Back pain is a very common problem that most of the people experience at some point of their life. Such pains can be triggered by different body postures, improper sitting, standing and many others and they can appear on a daily basis.
However, this article provides you an easy and very simple way to release your pain. It includes exercises that will help you remove pain in the back, knees and hip.
If you practice them more often, you won’t experience any problems.
These are the moves that will improve your balance and body posture, and relieve your pain.
Feet are one of the most important body parts that control your overall balance, body posture and some pains. They enable our movement throughout the day while withstanding some uncomfortable footwear. A suitable care of them will provide a prime condition of the whole body.
With aging our feet become deteriorated and painful so it is hard to walk. That’s the reason why one in three Americans fall suddenly and the risk of falling increases in the 80s and the 90s.
While walking, the pressure on each foot controls the balance of the rest of the body. Also, pain in one foot can put off your balanced walking or standing.
If you exercise on a regular basis, you will strengthen your muscles and keep a proper blood flow thus preventing any balance problems connected with age.
The balance relates to body posture and it involves a proper alignment of bones and muscles to keep your upright. If they are not aligned in the proper manner your body posture can out of balance.
According to a study, women who wear high heels have greater risk of experiencing pain in the lower back. This pain can cause problems with the posture and you have to undertake different methods to relieve the pain.
We’re going to show you a few simple exercises that will support your back muscles and posture and relieve the pain in your lower back.
1. Toe Stretching
Start by sitting on a chair and putting the left leg on your right thigh. Afterwards, grab your toes with the right hand and shake them as if you were shaking hands with someone. Then stretch the toes to the side for about 10 seconds, repeat 3 times and then switch the foot.
2. Toe Walking
Walk on your toes like a ballerina for 20 seconds twice a day, five times with a break in between in order to strengthen the ligaments, muscles, and toes.
3. Toe Pressing
This exercise will improve the blood flow to your feet and relax them. Stand up, bend the knees so that you grasp the floor with the toes, and remain in that position for 3 seconds. Do 10 repetitions 3 times a day for best results.
4. Toe Pencil Grasp
Take a pen with your toes and hold it for 10 seconds. Repeat this for a few times a week, 5 times with each foot.
5. 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.
6. 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.
8. 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.
9. 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.
10. Resistance – Band
Sit on the floor with your legs in front of you, and wrap one side of an exercise band on a chair and the other side on the top of your feet. Afterward, slide back in order to feel some tension in the band, flex the foot backward and stay like this for 15 seconds. Then, release, and repeat it 10 times.
If you suffer from a constant knee, back or hip pain always remember to consult a doctor before you plan on doing these exercises.