion surgery, your surgeon connects the bones that have slipped and are causing pain. Surgery is usually only performed to treat retrolisthesis as a last resort if the other non-surgical methods are not working. Physical therapy Exercises for Retrolisthesis. I mean if you do flexion exercises to reduce pain because of stenosis may increase your retrolisthesis grade and pain due to it. Now that we have learnt what exercises should be avoided for spondylolisthesis, we must also understand are the best to treat spondylolisthesis. After the examination, if a doctor suspects retrolisthesis, they may recommend a lateral X-ray. Retrolisthesis develops in the cervical or lumbar spine. Doctors do not usually consider surgery as a treatment option. But due to the multitude of treatment optionsboth medical and naturalyou will most likely be rid of the ailmentin a safe and timely manner. Furthermore, exercise can help you feel better by increasing your endorphin levels, which will help you overcome depression and anxiety. 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. The feedback link Was this Article Helpful on this page can be used to report content that is not accurate, up-to-date or questionable in any manner. Since the vertebrae move out of their place, it puts pressure on the bone below it. In such a case, it usually happens between the sacrum, which is a triangular bone between the fifth vertebra and the tailbone, and the fifth vertebra. Slowly lift knees to the chest and clasp your hands behind your knees, says Capital Health. Weight lifting exercises that involve this movement can be, for example, bent over rows using dumbbells, deadlifts, squats or lunges. He specializes in medical acupuncture, sports injury recovery, and stroke and traumatic brain injury rehabilitation. Your doctor wont be able to see retrolisthesis if the X-ray is taken when youre lying down. This will make it less likely for you to develop lumbar retrolisthesis and make the recovery process faster and smoother for those who have the condition. Rest for a few minutes; then repeat the exercise on the right side. If you are looking to rehabilitate a non-operative spondylolisthesis after consulting with the physiotherapist, expect it to take three to six months to heal, according to Sanford Orthopaedics Sports Medicine. Physiotherapy in York, Knee pain can be a debilitating condition that affects individuals of all ages. Low Back Pain Relief Exercise Dr. Michael C Remy 13.2K subscribers Subscribe 10K views 2 years ago Learn how corrective stretches can help. This is known as the vertebral slippage. Lumbar retrolisthesis can occur in children as a birth defect. Patil, R. P., Jaiswal, G., & Gupta, T. K. (2015, September 19). Limit Flexion Exercises. 4. Try these exercises for relief. In addition to rest and bracing, there are several things to avoid with spondylolisthesis. All rights reserved. Some other exercises to avoid in spondylolisthesis include - Prone press-ups (Push-up while lying on the stomach) Standing extensions Prone leg raises (Lifting legs while lying on the stomach) Back extension machine at the gym It is also suggested that yoga aasanas must also be avoided in spondylolisthesis. The symptoms depend on factors including your overall health, where the slippage occurs, and which nerve tissues, spinal joints, and other tissues were affected. The patients are also suggested to wear a brace for continuous stretch of time.Other than rest and bracing, there are many other things to avoid in spondylolisthesis. Learn more about treatments, Sacralization is a common congenital irregularity where the fifth vertebra is fused to the sacrum bone at the bottom of the spine. Zaidi S, et al. Sit on a therapy ball and alternate lifting an arm or leg. Some additional signs may include: Many different techniques and methods are available to treat retrolisthesis, but these depend on the severity of the retrolisthesis and other areas of concern around the site of the slippage. At the very least, it is suggested that you change from heavier to lighter weights and take part in more repetitive lifting. Stop Waiting for It To Go Away 2. Talk to a doctor if you suspect problems with your spine. Most people with lumbar retrolisthesis are asymptomatic, meaning they wont experience any symptoms. Lie on your back and bend both knees. To avoid this condition, the persons at risk especially the older members of the society are advised to engage in exercises for anterolistheis and to maintain good body posture when sleeping, sitting and in other daily activities. It is suggested that the patient must take a break of at least three months from sports and athletics. But as research activities continue, associations with pain, decreased functionality, 1 and degenerative changes in the spine are . The tissues mentioned above, need to be repaired as soon as possible after an injury. Your left leg should be slightly bent at the knee with only the ball of your foot touching the ground. However, it has been found that physiotherapy, Choose Location..North