Back pain is the most common type of pain around the world, affecting people of all ages. It can range from mild to severe – the more intense it is, the harder it will be for you to perform your daily activities.
Although there are a variety of factors causing it, improper posture and feet problems seem to top the list. The health of our feet and our posture is essential for many aspects of our health, but we rarely pay much attention to it. Instead of popping painkillers all day long, there are a variety of foot exercises which can strengthen your feet muscles and make you stronger and more stable. This will also reduce your back pain naturally and without any side-effects.
Here are the top 10 foot stretches against back pain:
This is an easy exercise – walk on your toes for half a minute a few times per day to stretch the ligaments and tendons in your feet and eliminate the pain in your back.
Stretching your toes can also relieve back pain if you’re consistent. Sit on a floor and get your toes with your fingers, then stretch them in all directions to relax the muscles, ligaments and tendons.
Grip the floor with your toes as hard as you can and hold for at least 5 seconds. This will activate the blood flow in your toes and reinforce your muscles. Over time, it will reduce the intensity of your back pain.
Toe pencil grip
This is a fun exercise – put a pencil on the floor and try lifting it off with nothing but your toes. The exercise is pretty beneficial as well – it will stretch and reinforce the tendons and muscles in your feet and reduce the pain in your back.
Lie down on your back, lift your legs up, then start making circles with your ankles in the air. This will relax your feet muscles and relieve your back pain bit by bit.
Sit on the ground and keep your back straight, then bend one leg under your thigh and stretch the other out in front. Try grabbing your toes with your hands and move them around, repeating the heel stretch with the other leg and several times per day.
Heel tendon stretch
Face a wall while standing, then extend one of your legs and move your hips towards the wall. Hold the stretch for 30 seconds, then repeat it with your other leg.
A nice foot massage after getting home from work will help you relax and stretch your feet muscles as well. Do it regularly, and you will surely relieve your back pain as well.
Wrap a towel around your feet while lying down on the floor, then lift your legs with the towel while making sure your knees are straight. Stop when the knees reach over your head and you feel the stretch, hold for 20-30 seconds, then repeat the exercise again.
Resistance bend stretch
Sit on the ground with your legs extended and a chair in front of you. Take a resistance bend and wrap one end on the chair and the other on your legs, then start pulling back until you feel your leg muscles stretching.
Here’s a video which will help you relieve your back, hip and knee pain: