Back pain is one of the most common types of pain in the world. It affects millions of people at this moment and may be a result of injuries, improper posture or sitting or standing for a long time. The pain can range from mild to severe, and in some cases, it can prevent you from doing your everyday activities.
Our feet (and many muscle groups) are responsible for our posture and balance. The feet allow us to move around, but they’re also important for a variety of other stuff. So, although rarely anyone pays any attention to the state our feet are in, keeping them healthy means keeping our posture right. If the feet are somehow affected, you will definitely experience back pain. Leave it untreated for a while and you’ll suffer unforeseen consequences.
Luckily for you, we have a set of simple foot stretches you can do anytime and anywhere that will stretch your feet muscles, ligaments and tendons and help you relieve the pain in your back. Here are the stretches:
This one’s pretty simple – stand on your toes and walk around your home for up to 30 seconds several times a day. This will stretch the muscles and tendons in your feet and make them more flexible, effectively preventing back pain.
Sit on a floor with your legs crossed, then start stretching your toes in every direction. It may sound silly and too simple to work, but this stretch will actually relax your feet after a hard day at work and stretch their muscles, helping you improve your posture and preventing back pain.
Stand upright and start pressing the toes in the floor – this will boost the blood flow in them and activate your muscles. Grip the floor if you can, hold for 4-5 seconds, then release and try again after a minute. This stretch should reinforce your feet muscles and the back pain as well.
Toe Pencil Grip
Throw a pencil on the floor, then try lifting it with your toes. This simple stretch will stretch all the muscles, ligaments and tendons in your feet and help you deal with your back pain.
Go down on your back on the floor, then lift your legs up and start “drawing” circles in the air. This will stretch the muscles in your feet and legs and help you get rid of your back pain.
Heel Tendon Stretch
Stand facing a wall and put one leg forward, then bend that knee and start moving your hips towards the wall. Hold for 30 seconds, relax for a minute, then repeat the stretch again. This stretch should be done twice per day for best results.
Sit on the floor with one of your legs under your thigh and the other extended in front of you. Now, reach for your toes, grab them and move them around for a minute or more. Repeat on the other side and do 2-3 sets of the stretch.
Tennis Ball Foot Massage
While standing upright, put a tennis ball on the floor, then lower your foot on it and start moving around. The tennis ball massage will relax the tendons and muscles in your feet and strengthen them, effectively improving your posture and preventing back pain.
Lie down on the floor and put your legs in front, then wrap a cloth or towel around one foot and raise it up. Stretch that foot as much as you can, hold for half a minute, then switch feet and repeat.
Resistance Bend Stretch
While sitting on the floor, wrap one end of a rubber resistance band on your feet and the other on a bed or table leg. Stretch your feet back as much as possible, hold for 15 seconds, then relax for a minute and repeat the stretch again.
Take a look at the video below which explains some of the aforementioned stretches:
Article and image source: https://alternativehealthuniverse.com