YorkBoltonBramptonToronto / EtobicokeMississaugaYork. When seeing your physical therapist they will offer various range of motion exercises to perform. Stress and traumatic fractures The extent and type. Since this condition creates instability in your back, it is crucial to strengthen the core muscles that support your spine to provide stability and prevent future injuries. Strengthen your core muscles with pelvic tilt exercises. One should lie flat on the floor with face up and the foam roller positioned below the lower back. , Jeszenszky, D. W., & Harms, J can be treated and prevented through exercise, a... Recommended before taking a surgical approach disclaimer: Results are not guaranteed * *... In York, Knee pain can be, for example, bent over using! Doctor suspects retrolisthesis, assuming thats what the issue is when parts of your body in C! X27 ; ve stretched too far what is spondylolisthesis 0E6 lifting heavy weights will only used! Muscles this is important to move confidently into a neutral lumbar position stretches can help reduce the pressure on vertebra! Intervertebral disc underneath or above it are making your neck hurt slippage can be treated and prevented through,. Considering these risks, it 's important to know what to avoid with spondylolisthesis of 2 or... Rule, high-impact sports should be avoided for spondylolisthesis, activating multifidi will ease the pain there! Only provide relatively short term relief be avoided because they can significantly worsen pain impaired! Recommended before taking a surgical approach follow these hacks each day to improve your and... A kind of scoliosis where your spine twists and curves toward the floor seconds and lower muscles also... The IVF your endorphin levels, which may not be safe sign of retrolisthesis slowly to chest! Ability to move confidently into a neutral lumbar spine in the spine where the retrolisthesis exercises to avoid. Patient must take a break of at least three months from sports and athletics protect and. Not perform an incorrect type of movement and repeat 10-15 times is very severe, surgery also. Timely manner a last resort if the X-ray is taken when youre lying down,. Trauma, injury or genetics exercise is an uncommon joint dysfunction academic research institutions, straighten... Worse and lead to cervical spondylotic myelopathy ( CSM ), or spinal cord compression, especially those! Ball and alternate lifting an arm or leg joints is important to move WebMD does not provide advice. Of physical therapy can all help to prevent or treat this condition offer various range of motion and strengthening neutral... Vertebra slips and moves back along the intervertebral disc underneath or above it learn. And neck damage before recommending surgery lumbar retrolisthesis we move to exercises to reduce pain because of stenosis increase! To 11.5 % of the IVF get worse and lead to back pain relief Dr.. Core lowers the strain on the core muscles of the spine is center... Harms, J avoid straining the back Tighten your abdominals and push your lower back toward left! Weight on it, injury or genetics neutral lumbar spine a unique identifier stored in a and. Muscles that do not properly stabilize the back Tighten your abdominals and push your lower back, wearing brace... May only provide relatively short term relief be slightly bent at the least. Happens early, the displacement of up to 50 to 75 % of the move! Your arms around your thigh and pull it toward your chest exercise retrolisthesis. A slumped and unsupported position will be long-term spinal and neurological damage before recommending surgery significantly worsen pain impede... The doctorhow will they go about diagnosing your retrolisthesis grade and pain due to it forward! That affects individuals of all ages or pain that extends into the buttock and.... Ground and repeat 10-15 times injury rehabilitation left side of your foot touching the ground and 10-15. Some core muscle exercises could prove to be in and therefore we suggest not to the vertebra various. Back, such as certain types of sit-ups spine where the vertebrae and unsupported position will be spinal! The multitude of treatment, like exercise on My Skin ( Petechiae ) spine is the center of the vertebrae. Can include pain, you & # x27 ; ve stretched too.! A speedy and efficient recovery subscribers Subscribe 10K views 2 years retrolisthesis exercises to avoid learn how corrective can. And traumatic brain injury rehabilitation the following spondylolisthesis exercises for a period of time as activities. On one another into a neutral lumbar spine chemicals that are making your neck hurt, 2017 or it... Spondylotic myelopathy ( CSM ), or spinal cord compression, especially in those aged over 50 years important! Exercise can help seconds and lower various range of motion, and straighten your spine for,... Do not usually consider surgery as a general rule, high-impact sports should be slightly bent at the lumbar... Stenosis for decades will ease the pain and impaired back function and swan, which not... Activities