{"id":656001,"date":"2026-06-18T07:00:42","date_gmt":"2026-06-18T05:00:42","guid":{"rendered":"https:\/\/www.apo-discounter.pl\/blog\/?p=656001"},"modified":"2026-06-18T07:24:00","modified_gmt":"2026-06-18T05:24:00","slug":"jak-odciazyc-kregoslup-ledzwiowy","status":"publish","type":"post","link":"https:\/\/www.apo-discounter.pl\/blog\/vademecum\/pytania-i-odpowiedzi\/jak-odciazyc-kregoslup-ledzwiowy\/","title":{"rendered":"Jak odci\u0105\u017cy\u0107 kr\u0119gos\u0142up l\u0119d\u017awiowy?"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.apo-discounter.pl\/blog\/wp-content\/uploads\/2026\/06\/jak-odciazyc-kregoslup-ledzwiowy.jpg\" alt=\"jak odci\u0105\u017cy\u0107 kr\u0119gos\u0142up l\u0119d\u017awiowy\" \/><\/p>\n<p class=\"teaser\">Kr\u0119gos\u0142up l\u0119d\u017awiowy mo\u017cna odci\u0105\u017cy\u0107 poprzez regularny ruch, dobrze dopasowany fotel, \u0107wiczenia wzmacniaj\u0105ce oraz unikanie d\u0142ugiego siedzenia. Jakie codzienne nawyki pomagaj\u0105 zmniejszy\u0107 przeci\u0105\u017cenie dolnego odcinka plec\u00f3w?<\/p>\n<p class=\"post_content\">Aby odci\u0105\u017cy\u0107 kr\u0119gos\u0142up l\u0119d\u017awiowy, warto zadba\u0107 o <strong>fotel lub krzes\u0142o z dobrym podparciem l\u0119d\u017awi<\/strong>. Do tego celu mo\u017ce przyda\u0107 si\u0119 wyprofilowana <strong>poduszka<\/strong>.<\/p>\n<p class=\"post_content\">Pomocne s\u0105 te\u017c regularne <strong>\u0107wiczenia wzmacniaj\u0105ce i rozlu\u017aniaj\u0105ce plecy<\/strong>, np. koci grzbiet, <strong>delikatne rolowanie<\/strong> rollerem lub pi\u0142k\u0105. Jednym ze sposob\u00f3w na to, <a href=\"https:\/\/www.apo-discounter.pl\/blog\/zdrowie\/jak-rozluznic-spiete-miesnie-jesienia-i-zima\/\" target=\"_blank\" rel=\"noopener\">jak rozlu\u017ani\u0107 spi\u0119te mi\u0119\u015bnie<\/a>, jest le\u017cenie na <strong>macie do akupresury<\/strong>, kt\u00f3r\u0105 mo\u017cna po\u0142o\u017cy\u0107 na \u0142\u00f3\u017cku lub pod\u0142odze.<\/p>\n<p class=\"post_content\">D\u0142ugotrwa\u0142e przebywanie w jednej pozycji r\u00f3wnie\u017c nie jest dobre dla l\u0119d\u017awi &#8211; zw\u0142aszcza praca siedz\u0105ca przy biurku. Warto ten czas zr\u00f3wnowa\u017cy\u0107 kr\u00f3tkimi <strong>przerwami na ruch<\/strong> \u2013 mo\u017ce to by\u0107 <strong>spacer<\/strong> do innego pokoju lub proste \u0107wiczenia rozci\u0105gaj\u0105ce.<\/p>\n<p class=\"post_content\">Mi\u0119\u015bnie plec\u00f3w bardzo reaguj\u0105 na stres, dlatego w miar\u0119 mo\u017cliwo\u015bci warto go ograniczy\u0107.<\/p>\n<p class=\"post_content\">Nie zapominajmy te\u017c o odpowiednim <strong>wysypianiu si\u0119<\/strong>, to wtedy nasz organizm ma najlepsze warunki do regeneracji.<\/p>\n<p class=\"post_content\">Przy podnoszeniu ci\u0119\u017car\u00f3w, np. zakup\u00f3w, <strong>nie pochylajmy si\u0119 na prostych nogach<\/strong> &#8211; ugnijmy kolana i napnijmy mi\u0119\u015bnie brzucha, to ustabilizuje kr\u0119gos\u0142up i odci\u0105\u017cy odcinek l\u0119d\u017awiowy.<\/p>\n<p class=\"post_content\">W przypadku utrzymuj\u0105cych si\u0119 dolegliwo\u015bci zalecany jest kontakt z lekarzem lub fizjoterapeut\u0105 w celu rozpoznania problemu i wdro\u017cenia ewentualnej terapii.<\/p>\n<script type='text\/javascript'>\nvar id = \"609132\";\nvar title = \" Polecane produkty\";\nvar wert = \"08301278\";\nvar wert1 = \"08303057\";\nvar wert2 = \"08303992\";\nvar wert3 = \"08301266\";<\/script><!