One of the commonest problems people nowadays deal with is back pain. Numerous people experience this type of pain at some point of their life. This pain is usually the result of different body postures, improper sitting, standing, and numerous others and it can appear every day.
Nevertheless, here, in this article, we are going to present you an easy and very simple way to eliminate the pain you deal with on a daily basis. This method includes exercises that will help you eliminate the pain in the back, the hips, and the knees.
Make sure that you perform these exercises on a regular basis and you won’t experience any problems anymore.
Take a look at the moves that will improve your balance and body posture, and alleviate the pain you feel.
Feet Are Very Important
One of the most important body parts are the feet, as they control the general balance of the body, the body posture, and even some pains. It is thanks to the feet that we are able to move during the day while withstanding some uncomfortable footwear. This is why we need to take a proper care of our feet and provide a prime condition of the entire body.
As we age, our feet get deteriorated and painful that sometimes we even face difficulties walking. This is why one third of the people in the United States fall suddenly and the risk of falling increases more and more, especially in the 80s and the 90s.
When we walk, we put pressure on each foot and thus control the balance of the rest of the body. Moreover, if we deal with some kind of foot pain, we will disrupt our balance both when we walk and when we stand.
By doing exercises on a regular basis, we will manage to strengthen our muscles and maintain a proper blood flow. This will help us prevent any balance problems that usually come with age.
The balance is closely linked to body posture and it involves an appropriate alignment of the bones and the muscles to keep you upright. If the bones and the muscles are not aligned in the right way, the body posture can go out of balance.
A study has shown that the women who wear high heels face a greater risk of experiencing pain in the lower back area. This can lead to posture problems and it will require different methods to alleviate the pain.
1. Toe – Pressing
Prior to starting with any kind of exercise, you need to warm up your toes. If you press your toes, you will boost the blood flow in your feet and relax them at the same time. All you have to do is stand up, bend your knees a little bit, grasp the floor with your toes and stay in this position for about three seconds. Repeat the same thing ten times, in three sets. Do this on a daily basis and your will maintain your toes both young and strong.
2. Toe – Walking
This exercise will help you strengthen your muscles, ligaments, and toes. This exercise includes toe walking as a ballerina for twenty seconds. If you stand in the posture of ballerina for twenty seconds you will considerably improve your feet. Repeat twice a day, five times with small breaks in between. If you happen to notice that your balance is not ideal, hold on walls or surfaces, but do not worry about that: just practice and your will significantly improve your balance.
3. Ankle – Circles
By doing this exercise, you will alleviate the knee, ankle, and hip pain in a pretty short period of time. This type of pain that happens in these regions is usually the result of poor body posture. If your upper body part is not in the same line with your lower body part, the weight bearing will get out of balance and you will feel irregular pressure on the lower part when you walk.
If you want to perform this exercise, you need to lie down on your back and bend your legs upwards. Then, you need to stretch one of your legs above your body and rotate your ankle clockwise for about ten seconds, and then ten more seconds in the opposite direction. Repeat the same thing with the other ankle. If you want to get the best results, perform this exercise two times a day.
4. Resistance – Band
Did you know that the small muscles in your feet are vital for the balance of your body? Well, if you perform this exercise, you will walk again without pain. Take one exercise band and get ready for this exercise.
Start by sitting down on the floor and straightening out your legs in front of you. Next, wrap one side of the exercise band around a chair or a bedpost and the other side on the top of your feet. Remain in sitting position and slide back until you feel a certain tension in the bend. Flexing your foot backwards, hold your leg to feel the tension. Repeat this five times, and then release. Make ten sets of this exercise.
5. Toe – Pencil – Grasp
This simple exercise includes taking a pen or a pencil with your toes and holding it for ten seconds. And that’s it. This exercise will help you improve your toes, and the best thing about it is that it can be performed almost everywhere. You are recommended to practice it two or three times per week, doing five repetitions with each foot.
6. Foot Massage
Take a tennis ball and move it slowly around one of your feet. Start by putting the ball under the second toe. Do this movement for about one to three minutes, and then repeat the same thing on your other foot.
7. Stretching the Heel Tendons with the help of Your Knee
Stand in front of a wall, and turn your face toward it. Put your right leg in front of you and bend the knee slightly. Begin moving your hips towards the wall, keeping both of your heels steady on the ground. Remain in this position for about thirty seconds, and then relax for another thirty seconds. Make two repetitions of this exercise on both of your legs.
8. Toe Stretching
Sit in a chair and place your left leg on your right thigh. Then, grab your toes with your right hand and shake them, as if you are shaking hands with someone. Next, stretch your toes to the side for about ten seconds. Repeat three times, and then change the foot and do the same.
Sitting down on the floor, extend your right leg in front of you, holding the left one under your thigh. Then, start bending forwards and grab your toes, making slow movements to press them in opposite directions. Stay in this position for about thirty seconds, and repeat twice on each leg.
10. Upward Stretching of the Legs and the Toes
Lie down on the ground on your back and stretch your legs in front of you. Then, take a towel and using it, lift one leg in the air, straighten the knee, and carefully pull the towel towards your head. Do not pull excessively as you can possibly injure yourself. Remain in this position for twenty to thirty seconds and repeat once again. Repeat everything on the opposite leg as well.
Note: if the pain in your knee, back or hip is persistent, or if you have extreme posture or balance problems, you need to consult a doctor before you begin with any of these exercises. If the given exercises are too strenuous for you, try some other ones that will apply the pressure on different parts of your feet.