{"id":2174,"date":"2020-06-25T16:18:04","date_gmt":"2020-06-25T16:18:04","guid":{"rendered":"https:\/\/genesisortho.wpengine.com\/?page_id=2174"},"modified":"2024-10-03T09:03:39","modified_gmt":"2024-10-03T09:03:39","slug":"top-8-stretches-to-relieve-back-pain","status":"publish","type":"page","link":"https:\/\/genesisortho.com\/es\/top-8-stretches-to-relieve-back-pain\/","title":{"rendered":"Stretches to Relieve Back Pain"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"2174\" class=\"elementor elementor-2174\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-96629ca doctors-title elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"96629ca\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f90b742\" data-id=\"f90b742\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ef41070 elementor-widget elementor-widget-heading\" data-id=\"ef41070\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Los 8 Principales Estiramientos para Aliviar el Dolor de Espalda<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-11423b1c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"11423b1c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-5bcf9815\" data-id=\"5bcf9815\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1164de5 elementor-widget elementor-widget-heading\" data-id=\"1164de5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Los 8 mejores estiramientos para aliviar el dolor de espalda<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c34d260 elementor-widget elementor-widget-text-editor\" data-id=\"5c34d260\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Si estas experimentando <a href=\"https:\/\/genesisortho.com\/es\/patient-education\/back-overview\/\" target=\"_blank\" rel=\"noopener\">dolor de espalda<\/a> pruebe uno o m\u00e1s de estos ocho estiramientos para aliviar el dolor que est\u00e1 experimentando. Tambi\u00e9n considere hablar con un m\u00e9dico si el dolor es continuo o especialmente agudo.<\/p><p><span style=\"font-weight: 400;\">* Ejercicios de la Parte Superior de la Espalda<\/span><\/p><p><span style=\"font-weight: 400;\">** Ejercicios de la Parte Inferior de la Espalda<\/span><\/p><p><span style=\"font-weight: 400;\">*** Bueno para ambas<\/span><\/p><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">La Postura del Ni\u00f1o***:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Comience en el suelo a cuatro patas. Luego, mueva los dedos gordos de los pies para tocarlos y separe las rodillas lo m\u00e1s que pueda, luego coloque el trasero sobre los pies.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Si\u00e9ntese mientras extiende sus brazos hasta el techo, y luego gire en la cintura, dejando caer la parte superior del cuerpo hacia delante entre sus piernas, manteniendo los brazos por encima de su cabeza.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Deje que su frente toque el suelo, sus hombros abiertos y su trasero sobre los pies.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mantenga esto durante 15 segundos.<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Estiramiento de Gato-Vaca***:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Comience con la cabeza en una posici\u00f3n neutral, con los brazos directamente debajo de los hombros y las piernas directamente debajo de las caderas<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Inhale y meta la pelvis y redondee el centro de la espalda, luego lleve el ombligo hacia la columna vertebral y relaje el cuello, dejando caer la cabeza<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mantenga esta posici\u00f3n durante 3-5 segundos, exhale y luego regrese a una posici\u00f3n de columna neutra. Esta es la posici\u00f3n de \"gato\"<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Despu\u00e9s, gire la cara al techo, permitiendo que la espalda se mueva hacia el suelo. Mantenga esta posici\u00f3n durante 3-5 segundos antes de volver a una posici\u00f3n de columna neutra. Esta es la posici\u00f3n de \"vaca\"<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Estiramiento de Rodilla a Pecho**:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Acu\u00e9stese con la espalda en el suelo. Doble cualquiera de las piernas y ll\u00e9vela al pecho. Trabaje para mantener la columna vertebral alargada y el coxis en el suelo.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mantenga la pierna all\u00ed durante 1-3 minutos y suelte. Repita con la otra pierna. Complete esta secuencia 3 veces.\u00a0<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Giro Espinal Sentado**:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Si\u00e9ntese en el piso con las dos piernas extendidas delante de usted.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Doble la rodilla derecha y coloque el pie derecho en la parte exterior del muslo izquierdo. Luego doble la rodilla izquierda y coloque el pie izquierdo cerca del muslo derecho.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00a0Levante los brazos, mantenga las palmas juntas y, a continuaci\u00f3n, empezando por la base de la columna vertebral, gire hacia el lado derecho, colocando el lado derecho detr\u00e1s de usted para su apoyo.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Coloque el brazo izquierdo alrededor de la rodilla derecha como si lo estuviera abrazando, o lleve el brazo superior izquierdo hacia el exterior de la rodilla derecha.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mantenga esta pose durante 1 segundo y repita en el otro lado.\u00a0<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Estiramiento de Piriformis**:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Acu\u00e9stese boca arriba con las dos rodillas flexionadas, con los pies en el suelo.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Coloque el tobillo derecho en la base del muslo izquierdo y agarre detr\u00e1s del muslo izquierdo, tirando hacia el pecho hasta que sienta un estiramiento en el \u00e1rea derecha de la espalda<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mantenga esta posici\u00f3n durante 1-3 segundos y repita en el lado opuesto.<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Mariposa*:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Coloque las palmas en los hombros opuestos y junte los codos para tocarlos<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mantenga esto durante 5 segundos y suelte. Realice esto 3-5 veces<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Rotaci\u00f3n de Silla*:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Si\u00e9ntese de lado en una silla con el lado opuesto al que desea estirar mirando hacia la parte posterior de la silla<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Manteniendo las piernas fijas, gire el torso hacia la silla, alcanzando la parte posterior de la silla con los brazos<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sostenga su cuerpo all\u00ed usando sus brazos para profundizar el estiramiento\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mantenga por 10 segundos y repita 3 veces de cada lado<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Alcance del Brazo Superior*:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Si\u00e9ntese en una silla, mirando hacia adelante con los dos pies en el suelo<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Extienda el brazo por encima de la cabeza y llegue a la izquierda, doblando el torso hasta que sienta el estiramiento en el m\u00fasculo dorsal ancho y el hombro, y luego vuelva a una posici\u00f3n neutral<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repita 5 veces en cada brazo. <\/span><\/li><\/ul><\/li><\/ul><div>\u00a0<\/div><div><b>Here&#8217;s some tips for doing these stretches properly:<\/b><\/div><div>\u00a0<\/div><p>You can do these stretches once or twice a day. But if the pain seems to get worse, or you\u2019re feeling very sore, take a day off from stretching.<\/p><p>As you go through these stretches, take your time and play close attention to your breathing. Use your breath as a guide to make sure you don\u2019t strain or overdo it. You should be able to breathe comfortably and smoothly throughout each pose or stretch.<\/p><p>Sometimes, depending on the intensity of the pain, it&#8217;s worth speaking with a medical professional before engaging in these stretches. These stretches really isolate the core muscles in your back, and too much concentrated stretching can actually be harmful for your back if you have a serious (undiagnosed) injury. So be mindful that you may want to speak with your doctor before diving into these stretches too seriously.<\/p><p>For those stretches where you sit or lie on the ground, it might be worthwhile to do these on a yoga mat or carpet or other soft surface, so as to alleviate pressure on your back while you engage in the stretches.<\/p><p><b>In case you&#8217;re looking for more stretches, here&#8217;s 4 more that you can try:<\/b><\/p><ul><li><em>Pelvic Tilt<\/em><ul><li>Lie on your back with both knees bent and feet flat on the floor.<\/li><li>Engage your abdominal muscles as you flatten your back against the floor.<\/li><li>Breathe normally, holding this position for up to 10 seconds.<\/li><li>Release and take a few deep breaths to relax.<\/li><li>Do 1 to 3 sets of 3 to 5 repetitions.<\/li><\/ul><\/li><li><em>Sphinx Stretch<\/em><ul><li>Lie on your stomach with your elbows underneath your shoulders and your hands extended in front, palms facing down.<\/li><li>Set your feet slightly apart. It\u2019s okay for your big toes to touch.<\/li><li>Gently engage your lower back, buttocks, and thighs as you lift your head and chest.<\/li><li>Stay strong in your lower back and abdominals, breathing deeply.<\/li><li>Press your pelvis into the floor.<\/li><li>Gaze straight ahead or gently close your eyes.<\/li><li>Hold this pose for 1 to 3 minutes.<\/li><\/ul><\/li><li><em>Wall Stretch<\/em><ul><li>Stand with the right side of the body facing a wall.<\/li><li>Bend the right arm at the elbow and place the forearm against the wall. The upper arm should be completely straight so that the elbow forms a 90-degree angle.