{"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\/pl\/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\">8 najlepszych rozci\u0105gni\u0119\u0107, aby z\u0142agodzi\u0107 b\u00f3l plec\u00f3w<\/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\">8 najlepszych rozci\u0105gni\u0119\u0107, aby z\u0142agodzi\u0107 b\u00f3l plec\u00f3w<\/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>Je\u015bli do\u015bwiadczasz <a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/back-overview\/\" target=\"_blank\" rel=\"noopener\">b\u00f3l plec\u00f3w<\/a> wypr\u00f3buj jedno lub wi\u0119cej z tych o\u015bmiu rozci\u0105gni\u0119\u0107, aby z\u0142agodzi\u0107 b\u00f3l, kt\u00f3rego do\u015bwiadczasz. Rozwa\u017c tak\u017ce rozmow\u0119 z lekarzem, je\u015bli b\u00f3l trwa lub jest szczeg\u00f3lnie ostry.<\/p><p><span style=\"font-weight: 400;\">* \u0106wiczenia g\u00f3rnej cz\u0119\u015bci plec\u00f3w<\/span><\/p><p><span style=\"font-weight: 400;\">** \u0106wiczenia dolnej cz\u0119\u015bci plec\u00f3w<\/span><\/p><p><span style=\"font-weight: 400;\">*** Dobre dla obu<\/span><\/p><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Pozycja dziecka ***:<\/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;\">Zacznij od ziemi na czworakach. Nast\u0119pnie przesu\u0144 du\u017ce palce u n\u00f3g, aby dotkn\u0105\u0107 i rozstawi\u0107 kolana tak daleko, jak to tylko mo\u017cliwe, a nast\u0119pnie oprze\u0107 ty\u0142ek na stopach.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Usi\u0105d\u017a, wyci\u0105gaj\u0105c r\u0119ce do sufitu, a nast\u0119pnie odchyl si\u0119 w talii, opuszczaj\u0105c g\u00f3rn\u0105 cz\u0119\u015b\u0107 cia\u0142a do przodu mi\u0119dzy nogami, trzymaj\u0105c r\u0119ce nad g\u0142ow\u0105.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Niech czo\u0142o dotknie pod\u0142ogi, ramiona roz\u0142o\u017c\u0105 si\u0119, a ty\u0142ek z powrotem na stopach.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Przytrzymaj to przez co najmniej 15 sekund.<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Rozci\u0105gni\u0119cie krowy i kota ***:<\/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;\">Zacznij na czworakach z g\u0142ow\u0105 w neutralnej pozycji, z r\u0119kami bezpo\u015brednio pod ramionami i nogami bezpo\u015brednio pod biodrami<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zr\u00f3b wdech i podci\u0105gnij miednic\u0119 i zaokr\u0105glij \u015brodek plec\u00f3w, a nast\u0119pnie zbli\u017c p\u0119pek do kr\u0119gos\u0142upa i rozlu\u017anij szyj\u0119, opuszczaj\u0105c g\u0142ow\u0119<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Utrzymaj t\u0119 pozycj\u0119 przez 3-5 sekund, zr\u00f3b wydech, a nast\u0119pnie wr\u00f3\u0107 do neutralnej pozycji kr\u0119gos\u0142upa. To jest pozycja \u201ekota\u201d \u201d<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nast\u0119pnie obr\u00f3\u0107 twarz do sufitu, pozwalaj\u0105c plecom przesun\u0105\u0107 si\u0119 w kierunku pod\u0142ogi. Utrzymaj t\u0119 pozycj\u0119 przez 3-5 sekund, zanim powr\u00f3cisz do neutralnej pozycji kr\u0119gos\u0142upa. To jest pozycja \u201ekrowy\u201d<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Rozci\u0105ganie od kolan do klatki piersiowej **:<\/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;\">Po\u0142\u00f3\u017c si\u0119 plecami na pod\u0142odze. Zegnij dowoln\u0105 nog\u0119 i przy\u0142\u00f3\u017c j\u0105 do klatki piersiowej. Postaraj si\u0119, aby kr\u0119gos\u0142up by\u0142 wyd\u0142u\u017cony, a ko\u015b\u0107 ogonowa na pod\u0142odze.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Przytrzymaj tam nog\u0119 przez 1-3 minuty, a nast\u0119pnie zwolnij. Powt\u00f3rz z drug\u0105 nog\u0105. Uko\u0144cz t\u0119 sekwencj\u0119 3 razy.\u00a0<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Skr\u0119t kr\u0119gos\u0142upa w pozycji siedz\u0105cej **:<\/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;\">Usi\u0105d\u017a na ziemi z obiema nogami wyci\u0105gni\u0119tymi przed siebie.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zegnij prawe kolano i umie\u015b\u0107 praw\u0105 stop\u0119 na zewn\u0105trz lewego uda. Nast\u0119pnie ugnij lewe kolano i umie\u015b\u0107 lew\u0105 stop\u0119 w pobli\u017cu prawego uda.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00a0Podnie\u015b r\u0119ce do g\u00f3ry, trzymaj\u0105c d\u0142onie z\u0142o\u017cone razem, a nast\u0119pnie zaczynaj\u0105c od podstawy kr\u0119gos\u0142upa, skr\u0119\u0107 w praw\u0105 stron\u0119, k\u0142ad\u0105c praw\u0105 stron\u0119 za sob\u0105 dla wsparcia.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Po\u0142\u00f3\u017c lew\u0105 r\u0119k\u0119 wok\u00f3\u0142 prawego kolana, jakby\u015b je obejmowa\u0142, lub przesu\u0144 lew\u0105 g\u00f3rn\u0105 r\u0119k\u0119 na zewn\u0105trz prawego kolana.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Przytrzymaj t\u0119 poz\u0119 przez 1 minut\u0119, a nast\u0119pnie powt\u00f3rz po drugiej stronie.\u00a0<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Rozci\u0105gni\u0119cie mi\u0119\u015bnia gruszkowatego **:<\/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;\">Po\u0142\u00f3\u017c si\u0119 na plecach z ugi\u0119tymi kolanami i stopami p\u0142asko na pod\u0142odze.