Back pain is one of the most common aches in the world. It affects millions of people and is usually brought on by injuries, sitting or standing for long periods or improper posture. The pain can be mild or severe – the higher the pain, the more likely it will interfere with your daily activities.
Our balance is mainly influenced by our feet. As we all know, the feet play the most important role in our movement, but they are also important for our posture. This is why we need to pay more attention to our feet – rarely anyone thinks much of them, but their health is directly related to our movement and posture.
The feet are even related to back pain – instead of treating the painful condition with painkillers, there are several exercises you can do to relieve it. Here are the top 10 foot exercises which can treat back pain:
It’s simple – try walking on your toes for 20-30 seconds several times a day – this will strengthen your tendons and muscles and relieve the pain in your back slowly, but surely.
Yes, even simple toe stretches can relieve back pain. Just sit on the floor or a chair and cross one of your legs over the other, then stretch your toes in all directions. Repeat the process 3 times per foot every day to get some much-needed relief from back pain.
Toe pressing can activate the blood flow in your feet and relieve back pain. Stand upright on the floor with your knees bent, then grip the floor with the toes. Hold for 3 seconds or as much as you can. Repeat the process 10 times every day to strengthen your feet muscles and relieve the pain in your feet and back.
Toe pencil grip
Stand upright with your knees bent, then grab a pencil on the floor with your toes. Hold it for as much as you can, then drop the pencil, relax for a bit and repeat the exercise again. Aim for 5 repetitions per foot 2-3 times per week.
Lie on the floor or in your bed, then stretch one of your legs up and circle your ankle for up to 15 seconds. Repeat the process with the other leg to relieve back, hip, knee and joint pain.
Heel tendon stretch
Stand in front of a wall and extend your leg in front of you, bending the right knee while moving your hips towards the wall. Hold the position for half a minute, then repeat the process with the other leg and twice a day for best results.
Sit on the floor with one leg in front of you, putting the other bent under your thigh. Try reaching your toes and move them around for half a minute. Repeat the process with your other leg as well.
Put a tennis ball on the floor, then step on it with the arch and go back and forward on the ball. This exercise will relax your muscles and relieve back pain.
Lie on the floor and extend your legs in front of you, the wrap a longer towel around your feet and raise them while keeping your knee straight. Stop when the knee is just over your head, hold for 30 seconds, then switch legs.
Resistance bend stretch
Put a chair in front of you and sit down on the floor, then wrap one end of a resistance bend on the chair and the other on your feet. Pull back as much as you can until you feel tension in the feet muscles, hold the position for 15 seconds, then repeat it 10 times.
Here’s a video that will show you some of the stretches which will relieve the terrible pain in your hips, back or knees: