As you may already know, back pain is one of the most common pains in the world. It can be a result of prolonged periods of sitting or standing as well as improper posture or injuries. The pain ranges from mild to severe depending on the cause and the stronger it is, the more the problem will interfere with your activities.
Our posture and balance are related to our feet. Our feet allow us to move and keep our posture straight. Any kind of problem with them is sure to impair our posture, resulting in numerous problems such as back pain. No one really thinks about the health of their feet, but if we all knew how important they are, we surely wouldn’t neglect them.
If you’re dealing with back pain, we have some good news for you. Instead of suffering the consequences of painkillers, there are a variety of exercises which can help improve your posture and resolve the pain in your back. Here are the 10 best:
Simply stretching your toes with your fingers will stretch every muscle and tendon in your feet which will help treat the back pain. Do this 2-3 times per day for best results.
Whenever you can during the day, take off your shoes and start walking around the room on your toes. Doing this for 2-3 minutes every day will stretch your feet muscles and tendons and relieve your back pain.
Stand upright and try “grabbing” the floor with your toes – this will boost the blood flow within and reinforce your feet muscles. In that way, this exercise will improve your posture and relieve your back pain. It’s best to try this exercise 10 times per day – you need to hold onto the floor for about 2-3 seconds (or more if you can).
Toe Pencil Grip
Take off your shoes and socks, put a pencil on the floor, then try lifting it up with nothing but your toes. Drop the pencil, relax and try the exercise again, aiming for 5 repetitions per foot in 2-3 sets.
Heel Tendon Stretch
Face a wall and extend your left leg in front, then bend the knee of the other leg and move your hips towards the wall. Repeat the exercise twice per day, holding the position for at least half a minute.
This exercise is pretty simple – just lay down on the ground or your bed, lift your feet up with bent knees, then start making circles in the air with your ankles for about 30 seconds. This will stretch the ligaments, tendons and muscles in your feet and relieve your back pain.
Sit on the floor and cross one of your legs under your thigh, extending the other up in front. Now, try reaching your toes with your hands, stay like that for 30 seconds, then relax and repeat the exercise again.
Tennis Ball Foot Massage
Simply put a tennis ball on the floor, then roll your foot over it while pressing lightly. Repeat the process 2-3 times per day for a minute or two to stretch your feet muscles and tendons.
Lie down on your bed and extend your legs, then put a towel or exercise band on your toes and raise them up with your knees straight. Take the end of the towel or bend and reach up with your feet – when they’re over your head, hold the stretch for half a minute, relax and repeat again.
Resistance Bend Stretch
Sit down on the ground with your legs extended in front, then wrap one end of a resistance bend on your toes and the other around a bed leg. Now, stretch back the bend as much as you can, hold for 30 seconds and repeat the exercise a few times more.
Here’s a video which shows how to do some of these stretches and how they can remove knee, hip and back pain:
Article and image source: https://alternativehealthuniverse.com