One of the most common aches in the world is the back pain, because it affects thousands of people worldwide. Most of the time, it’s brought on by standing or sitting for a long period of time, improper posture, or injuries. The pain varies from mild to severe, meaning that the higher the pain is, the more it will interfere with the daily activities of yours.
The body balance is influenced mainly by our feet. All of us know that the feet have the major role in our movement. At the same time, they are extremely important for our posture. For that reason, we need to pay special attention to the feet. Rarely anyone thinks of them, although their health is related directly to their posture and movement.
So, instead of treating this condition with painkillers, you can do a few exercises which will help you to the intolerable pain. Take a look at the following 10 foot exercises that treat back pain:
Toe walking – Walk on the toes for 20 seconds a few times on a daily basis in order to strengthen your muscles and tendons and to relieve the back pain.
Toe stretching – Sit on the chair or on the floor and cross one leg over the other. Then, try to stretch all of your toes in all directions. Repeat 3 times per each foot on a daily basis to relieve the back pain.
Toe pressing – This exercise activates the blood circulation in the feet and relieves back pain. All you need to do is to stand on the ground with the knees bent, and try to grip the ground with your toes. Stay like that for at least 3 seconds and repeat 10 times on a daily basis in order to strengthen the feet muscles and relieve the back and feet pain.
Toe pencil grip – Stand on the ground with the knees bent and try to grab a pencil on the ground with your toes. Stay like that as much as you can. Then, drop the pencil again, relax for some time, and repeat the process once again. Do 5 repetitions twice a week.
Ankle circles – Lie in your bed or on the ground and stretch up one leg and circle the ankle for 15 seconds. Then, do exactly the same with your other leg in order to relieve hip, back, joint, and knee pain.
Heel tendon stretch – Stand in front of a wall. Then, extend one leg in front of you and bent the other one while moving the hips in the wall’s direction. Stay in this position for 30 seconds and then repeat the exercise with the other leg. Do it two times on a daily basis.
Heel stretch – Sit on the ground and put one leg in front of you, and the other bent it under your thigh. Then, reach your toes and move them for 30 seconds. Repeat the exercise with the other leg.
Foot massage – Step a tennis ball on the ground and then go back and forward on it. This will relieve back pain and relax your muscles.
Upward stretching – Lie on the ground and extend both legs in front of you. Then, while one of the knees is straight, wrap a towel around the feet and lift them. When your knee is right over your head, stay in that position for 30 seconds. Next, switch legs.
Resistance bend stretch – Sit down on the ground and put a chair in front of you. Then, take one end of the resistance bend and wrap it on the chair. Take the second end and wrap it on your feet. Then, try to pull back until you start feeling tension in the muscles in the feet. Stay in this position for 15 seconds and do 10 repetitions.
Take a look at the following video to see some of the stretches for elimination of the pain in the back, hips, or knees: