Back pain is one of the leading causes of disability in the world. It can be caused by injuries, poor posture or sitting or standing for a long time. The pain can be very uncomfortable, uncomfortable and disabling. It can affect people of all ages and the risk of having lower back pain increases due to several factors such as degenerative disc disease (disc degeneration) or low back pain. In this article, we offer 10 stretches that will allow you to effectively relieve your back pain.
Our feet play a most important role in our daily lives. They touch the ground every time we stand, walk and run. Therefore, our balance is mainly influenced by our feet. Thus, these extensions of our legs play a primordial role in our movements but also for our posture. As a result, our feet are undeniably the basis of our body, which means that keeping them healthy can help us take care of our general health. Indeed, many foot conditions contribute ultimately to health problems further upstream of the kinetic chain, especially when it comes to the generalized state of “back pain”. Moreover and on the same principle, the stretches to achieve with the feet can relieve back pain. so here’s 10 stretches to relieve your back pain:
Walking can help you relieve your back pain considerably. If you do not have time to do it, we advise you to walk on your toes for 20 to 30 seconds when you walk daily and do this several times a day. This will strengthen your tendons and your muscles and will eventually relieve your pain.
2) Stretch your toes
Simple toe stretches can help relieve your back pain. We advise you to sit on a chair or directly on the floor and cross your legs. Then stretch your toes in all directions and repeat this process 3 times for each foot every day.
3) Put pressure on your toes
Pressing on your toes will activate the blood circulation in your feet and de-stress your back pain. Stand on a flat surface, bend your legs and press down on the floor, pressing your toes. Do it for 3 seconds ten times a day to strengthen the muscles in your feet and relieve the pain.
4) The pencil exercise
Stand on a flat surface, bend your legs again and try to hold the tip of a pencil with your toes. Try to hold as long as possible and then relax before repeating the exercise. Do 5 repetitions per foot approximately 2 to 3 times a week.
5) Turn the ankles
Lie on a flat surface and stretch one of your legs then turn the ankles for 15 minutes (no more). Repeat the exercise with the other leg to relieve back pain, hip, knee and joint pain.
6) Stretching of the legs
Stand against one wall and stretch one leg forward, bend the other knee and move your hips toward the wall. Hold this position for 30 seconds and repeat the exercise with the other leg. Do it twice a day for optimal results.
7) Stretching the heels
Sit on a flat surface and stretch one leg forward. Fold the other leg and place it under the thigh of the extended leg . Then try to touch your toes with your hands and hold for 30 seconds before repeating the exercise with the other leg.
8) Do a foot massage
Take a tennis ball that you put on the floor. Then press it with your arch and then make circular movements. This will relax your muscles and thus relieve your back pain.
9) Stretching with a towel
Lie on the floor and keep one knee bent. Take a towel and put it under the tip of your knee unfolded. Gently pull on the towel while straightening the knee and hold for 15 to 30 seconds. Repeat this exercise 5 times for each leg.
10) Sitting against a wall
Stand with your back to the wall then sit down so that your spine is straight against and glued to the surface. Bend your knees by pressing on your feet and hold the position for 10 seconds. Repeat this exercise 8 to 10 times a day.
If you have persistent back pain and one of these stretches increases, stop the workout and see your doctor.