The Secret to Back Pain is In Your Feet! The 10 Exercises That Fix Everything!
One serious problem that affects a lot of people all around the world is back pain. This is most of the time caused by injuries, improper posture or sitting or standing for a prolonged period. The pain can range from mild to severe. If it is more severe, it can interrupt your daily life and cause you a lot of pain.
However, did you know that our feet are very important when it comes to posture, balance and movement? Actually, it is of great importance to keep them in shape. With time and improper care, it could be very difficult to stand or walk and this can become a very serious problem. What people usually do is use painkillers, however, they can cause a lot of side-effects. This is why you need to try to get rid of the pain differently and we are here for this reason today. We will present you with some simple exercises that will support the back muscles and posture and relieve back pain. Just keep reading.
10 Exercises to Get Rid of Back Pain
1. Resistance Bend
Start with sitting on the floor with the legs stretched forward. Then, wrap a resistance bend around a chair and on the top of your feet on the other end. Then, slide back as much as you can until you feel tension in the foot. Continue like this for 15 seconds and repeat this process 10 times.
2. Upward Stretching
Start lied down on the floor and put the legs in front. Afterwards, wrap a towel around one of the feet and raise it up while you keep the knee straight. Then, pull the knee over your head slowly and hold like this for 10 seconds. Then, switch.
3. Foot Massage
Just put a tennis ball under the arch of your foot and go over the ball back and forwards a couple of minutes daily.
4. Heel Stretching
Start in a sitting position with one of the legs in front of you. Afterwards, bend the other leg beneath your thigh. Then, reach forward and grab your toes and move them around for 30 seconds. You should repeat this process with the other leg as well.
5. Stretch the Heel Tendons
You should start in a standing position facing the wall. Just stretch the right leg in front of you and bend the right knee and move the hips forward. Keep this position for 30 seconds and repeat with the other leg. You should do this twice a day per one leg every day.
6. Ankle Circles
Lie on the back on the floor or a bed. Then, stretch the leg upward and rotate the ankle for 10-15 seconds. Afterwards, repeat this same process in the other direction, with the other leg. The exercise will help with ankle, knee, hip and joint pain.
7. Toe Pencil Grip
Stand up and bend the knees a little. Then, try to lift a pencil from the floor. Also, hold that pencil for 10 seconds with the toes and do this 5 times per foot, 2-3 times a week.
8. Toe Pressing
Toe pressing can boost feet circulation and reduce back pain. All you have to do is bend the knees while you are standing and try to grasp the floor with the toes. Just keep this position for 3 seconds and repeat 10 times. Try it 3 times a day for best results.
9. Toe Walking
Try walking on your toes for 20 seconds around the room at least 5 times daily. This will help with strengthening the feet muscles and tendons and relieving back pain.
10. Toe Stretching
Start sat down on a chair and put the left leg on the right thigh. Just grab the toes with the right hand and shake them well in all directions. Then, stretch them for 10 seconds to the side. Repeat this 3 times per foot.
These are all the exercises you will need to relieve back pain. Just trust us and try them, you will feel brand new in no time!