<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Umie\u015b\u0107 praw\u0105 kostk\u0119 u podstawy lewego uda i chwy\u0107 za lewe udo, ci\u0105gn\u0105c w kierunku klatki piersiowej, a\u017c poczujesz rozci\u0105ganie w prawym obszarze po\u015bladkowym<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Utrzymaj t\u0119 pozycj\u0119 przez 1-3 minuty, a nast\u0119pnie powt\u00f3rz na przeciwnej nodze<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Motyl*:<\/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;\">Po\u0142\u00f3\u017c d\u0142onie na przeciwleg\u0142ych ramionach i po\u0142\u0105cz \u0142okcie, aby si\u0119 dotyka\u0142y<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Przytrzymaj przez 5 sekund i zwolnij. Wykonaj to 3-5 razy<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Obr\u00f3t krzes\u0142a *:<\/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;\">Usi\u0105d\u017a bokiem na krze\u015ble, stron\u0105 przeciwn\u0105 do tej, kt\u00f3r\u0105 chcesz rozci\u0105gn\u0105\u0107, skierowan\u0105 do tylnej cz\u0119\u015bci krzes\u0142a<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Utrzymuj\u0105c nogi nieruchomo, przekr\u0119\u0107 tu\u0142\u00f3w w kierunku krzes\u0142a, si\u0119gaj\u0105c r\u0119kami do oparcia krzes\u0142a<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Trzymaj tam swoje cia\u0142o, u\u017cywaj\u0105c ramion, aby pog\u0142\u0119bi\u0107 rozci\u0105ganie\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Przytrzymaj przez 10 sekund i powt\u00f3rz 3 razy z ka\u017cdej strony<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Zasi\u0119g ramienia nad g\u0142ow\u0105 *:<\/span><\/i><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Usi\u0105d\u017a na krze\u015ble, twarz\u0105 do przodu z obiema stopami na pod\u0142odze<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wyci\u0105gnij r\u0119k\u0119 nad g\u0142ow\u0119 i si\u0119gnij w lewo, zginaj\u0105c tu\u0142\u00f3w, a\u017c poczujesz rozci\u0105gni\u0119cie mi\u0119\u015bnia najszerszego grzbietu i barku, a nast\u0119pnie wr\u00f3\u0107 do pozycji neutralnej<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Powt\u00f3rz to 5 razy na ka\u017cdym ramieniu <\/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\">Popro\u015b o spotkanie<\/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>Wizyty w gabinecie lub telemedycyna dost\u0119pna na ca\u0142ym \u015bwiecie<\/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=\"\/pl\/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=\"\/pl\/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=\"Twoje Imi\u0119 (wymagane)\" 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=\"Tw\u00f3j Email (wymagane)\" 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=\"Telefon\" 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> Czy jeste\u015b nowym pacjentem?<\/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\">tak<\/span><\/span><span class=\"wpcf7-list-item last\"><input type=\"radio\" name=\"Areyouanewpatient\" value=\"No\" \/><span class=\"wpcf7-list-item-label\">Nie<\/span><\/span><\/span><\/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>Czy interesujesz si\u0119:<\/label><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"Areyouinterested\"><span class=\"wpcf7-form-control wpcf7-radio\"><span class=\"wpcf7-list-item first\"><input type=\"radio\" name=\"Areyouinterested\" value=\"telemedicine\" checked=\"checked\" \/><span class=\"wpcf7-list-item-label\">telemedycyna<\/span><\/span><span class=\"wpcf7-list-item last\"><input type=\"radio\" name=\"Areyouinterested\" value=\"in-office visit\" \/><span class=\"wpcf7-list-item-label\">wizyta w biurze<\/span><\/span><\/span><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div 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data-id=\"2822b2d6\" 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\/pl\/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\/pl\/patient-education\/shoulder-overview\/\">rami\u0119<\/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\/pl\/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\/pl\/patient-education\/knee-overview\/\">Kolano\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 elementor-widget elementor-widget-heading\" data-id=\"53072f1c\" 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\/pl\/patient-education\/foot-and-ankle-overview\/\">Foot &amp; Ankle\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-1f713aba icon-circle-item hip elementor-widget elementor-widget-heading\" data-id=\"1f713aba\" 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\/pl\/patient-education\/hip-overview\/\">Cze\u015b\u0107 p\n            <\/a><\/h6>\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<\/div>","protected":false},"excerpt":{"rendered":"<p>Top 8 Stretches to Relieve Back Pain Top 8 Stretches to Relieve Back Pain\u200b If you&#8217;re experiencing back pain try one or more of these eight stretches to alleviate the pain you&#8217;re experiencing. 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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