<\/li><li>Gently take a step forward with the right foot and twist to the left, allowing the right shoulder and upper back to stretch.<\/li><li>Hold the stretch for a few seconds, then return to the starting position.<\/li><li>Repeat the stretch several times on both sides.<\/li><\/ul><\/li><li><em>Trunk Rotation<\/em><ul><li>Lie on the back with the knees bent and the feet flat.<\/li><li>Gently rotate the knees to the right, keeping them bent.<\/li><li>Hold this position for a few seconds.<\/li><li>Return the knees to the center.<\/li><li>Repeat the stretch several times on both sides.<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-dcb3f46\" data-id=\"dcb3f46\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-51458978 elementor-widget elementor-widget-heading\" data-id=\"51458978\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Solicitar una Cita<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a1631f2 elementor-widget elementor-widget-text-editor\" data-id=\"1a1631f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<strong>Citas en la oficina, o telemedicina disponible en todo el mundo<\/strong>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a95032d elementor-widget elementor-widget-shortcode\" data-id=\"4a95032d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\">\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f681-o1\" lang=\"en-US\" dir=\"ltr\" data-wpcf7-id=\"681\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/es\/wp-json\/wp\/v2\/pages\/2174#wpcf7-f681-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Contact form\" novalidate=\"novalidate\" data-status=\"init\" data-trp-original-action=\"\/es\/wp-json\/wp\/v2\/pages\/2174#wpcf7-f681-o1\">\n<fieldset class=\"hidden-fields-container\"><input type=\"hidden\" name=\"_wpcf7\" value=\"681\" \/><input type=\"hidden\" name=\"_wpcf7_version\" value=\"6.1.5\" \/><input type=\"hidden\" name=\"_wpcf7_locale\" value=\"en_US\" \/><input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f681-o1\" \/><input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/><input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/><input type=\"hidden\" name=\"_wpcf7_recaptcha_response\" value=\"\" \/>\n<\/fieldset>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-name\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Tu nombre (requerido)\" value=\"\" type=\"text\" name=\"your-name\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-email\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-email wpcf7-validates-as-required wpcf7-text wpcf7-validates-as-email\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Tu Email (requerido)\" value=\"\" type=\"email\" name=\"your-email\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-phone\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text\" aria-invalid=\"false\" placeholder=\"Tel\u00e9fono\" value=\"\" type=\"text\" name=\"your-phone\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><label> \u00bfEs un paciente nuevo?<\/label><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"Areyouanewpatient\"><span class=\"wpcf7-form-control wpcf7-radio\"><span class=\"wpcf7-list-item first\"><input type=\"radio\" name=\"Areyouanewpatient\" value=\"Yes\" checked=\"checked\" \/><span class=\"wpcf7-list-item-label\">Si<\/span><\/span><span 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data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/es\/patient-education\/neck-overview\/\">Neck &amp; Back\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-67fb270d icon-circle-item shoulder elementor-widget elementor-widget-heading\" data-id=\"67fb270d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/es\/patient-education\/shoulder-overview\/\">Hombro<\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-57ff51cd icon-circle-item hand elementor-widget elementor-widget-heading\" data-id=\"57ff51cd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/es\/patient-education\/hand-and-wrist-overview\/\">Hand &amp; Arm\n            \n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1f0c2dc4 icon-circle-item knee elementor-widget elementor-widget-heading\" data-id=\"1f0c2dc4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/es\/patient-education\/knee-overview\/\">Rodilla\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-53072f1c icon-circle-item foot 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Also consider speaking with a doctor if the pain is ongoing or especially acute. * Upper Back Exercises ** Lower Back Exercises [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-2174","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.0 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Top 8 Stretches to Relieve Back Pain | Genesis Orthopedics<\/title>\n<meta name=\"description\" content=\"Explore the top 8 stretches to relieve back pain, including benefits &amp; tips for effective results to enhance flexibility &amp; 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