4 Foot Exercises to Relieve Back Pain

You might think how can my feet be connected with my back? How can you relieve back, knee, and hip pain with just foot exercises? Well, everything in our body is connected, and weak muscles in the feet can cause pain in different areas of our body. Our feet are under enormous pressure each and every single day. They are the ones that help u move around, and hold and carry our body weight. If you are experiencing pain in your knee, lower back, or even your hip, your feet might be the reason why.

Opting for a foot massage every now and then will help you improve the health of your feet. But the most important aspect of taking care of your feet is exercise. Today’s exercises will help your improve the balance of your body, and strengthen your feet so that they can carry your body.

Resisted plantar flexion

We start off with a simple, yet very effective exercise. The resisted plantar flexion targets all muscles in your feet. You’ll need a resistance/exercise band and a chair to perform the exercise. Here is a step by step guide.

  • Sit straight on a chair
  • Extend your left leg in front of you
  • Wrap the resistance band around the foot. Make sure the band covers the toes, and hold it firmly with your hand
  • Point your toes forward, and then press the ball of your foot onto the band. Hold it steady with your hands
  • Flex for five seconds, and then return to the starting position
  • Repeat 10 times, and then switch leg

Ankle Circles

People often forget the ankles are a crucial part of our body. If nothing, just look at athletes. A simple ankle injury can take you away from the court for weeks. Ankles are a crucial part of preventing back and joint pain. Week ankles result in stress throughout your body. For the ankle circles, you do not need any equipment.

  • Lay on your back, and bring your left leg up and over your head
  • Circle your ankle around clockwise. Count to 10
  • Switch directions and then rotate counterclockwise. Count to 10
  • Switch to your right leg and repeat the process

Toe Presses

We had exercises for the base of your feet, for the ankle, and now for the toes. Working out the toes warms up the muscles in your feet, improving blood flow and flexibility. You will need a small ball for this exercise.

  • Start by standing up, and then bend slightly at the knees
  • Place the small ball in front of you
  • Flex your toes, and then use them to grip the ball
  • Hold the ball with your toes for five seconds, and then release
  • Repeat 10 times

Toe Walking

Another exercise for your toes. Ballerinas often perform this exercise to improve their balance. The exercise helps you work out the entire foot, not just the toes.

  • Stand on the tips of your toes. Walk for 10 to 20 seconds
  • Come down, and then rest your toes for 10 seconds
  • Repeat 10 times.