Light, intense, even paralyzing, back pain, commonly known as back pain, is a real scourge for those who suffer from it. Without always knowing where they come from, their impact on our daily life, it remains very real and tangible. In a survey conducted by Opinion Way, 25% of people respondents reported having asked for a work stoppage because of these pains. A figure that rises to 38% for respondents who suffer chronically.
Hernias, sciatica, lumbago, lumbago, back pain have become an integral part of everyday life. According to the results of the polling firm's survey, 9 out of 10 people have already suffered during their lifetime, 38% of them more than 10 times in the last five years. Indeed, what some consider the "evil of the century" spares no one, and would affect mainly women.
Difficult to understand and neglected by many, back pain leaves many of us perplexed by the proposed solutions.One in five respondents reported experiencing harm without trying to remedy it.
Indeed, while for many taking analgesics remains the number one solution, a majority remains skeptical of the origin of the disease and adopts a passive attitude when it comes to treating it. But what if the solution was our feet?
The problem starts at the base
As with any building, the foundation must be stable. Thus, our feet can be at the origin of pains in the back if these are manhandled. It is sometimes enough "a foot crooked or a poorly balanced pool" to cause lesions that can settle in the long term. The bottom is not straight, so tensions can appear higher, especially in the neck and back. The problem is at the level of supports that, when unstable, can cause pain that extend to the hips and eventually eventually back to the dorsal area.
To remedy this, the expert advises to wear appropriate shoes to correct the unwinding of the foot during walking, but most importantly, to work our supports to avoid a wobbly foundation for the back.
Here are 9 exercises to do at home to relieve back pain:
Exercise 1
For 20 to 30 seconds, once a day, try walking on your toes to stretch and strengthen your tendons. Gently but surely, this exercise will relieve your back pain for stronger supports.
Exercise 2
Simple stretching can sometimes make all the difference. Sit down, cross your legs, then stretch your toes in all directions. This exercise is to be done once a day, 3 times for each foot.
Exercise 3
To stimulate blood circulation in the feet, stand with your knees slightly bent and bend your toes for 3 seconds before releasing. Repeat the exercise 10 times for each foot.
Exercise 4
Before starting this 4th exercise, get a pencil. Stand up, knees slightly bent, and try to hold the pencil with your toes. Hold the position for a few seconds, then release. For optimal efficiency, do 5 repetitions, 2 to 3 times a week.
Exercise 5
This exercise works your ankles to relieve pain in the hips, back and knees. Lie down and raise one leg straight up. Circular movements of the ankle for 15 seconds, then change feet.
Exercise 6
Stand up, face a wall and raise one leg. Once it is raised, bend your knee and open your leg to form a 90-degree angle with your body. Hold for 30 seconds and repeat on the other side. The exercise is to be done twice a day.
Exercise 7
Sit on the floor, legs outstretched in front of you. Bend the left leg and place it below the right thigh, at the knee. As you stoop gradually, try to touch your toes and move them at the same time for a few seconds. Repeat with the other leg.
Exercise 8
Place a tennis ball on the floor and using the sole of your foot, move it from front to back. This exercise will relax your muscles and relieve back pain.
Exercise 9
To begin, lie on the floor. Place a towel under your foot while holding both ends with your hands, then gently lift your leg, trying not to bend your knee. Once your foot is at the level of the head, hold the position for 30 seconds before changing your leg.