Back pain is a common health issue, which affects millions of people from all over the world. It is usually caused by prolonged sitting or standing, improper body posture or injuries.
Feet play a vital role in maintaining the posture, balance and movement of the body. Therefore, if the muscles of the feet weaken, they can cause pain in the back, knees and hips. People, who have a sedentary life and do not stretch their feet, can experience shortened and weak muscles.
Stretching the feet in the morning helps relieve the pain. It also improves the body posture, balance and mobility.
8 EXERCISES TO RELIEVE BACK PAIN
Here are a few exercises that will help you to stretch your feet in the morning and sooth the pain in the back.
1. Tibialis anterior
This exercise will help you to stretch your foot muscles and align the hips and legs.
What you need to do is to sit on the floor, bend the left knee, but keep the right leg straight. Around a chair, wrap a band, and put the other side of the band around your foot. After that, bring your toes towards the head and hold. Repeat 10 times. Check out the video to see how to do the exercise.
2. Curl the toes
This exercise will help you to stretch your feet and strengthen the muscles of the feet.
What you need to do is to sit on a chair and place a towel on the floor. Then, try to crumble it with your toes. Make 5 – 10 repetitions to increase blood flow. You can also place a towel on the floor and take it with the left leg. Hold it for 10 seconds. Do the same with the right leg. Repeat 5 times. Check out the video below to see how to perform this exercise.
3. Toe walking
This exercise will help you to strengthen the ligaments and toe muscles.
Start walking for 20 seconds on your tiptoes, keeping the feet straight. Walk another 20 seconds with the feet inward and 20 seconds with the feet outward. Make 4 repetitions. Check out the video below to see how to do the exercise.
4. Ankle circles
Tight ankles may lead to pain in the back, knees and hips. However, this exercise will help you to increase mobility and flexibility of your ankles.
What you need to do is to lie on the back, bend your knees and keep them flat on the ground. Then, bring the left knee toward the chest, keep it with your hands and make circles with the right ankle.
After that, move your toes inwards to a 12 o’clock position and outwards to a 6 o’clock position. Repeat 5 – 10 times and switch knees. Check out the video below to see how to do this exercise.
5. Heel raise
This exercise will help you to improve the balance of the body and strengthen your toes by aligning ankle joints ad tendon calves.
What you need to do is to raise your left leg on a chair while standing on the right leg. Then, bend the knee on the right leg. Lift the right heel and keep the foot aligned with the leg. Make 10 repetitions and swift legs. Check out the video below to see how to do this exercise.
6. Toe pressing
This exercise will help you to boost circulation in the feet and relieve pain in the back. While standing bend the knees and try to catch the ground with the toes. Hold for 3 seconds and make 10 repetitions. Repeat this exercise 3 times per day.
7. Toe pencil grip
Bend your knees while standing, and try to pick a pen from the floor with your toes. Hold it for 10 seconds and make 5 repetitions, 2 – 3 times a week.
8. Foot massage
Place a tennis ball under the foot arch and roll the ball back for a few minutes daily.
Doing these exercises at home will not take you over 20 minutes a day. Repeat them 3 – 4 times per week, and you will soon notice improvements.