The Secret to Back Pain is In Your Feet! The 10 Exercises That Fix Everything!

Back pain is one of the most common pains people around the world suffer from and it can be quite uncomfortable, excruciating and cause us numerous health problems. The pain can range from mild to severe, but it usually escalates, causing us difficulties with our everyday activities.

Back pain can often result from improper posture and our posture mainly depends on our feet. The feet help us maintain balance and enable us to move which is why we need to take proper care of them. If you start having problems with your feet it can affect your standing, walking and even sitting which can pose a serious concern. The first response to pain, be it back pain or leg pain, is painkillers. They can alleviate the pain but they don’t resolve the underlying issue which is why you need to forget all about them and find another way to deal with this issue.

Here are some simple but effective exercises you should try if you have back problems:

Stretch the toes

Grab a chair and sit on it. Place your left leg on your right thigh and grab your toes with your right hand. Start shaking them up and down and stretch them on the side for 10 seconds. Stop, rest and repeat three more times with each foot.

Walk on your toes

Walking on your toes can do wonders for your back. Try doing it 5 times per day for 15-20 seconds each time.

Toe pressing

This exercise will improve the circulation in your feet and alleviate your back pain. While in standing position bend your knees and grasp the floor with your toes. Remain in this position for three seconds, rest and repeat it for 10 more times. Do this exercise at least 3 times every day.

Toe pencil

This is a fun exercise but an effective one nonetheless. While standing up, bend your knees and place a pencil on the floor in front of you. Try to lift it up with your toes, hold it for 10 seconds and release. Perform it 5 times with each foot and do it at least 3 times a week.

Ankle rotations

Lie back flat on the floor or on your bed and stretch one leg up. Start rotating your ankle for 15 seconds in one direction, stop and continue in the other direction for 15 more seconds. Repeat the same with the other ankle. This exercise is good for your knees, ankles and hips and will provide immediate relief with joint pain.

Tendons stretches

Stand facing towards a wall and stretch one leg in front of you. Bend it at the knee and try moving your hips forward. Remain in this pose for 30 seconds before you repeat it with the other leg. Do it twice a day with each leg.

Heel stretches

While sitting on the floor stretch one leg in front of you and bend your other leg under your thigh. Try reaching for your toes and grab them. Now move them around for 30 seconds and repeat with your other leg.

Tennis ball massage

Grab a tennis ball and place it under your foot’s arch. Go back and forth over the ball for a couple of minutes each day.

Upward stretches

Lie down on the floor with your back and stretch your legs in front of you. Wrap a towel around one feet, raise it up and make sure your knee is straight the whole time. Start pulling your knee over the head slowly, stay in this pose for 30 seconds, before repeating it with the other leg.

Resistance bend

Take a resistance bend and sit on the floor, stretching your legs in front of you. Wrap the bend around a chain on one end and around the top of your feet on the other. Try to slide back as far as you can and stop when you start feeling a tension in your foot. Hold in that position for 10-15 seconds, rest and repeat it for 10 more times.

The video below will tell you a bit more about these exercises and how to perform them correctly:

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