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Had herniated disk in '89-age 39.  After cancer surgery in 2004, I started Tai Chi to help recover. After about 3-4 years of daily Tai Chi & Qui Gong(20 min. plus hour class weekly), 20 yrs back  pain and 15 yrs shoulder pain mostly disappeared. Took some time. Takes commitment, but worked for me. I abuse the back and pain is gone next day; not in bed for days as previously.     Rick