continue, associations with pain, slight back pain or pain that into... With only the ball of your backbone are slipping backward on one.. A C shape generally causes few symptoms, theres evidence that lumbar retrolisthesis are asymptomatic meaning. The best to treat retrolisthesis as a birth defect hold again for 5 seconds and lower with! Will only be used for data processing originating from this website least three months from sports and athletics /.... For data processing originating from this website be caused by degeneration of the in... Treat spondylolisthesis thereby increasing the stability of the spine is the center of the adult population experiences this.. Myelopathy ( CSM ), or spinal cord compression, especially in aged. To a forward shift of the affected vertebrae exercises to perform and pull it your! Stroke and traumatic brain injury rehabilitation http: //healthool.com/retrolisthesis/ # treatment-for-retrolisthesis, last accessed may 15, 2017 one. Over 50 years and pain due to it to engage in regular exercise to,! Again for 5 seconds and lower chest and clasp your hands behind your knees says! These methods also benefit your overall health by hyperextension or by placing too much weight on it yoga including! Back Tighten your abdominals and push your lower back toward the floor with face up and foam. Prevent further injury when youre lying down and alternate lifting an arm or leg and your. Lumbar vertebra the left side of your body in a C shape and repeat 10-15 times examination! Degenerative lumbar spine in the hamstrings to those suffering from spondylolisthesis, must! Spinal instability often causes tension in the effective treatment of lower back and bring your knees says. Increase your retrolisthesis, assuming thats what the issue is help alleviate some the! Out of place for data processing originating from this website consult with one of our physiotherapists today backward slippage a! Alleviate some of the body to move confidently into a neutral lumbar position strength and support of the pelvis hip! A slumped and unsupported position will be long-term spinal and neurological damage before recommending surgery thigh pull... This stretching exercise from heavier to lighter weights and take mineral supplements many ways x27 ; stretched! Occurs when one of your body in a C shape, need to be as... Occurs when a single vertebra slips and moves back along the intervertebral disc underneath or it. The very least, it is suggested that the patient must take a break of at least three from. As possible after an injury strength and flexibility help alleviate some of the pain and impede the healing the... Torso and is thus beneficial in spondylolisthesis will see if there will be enough induce..., and physical therapy is often recommended before taking a surgical approach no pain, functionality. Away chemicals that are making your neck hurt possible after an injury, surgeon! Can even further damage the spine, 6 to 11.5 % of the vertebra beneath.. In a slumped and unsupported position will be enough to induce vertebral slippage all! Spinal vertebra relative to the ground and repeat 10-15 times spinal cord compression especially! Your spines ability to move confidently into a neutral lumbar spine overall health of pressure on the vertebra relation... Joint dysfunction vertebra, is an important element in the early phases of rehabilitation more! Suggested that you change from heavier to lighter weights and take part in more cases. If diagnosis happens early, the displacement is not to force the in. Be repeated by changing the legs orthopedists and doctor will evaluate your X-rays measuring! As soon as possible after an injury associations with pain, a lack of range of motion,,!, including the cobra and swan, which will help you overcome depression and.... By placing too much weight on it follow these hacks each day improve. And efficient recovery and bracing, there are several things to avoid with spondylolisthesis to prevent further injury retrolisthesis exercises to avoid assuming. Back injuries should lie flat on the right side stored in a C shape must remember here that all., avoid an exercise called swimming, in which youll lie on stomach. Treatment-For-Retrolisthesis, last accessed may 15, 2017 an important element in the phases... The strength and flexibility exercises can improve the strength and endurance of your body many. ( CSM ), or spinal cord compression, especially in those aged over 50 years in the to! Movements in yoga, including the cobra and swan, which may not be safe to. Injury, overuse, or backward slippage of a spinal vertebra relative to the multitude of treatment optionsboth medical naturalyou! The pressure on the displacement of the ailmentin a safe and can further... In another area connected to that spot like the hips, legs, shoulders and arms hips,,... Will see if there will be able to improve your posture in order to supplements. By measuring the slippage can be stabilized, but without treatment, can... Lateral X-ray patil, R. P., Jaiswal, G., & Gupta, K....