Back pain is a serious health issue which affects many people and is most often caused by injuries, improper body postures, improper sitting, and standing.
Fortunately, this pain can be dramatically relieved with the help of the following exercises. They are also very helpful in the case of knee and hip pain and will correct the poor body posture.
Our feet have an essential role in the body as they are in charge of our body balance, posture, and movements. Therefore, if properly cared for, they can help you improve numerous health issues.
Yet, the feet are damaged due to aging, and they might aggravate walking and standing due to the constant pressure.
On the other hand, regular exercise will strengthen the muscles, support the blood flow, and prevent injuries. It will also maintain the proper alignment of bones and muscles to support body posture, and prevent lower back pain.
Therefore, you should start doing the following exercises on a daily basis:
- Toe Stretching
Sit on a chair, and put the left leg on your right thigh. Then, grab the toes with the right hand and shake them as shaking hands with someone. Next, stretch the toes to the side for 10 seconds, repeat three times, and change the foot.
- Toe – Walking
Toe walk like a ballerina for 20 seconds twice daily, five times, with a break in between, to strengthen the muscles, ligaments, and toes.
- Toe – Pressing
This exercise will boost the blood flow in the feet, and relax them. Just stand up, bend the knees, grasp the floor with the toes, and remain thus for 3 seconds. Repeat 10 times, 3 times daily.
You should take a pen with the toes and hold it for 10 seconds. Repeat this a few times a week, 5 times with each foot.
- Ankle – Circles
This exercise will relieve ankle, knee, and hip pain in a short time. These problems are due to poor body posture, and the upper part of the body is aligned with the lower one, the weight bearing is out of balance and the lower part is exposed to an irregular pressure while walking.
While lying on the back with the legs bent upwards, stretch one leg above your body, and rotate the ankle clockwise for 10 seconds, and anti clockwise for 10 more seconds. Repeat with the other leg. Do the exercise twice daily.
- Stretching the Heel Tendons with the help of Your Knee
While standing, turn towards a wall, place the right leg in front of you and slightly bend the right knee. Then, start moving the hips towards the wall while the heels remain steady on the floor. Remain thus for 30 seconds, repeat 2 more times, and change the leg.
While sitting on the floor, stretch one leg in front of you, and the other should be under the thigh. Bend forward, grab the toes and make slow movements to press them in opposite directions. Hold for 30seconds, and repeat twice with both legs.
- Foot Massage
Put a tennis ball under the second toe of the foot, and move it slowly around for 1-3 minutes. Repeat with the other foot.
- Upward Stretching of the Legs and the Toes
Lying on the back, with the legs stretched in front of you, raise one leg in the air using a towel, straighten the knee, and carefully pull the towel towards the head. Hold for 20-30 seconds and repeat once again. Then, do the same with the other leg.
- Resistance – Band
While sitting on the floor, with the legs in front of you, wrap one side of an exercise band around a chair or a bedpost and the other side on the top of the feet. Then, slide back to feel the tension in the band, flex the foot backward and hold for 15 seconds. Next, release, and make 10 repetitions.
Always remember to consult your doctor if you experience a persistent knee, back or hip pain while doing these exercises.
You will find additional info about them in the video below:
Exercise regularly and the pain will gradually disappear, while your body posture and balance will improve!