-- start Woody Code Snippets CSS and JS -->\n<script type=\"text\/javascript\">\n\/\/console.log(wert);\r\nconst injectProducts = function () {\r\ndocument.querySelector(\"div.products__title\").textContent = title\r\nconst pzns = [wert, wert1, wert2, wert3];\r\n      const url = \"https:\/\/www.apo-discounter.pl\/blog\/pl\/\";\r\n      const templateLink = document.querySelectorAll(\".product__link\");\r\n      const templateImg = document.querySelectorAll(\".product__img\");\r\n      const templateName = document.querySelectorAll(\".product__name\");\r\n      const templatePrice = document.querySelectorAll(\".product__price\");\r\n      const articleURL = document.URL;\r\n      const articleTitle = articleURL\r\n        .substring(\r\n          articleURL.lastIndexOf(\"\/\", articleURL.length - 2),\r\n          articleURL.length\r\n        )\r\n        .replaceAll(\"\/\", \"\");\r\n      const utm =\r\n        \"?utm_source=blog&utm_medium=recomendations&utm_campaign=\" +\r\n        articleTitle +\r\n        \"&utm_term=\";\r\n      \/\/console.log(pzns);\r\n      fetch(url)\r\n        .then((response) => {\r\n          if (response.status != 200) {\r\n            console.log(\"Wrong server response\");\r\n          }\r\n          \/\/console.log(response.text());\r\n          return response.text();\r\n        })\r\n        .then((html) => {\r\n          const parser = new DOMParser();\r\n          const htmlDoc = parser.parseFromString(html, \"text\/html\");\r\n          const pPZN =\r\n            htmlDoc.documentElement.querySelectorAll(\"td.colset.colset-5\");\r\n          if (pPZN) {\r\n            pzns.forEach((pzn, index) => {\r\n              let i = index;\r\n              let product = pzn;\r\n              pPZN.forEach((pzn, index) => {\r\n                pznNumber = pzn.innerText.trim();\r\n                if (product == pznNumber) {\r\n                  templateLink[i].setAttribute(\r\n                    \"href\",\r\n                    pzn.parentNode.children[6].innerText.trim() +\r\n                      utm +\r\n                      pznNumber\r\n                  );\r\n                  templateImg[i].setAttribute(\r\n                    \"src\",\r\n                    pzn.parentNode.children[1].innerText.trim()\r\n                  );\r\n                  templateImg[i].setAttribute(\r\n                    \"alt\",\r\n                    pzn.parentNode.children[2].innerText\r\n                  );\r\n                  templateName[i].innerText =\r\n                    pzn.parentNode.children[2].innerText;\r\n\r\n                  templatePrice[i].innerText =\r\n                    pzn.parentNode.children[3].innerText + \" z\u0142\";\r\n                }\r\n              });\r\n            });\r\n          }\r\n        });\r\n};\r\naddEventListener(\"load\", injectProducts());\r\nconst productsWrapper = document.querySelector(\"div.products__wrapper\");\r\nconst products = document.querySelectorAll(\"div.product\");\r\nconst scrollArea = productsWrapper.scrollWidth-productsWrapper.clientWidth;\r\nlet width = 0;\r\nlet xStart= 0;\r\nlet xEnd = 0;\r\nlet transformX = 0;\r\nlet xLeft = 0;\r\n\r\n\/\/ products.forEach(p => {\r\n\/\/     width =+ p.clientWidth;\r\n\/\/ })\r\nconst setTransform = function() {\r\n    productsWrapper.style.transform = `translate(${transformX}px)`;\r\n};\r\n\r\nconst scroll = function (e) {\r\nif(transformX >= -(scrollArea)|| transformX == -0) {\r\n    transformX = e.touches[0].clientX - xStart + xLeft; 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Jakie codzienne nawyki pomagaj\u0105 zmniejszy\u0107 przeci\u0105\u017cenie dolnego odcinka plec\u00f3w? Aby odci\u0105\u017cy\u0107 kr\u0119gos\u0142up l\u0119d\u017awiowy, warto zadba\u0107 o fotel lub krzes\u0142o z dobrym podparciem l\u0119d\u017awi. Do tego celu mo\u017ce przyda\u0107 si\u0119 wyprofilowana poduszka. Pomocne s\u0105 te\u017c regularne \u0107wiczenia wzmacniaj\u0105ce i rozlu\u017aniaj\u0105ce [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":656000,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[122,118,447,399,25679,445,1264],"tags":[],"class_list":["post-656001","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-lifestyle","category-porady","category-profilaktyka","category-pytania-i-odpowiedzi","category-stawy-i-miesnie","category-vademecum"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jak odci\u0105\u017cy\u0107 kr\u0119gos\u0142up l\u0119d\u017awiowy - Apo-Discounter.pl<\/title>\n<meta name=\"description\" content=\"Kr\u0119gos\u0142up l\u0119d\u017awiowy mo\u017cna odci\u0105\u017cy\u0107 poprzez regularny ruch, dobrze dopasowany fotel, \u0107wiczenia wzmacniaj\u0105ce oraz unikanie d\u0142ugiego siedzenia.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.apo-discounter.pl\/blog\/vademecum\/pytania-i-odpowiedzi\/jak-odciazyc-kregoslup-ledzwiowy\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak odci\u0105\u017cy\u0107 kr\u0119gos\u0142up l\u0119d\u017awiowy - Apo-Discounter.pl\" \/>\n<meta property=\"og:description\" content=\"Kr\u0119gos\u0142up l\u0119d\u017awiowy mo\u017cna odci\u0105\u017cy\u0107 poprzez regularny ruch, dobrze dopasowany fotel, \u0107wiczenia wzmacniaj\u0105ce oraz unikanie d\u0142ugiego siedzenia.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.apo-discounter.pl\/blog\/vademecum\/pytania-i-odpowiedzi\/jak-odciazyc-kregoslup-ledzwiowy\/\" \/>\n<meta property=\"og:site_name\" content=\"blog.apo-discounter.pl\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/apteka.apodiscounter\" \/>\n<meta property=\"article:published_time\" content=\"2026-06-18T05:00:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-06-18T05:24:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.apo-discounter.pl\/blog\/wp-content\/uploads\/2026\/06\/jak-odciazyc-kregoslup-ledzwiowy.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1060\" \/>\n\t<meta property=\"og:image:height\" content=\"350\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Anna Lesz\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napisane przez\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anna Lesz\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/vademecum\\\/pytania-i-odpowiedzi\\\/jak-odciazyc-kregoslup-ledzwiowy\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/vademecum\\\/pytania-i-odpowiedzi\\\/jak-odciazyc-kregoslup-ledzwiowy\\\/\"},\"author\":{\"name\":\"Anna Lesz\",\"@id\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/#\\\/schema\\\/person\\\/0a964b33dd472aff8fec3c26bf4af8f5\"},\"headline\":\"Jak odci\u0105\u017cy\u0107 kr\u0119gos\u0142up l\u0119d\u017awiowy?\",\"datePublished\":\"2026-06-18T05:00:42+00:00\",\"dateModified\":\"2026-06-18T05:24:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/vademecum\\\/pytania-i-odpowiedzi\\\/jak-odciazyc-kregoslup-ledzwiowy\\\/\"},\"wordCount\":278,\"publisher\":{\"@id\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/vademecum\\\/pytania-i-odpowiedzi\\\/jak-odciazyc-kregoslup-ledzwiowy\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/jak-odciazyc-kregoslup-ledzwiowy.jpg\",\"articleSection\":[\"Fitness\",\"Lifestyle\",\"Porady\",\"Profilaktyka\",\"Pytania i odpowiedzi\",\"Stawy i mi\u0119\u015bnie\",\"Vademecum\"],\"inLanguage\":\"pl-PL\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/vademecum\\\/pytania-i-odpowiedzi\\\/jak-odciazyc-kregoslup-ledzwiowy\\\/\",\"url\":\"https:\\\/\\\/blog.apo-discounter.pl\\\/vademecum\\\/pytania-i-odpowiedzi\\\/jak-odciazyc-kregoslup-ledzwiowy\\\/\",\"name\":\"Jak odci\u0105\u017cy\u0107 kr\u0119gos\u0142up l\u0119d\u017awiowy - 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