Back pain is a serious problem which affects millions of people around the world. It is most often caused by injuries, improper posture or sitting or standing for a prolonged period. Back pain can range from mild to severe, with the later seriously interfering with your way of life and daily activities.
Our feet play a big role in our balance, movement and posture, which is why it’s important to always keep them in shape. The aging process and improper feet care may make standing or walking a real problem, which can become a serious issue. People usually treat back pain with painkillers, but they have numerous adverse side-effects, which is why you should try to reduce pain in other ways. Luckily, we’re going to show you a few simple exercises that will support your back muscles and posture and relieve the pain in your lower back.
Toe stretching
Sit down on a chair and put your left leg on the right thigh. Grab your toes with the right hand next, then shake them well in all directions and stretch them for about 10 seconds to the side. Repeat the toe stretching 3 times per foot.
Toe walking
Try to walk on your toes for 20 seconds around your room 5 times a day – this will reinforce your feet muscles and tendons and relieve the pain in your back.
Toe pressing
Toe pressing will boost the circulation in your feet and reduce the pain in your back. Bend the knees while standing and try to grasp the floor with your toes as hard as you can. Keep the position for 3 seconds, then repeat the process 10 times. For best results, try the exercise 3 times a day.
Toe pencil grip
Stand up and bend your knees a bit, then try to lift a pencil off the floor. Hold the pencil for 10 seconds with your toes and repeat the process 5 times per foot 2-3 times a week.
Ankle circles
Lie on your back on a bed or the floor, then stretch a leg upward and rotate your ankle for about 10-15 seconds. Next, repeat the process in the other direction, then do the same with the other leg. This exercise will relieve ankle, knee, hip and joint pain easily and quickly.
Stretch the heel tendons
Stand up facing a wall and stretch your right leg in front of you, then bend your right knee and move your hips forward. Keep the position for 30 seconds, then repeat the process with your other leg. Repeat the process twice per leg every day.
Heel stretching
Sit on the floor and put one of your legs in front of you, then bend the other beneath your thigh. Now, reach forward and grab your toes, then move them around for 30 seconds. Repeat the process with the other leg afterwards.
Foot massage
Put a tennis ball under the arch of your foot and go over the ball back and forward for a few minutes every day.
Upward stretching
Lie on your back on the floor and put your legs in front, then wrap a towel around one of your feet and raise it up while keeping your knee straight. Now, pull the knee over your head slowly, hold the position for half a minute, then switch your leg.
Resistance bend
Sit on the floor with your legs stretched forward, then wrap a resistance bend around a chair and on the top of your feet on the other end. Now, slide as far back as you can until you feel tension in the foot, then hold for 15 seconds and repeat the process 10 times.
