Everyone will experience back pain at least once in their life. It usually occurs due to improper posture or no physical activity, but injuries and sprains can also cause it.

Back pain can go away on their own and come back after a few days, or it can be quite debilitating and last for a long time. If you’re one of the unfortunate sufferers, today we’re going to present a few simple exercises that will reduce the pain and improve your mobility as well.

According to experts, feet exercises are the best way of reducing back pain. By strengthening your feet and the muscles in your legs, you will be able to improve body posture and balance and regain your mobility. The feet are subjected to a lot of pressure and wear and tear every day, and should be kept in perfect health at all times.

Unfortunately, we rarely pay much attention to the health of our feet. Over time, they deteriorate and make it hard to walk, which results in back and other types of pains and aches. The risk of feet problems increases significantly after 50, and if they’re somehow affected, it will also affect our posture and mobility.

Without regular exercise, there’s no way to maintain proper blood flow and keep our muscles in optimal shape. This is one of the main reasons for back pain. Our balance depends on proper muscle and bone alignment as well as proper body posture – if something is not perfectly aligned, you will suffer from back pain. Studies have shown that women who wear high heels are at a bigger risk of back pain due to the problems with their posture. This means that if you want to keep your feet and back health in perfect shape, you must ditch the heels and make some lifestyle changes as well.

Below you can see 10 simple feet exercises that are aimed at improving your posture and muscle alignment and blood flow. The exercises will keep your feet in proper shape and reduce the lower back pain you have been suffering from.

Toe stretches

Sit on a chair and put the left leg on the opposite thigh, then shake your toes with the right hand and stretch them nicely. Do it for 10 seconds 3 times per foot.

Toe walking

Toe walking is a simple exercise you can do anytime and anywhere. Simple take off your shoes and walk on your toes for 20 seconds in order to stretch the ligaments and muscles.

Toe pressing

Toe pressing will boost the blood flow in your feet and relax your muscles. Stand upright and bend your knees a bit, then try grasping the ground with your toes as hard as you can. Hold for 3 seconds, then repeat the exercise 10 times.

Toe pencil grasp

This is a simple exercise – put a pen on the floor, grab it with your toes, then hold for 5 seconds before releasing the pen. Repeat the exercise 5-10 times

Ankle circles

Ankle circles are an easy and fun way of stretching your feet and relaxing the muscles within. Lie on the floor and stretch the legs up towards the ceiling, then start making circles in the air. Rotate clockwise and counter-clockwise for 10 seconds, then repeat the exercise 2-3 times.

Heel tendon stretch

Stand upright facing a wall with your right foot in front of you and your right knee bent a bit. Move your hips slowly towards the wall while keeping the heels on the ground. Hold the position for as much as you can (preferably 30 seconds), then repeat it again.


Sit on the floor and extend your legs, then cross one thigh under the other. Now, try to grab your toes while bending forward and pull them in opposite directions for 30 seconds. Repeat the exercise twice per leg.

Foot massage

A slow foot massage is a great way of relaxing your feet and improving their mobility. You can do it by rolling your foot over a tennis ball on the ground for about a minute.

Legs and toes upward stretching

Go down on your back on the ground and stretch your legs in front, then take a towel, wrap it on one of your legs and raise it towards your head. Hold for 20-30 seconds, then repeat the exercise with the other leg.

Resistance band stretch

Sit on the floor with your back straight and your legs in front of you. Now, wrap one end of a resistance band on your foot and the other on a chair. Pull back and flex the foot until you feel resistance, then hold for 15 seconds before repeating the stretch 2-3 times. Repeat it with both your feet.


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