Various factors can be responsible for back pain. Your feet have the secret to get rid of it. Here are 10 effective exercises. Back pain can originate from a variety of factors. They can be due to overweight, stress, back position or physical inactivity. Elements which are all the more present in our new lifestyles which favor sedentary lifestyle and arched back. It is more than ever the time to do yourself good and relieve your back pain with these daily exercises.
The pain in the back can become disabling since the muscles but also the nerves are constantly stressed. Here are some exercises and stretches to give you immediate relief.
Foot stretching
Sit on a chair or on the floor then place your left leg on your right thigh. Stretch your toes by grasping them with your hand for 10 seconds and repeating this action 3 times for each foot. Perform these stretches daily.
Walking on toes
For this exercise, you must stand on tiptoe. Continue this support by walking on your toes for about 30 seconds. Preferably, make sure to practice this exercise with a certain regularity and this in order to be able to notice tangible results in your muscles and ligaments. A basic exercise to reiterate daily at the rate of 2 to 3 times.
Stand on your toes
Here is an exercise to stimulate your blood circulation. To do this well, stand up by taking an upright posture and leaning on your toes. Hold this position for 3 seconds and then relax your muscles. An exercise to be performed 3 times a day, repeating the movement 10 times.
Grab a pencil with your toes
Here is a particular movement that will require a pencil, a pen or a ball. Bend your knees and then try to grip the pen with your toes while holding the position for 10 seconds. Repeat the movement 5 times with each foot, 2 to 3 times a week.
Circular movements with the ankles
Here is an ideal movement for pain related to poor posture. As a result, it is better able to relieve pain in the ankle, knee and hip, by showing results fairly quickly.
Lie on your back bending your legs up. Next, stretch one of your legs over your body, using your ankle so that you draw circular movements for 10 seconds. Repeat with the other leg. An exercise to be performed twice a day.
Stretch tendons
Taking an upright posture, turn to a wall and stretch one leg in front of you, bending your knee slightly. Once this is done, perform hip rotation movements for 30 seconds. Repeat the process with the other leg.
Foot massage
Take a tennis ball and place it on the floor to put the sole of your foot on it. Gently rotate with the ball for 1 to 3 minutes and then move to the other leg.
Leg stretch up
For this exercise, lie on your back and then lift one leg up in the air, holding it with both hands using a towel that you place on the soles of your feet. Then bring the leg back to you, trying not to bend your knee. Your foot should be at head level. One position to keep for 30 seconds before moving on to the other leg.
Stretch with resistance band
Sit on the ground facing a sturdy support. Take a resistance band to wrap it around a bed support, for example, on one side and the other around your foot. Thereafter you will try to pull the foot towards you so that you feel a certain tension. Allow up to 15 seconds before releasing and repeat this operation up to 10 times.