Health

Your Back Pain Comes From Your Feet, Relieve It With These 5 Exercises

When it comes to back pain not many of us know that it can actually originate from the feet and cause a number of other pains as well. People who lead a sedentary life probably don’t stretch their feet as much as they should and as a result suffer from muscle weakness, shortened muscles and back pain as well. If you want to lower your pain you should stretch your feet every morning and even though it may be painful at first as time passes by you’ll feel significant improvement in your condition.

 

Toe Walking

Toe walking is not just for ballerinas, even us, regular folks can benefit from this exercise as it strengthens your toe muscles, your ligaments and your feet muscles as well.

The exercise is fairly simple to perform:

You should walk forward on your tiptoes for 20 seconds, making sure your feet are straight. Then position your toes outwards and walk for an additional 20 seconds. Next you need to position your toes inwards and walk for an additional 20 seconds. Now rest for about 15 seconds and repeat the exercise 5 more times.

Heel Raises

Heel raises will help you realign your calves’ tendons and ankle joints as well as strengthen your toes and improve your balance.

The exercise:

 

Place a chair in front of you, stand up straight and raise your right leg. Bend your left leg a bit at the knee and then raise and lower your left heel gently. Align the foot with your leg. Repeat the action 10-20 times, rest a bit and repeat with the other leg. For best results perform 2-3 sets.

Tibias Anterior

This exercise works the smallest muscles in your foot and realigns and strengthens your legs and hips.

The exercise:

For this exercise you’ll need an exercise band and a chair or a bedpost nearby. Wrap the band around the bedpost or the chair and sit down on the ground. Place your right leg straight in front of you while your left leg is bent at the knee. Take the other end of the band and wrap it around the top of your right foot. Place your left foot under it. Bring the toes in towards the head, stay in that position for 2 seconds and release. Perform ten reps and switch legs.

Ankle Circles

 

Your ankles need to be mobile and flexible or you’ll feel back, knee or hip pain. This exercise promotes ankle flexibility.

The exercise:

Lie down on the ground and make sure you’re comfortable. Bend your legs at the knees and place your feet flat on the ground. Drive your right knee towards your chest and wrap your arms around it while you move the right ankle in circles. Point your toes when they reach 12 o’clock and again at 6 o’clock. Perform 5-10 such circles and switch ankles. For best results you need to do 5 sets with each ankle.

Curl The Toes

 

This exercise may seem a bit annoying but it’s very effective at strengthening your muscles and improving dexterity. Runners especially benefit from this exercise.

The exercise:

Sit on a chair and place a towel on the floor in front of you. Place your feet on the towel and crumple it with your toes towards you. Perform 5-10 repetitions and crumple it back. Perform 5 sets in every direction. Then rest for a bit and shake your feet and toes to boost blood flow. Place your feet back on the towel and grab the towel with one foot, hold it for about 10 seconds and release. Do the same with the other foot. Perform 5 reps with each foot.

You’ll perform these exercises in less than 20 minutes and with regular use, 2-3 times a week, your back, hip or knee pain will slowly disappear.

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