Exercises for back pain have been the solution for those who have suffered from this pain for life, people usually feel the need to lie down and stretch their back or perform massages routinely in order to feel relief , however, once they discovered exercises for pain Of back, adapted as their routine.
Know these exercises for back pain focused on your feet
You must know what your feet need to improve posture (back pain), balance and pain, feet are extremely important because they are the ones that take you all day and support a lot of shoes, many abusive for them , if you take care of Your feet, rest assured that the rest of your body will be in excellent condition as well. As we grow older, our feet gradually deteriorate until it is painful to walk on them, which is why 1 in 3 older Americans suffer falls and the chances of falling have increased since 80s and 90s.
Some pressure is exerted on each foot as you walk and that is what determines the balance, so if you have pain in one of your feet when walking and you notice some imbalance, it is a sign that you should exercise your feet regularly for Keep blood flowing and muscles strong, this way you will be less likely to present these balance problems associated with age(back pain). Balance is directly related to posture, ie the balance indicates the correct alignment in which the muscles and bones must be to remain erect , if your feet are not aligned properly or you have an incorrect heel angle, Then your position will be inadequate, as demonstrated by a study of women wearing high heels.
1.Toe presses:
Before performing any type of exercise, your fingers must go through a previous warm up, there are tusks of the toe and are a great way for the blood to flow in them. What you should do is stand up, bend your knees slightly and grasp the floor with your toes, do it for 3 seconds and release. Repeat the exercise 10 times, 3 times a day so your toes are strong and young.
2.Toe:
To strengthen the ligaments and muscles of them, you should try to be a dancer for 20 seconds, if you stand on your toes and manage to walk for 20 seconds, your feet will definitely improve. You can repeat the procedure 5 times with small intervals of rest, 2 times a day if possible, make sure to attach to surfaces or walls if your balance is not perfect but do not worry, at the beginning is normal, with practice, you will improve.
3.Ankle Circles:
This specific exercise can help you completely get rid of the pains you suffer in the ankles, knees and hip, as these are the areas of pain that are related to bad posture. To perform this exercise, you should lie on your back with your legs bent up, take one leg and extend it over the body, proceed to turn the ankle clockwise for 10 seconds, then counterclockwise Of the watch for another 10 seconds. Change the legs and do the same for the other ankle, repeat again twice a day for optimal results.
4.Resistance Band:
Smaller foot muscles are vital to balance, so this exercise is excellent to ensure that all those muscles remain sturdy and strong enough to walk without any pain, to do this you will need one Exercise band Sit on the floor, straighten your legs out in front of you, wrap the exercise band around a sturdy chair or bed post, place the other side of the band on the top of your feet while continuing on the floor , Slide it back until you feel the tension of the band, flex your foot back and hold it until counting to 5, release and repeat the movement again for 10 repetitions.
5.Toe-pencil-pickups:
It is just as its name implies, you take a pencil or a pen with your toes, hold it for 10 seconds, this exercise is perfect to strengthen your toes and you can do it anywhere , Perform it 5 times with each foot 2-3 times a week.
Now you can realize how important your feet are and what generates back and hip pain.
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