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.
Toe Press
You should get a good warm up prior to engaging in any exercise. You may want to use toe press movements in order to get your body prepared and your blood flowing.
Stand straight up and then bend the knees slightly, so that you grab the floor with the toes. Practice this exercise for about 5 seconds and then do 10 repetitions. Practice this exercise 3 times on a daily basis for best results.
Stretch the toes
Grab a chair and sit on it. Place your left leg on your right thigh and grab your toes with your right hand. Start shaking them up and down and stretch them on the side for 10 seconds. Stop, rest and repeat three more times with each foot.
Walk on your toes
Walking on your toes can do wonders for your back. Try doing it 5 times per day for 15-20 seconds each time.
Toe pencil
This is a fun exercise but an effective one nonetheless. While standing up, bend your knees and place a pencil on the floor in front of you. Try to lift it up with your toes, hold it for 10 seconds and release. Perform it 5 times with each foot and do it at least 3 times a week.
Ankle rotations
Lie back flat on the floor or on your bed and stretch one leg up. Start rotating your ankle for 15 seconds in one direction, stop and continue in the other direction for 15 more seconds. Repeat the same with the other ankle. This exercise is good for your knees, ankles and hips and will provide immediate relief with joint pain.
Tendons stretches
Stand facing towards a wall and stretch one leg in front of you. Bend it at the knee and try moving your hips forward. Remain in this pose for 30 seconds before you repeat it with the other leg. Do it twice a day with each leg.
Heel stretches
While sitting on the floor stretch one leg in front of you and bend your other leg under your thigh. Try reaching for your toes and grab them. Now move them around for 30 seconds and repeat with your other leg.
Tennis ball massage
Grab a tennis ball and place it under your foot’s arch. Go back and forth over the ball for a couple of minutes each day.
Upward stretches
Lie down on the floor with your back and stretch your legs in front of you. Wrap a towel around one feet, raise it up and make sure your knee is straight the whole time. Start pulling your knee over the head slowly, stay in this pose for 30 seconds, before repeating it with the other leg.
Resistance bend
Take a resistance bend and sit on the floor, stretching your legs in front of you. Wrap the bend around a chain on one end and around the top of your feet on the other. Try to slide back as far as you can and stop when you start feeling a tension in your foot. Hold in that position for 10-15 seconds, rest and repeat it for 10 more times.
