• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
live love fruit logo

Live Love Fruit

Eat Vibrantly. Live Vibrantly

About Start Here Work With Me

  • Home
  • Start Here
  • About
  • Health
  • Remedies
  • Recipes
  • A-Z Conditions
  • Fitness
  • Environment
  • Self Improvement
  • My LLF
  • Shop
Category: > Fitness > The Secret To Relieving Back Pain Is In Your Feet! Do These 5 Exercises In Just 20 Minutes or Less

The Secret To Relieving Back Pain Is In Your Feet! Do These 5 Exercises In Just 20 Minutes or Less

Mar 10, 2017 Carly Fraser Save For Later Print

Last Updated: Oct 29, 2018

11.3K shares
  • Facebook11.0K
  • Twitter
  • LinkedIn

Secret To Relieving Back Pain

How are your feet related to back pain you ask? Well, when it comes to the hardest working body part of all, your feet are number one.

Your feet keep you moving, and if you take proper care of them, you can easily help prevent back, knee, and hip pain. Whether you’re too active, or not active enough, the muscles in your feet can become over-worked and tense, or weak and shortened.

The type of shoes you wear also affect how much pain you might feel in your back, knee and hip. I remember when I used to wear flip-flops all summer long and I would have chronic knee and hip pain. Once I started walking in my Vibrams (a type of minimalist shoe, another good company is Xero shoes), my symptoms almost disappeared. I also stretched my feet a lot in yoga poses, so I attribute that to solving a lot of my pain-related issues.

Use these foot strengthening exercises to stretch your feet every morning (or before any type of exercise). They will greatly reduce any pain you might be feeling elsewhere in your body.

If you feel any pain, just go gently with the stretches. Doing them regularly, will, over time, reduce the amount of pain you feel in your feet, and therefore your back, knees and hips. These foot strengthening exercises will also restore your overall mobility and balance.

The Secret To Relieving Back Pain: 5 Exercises, 20 Minutes

This exercise routine should take no longer than 20 minutes to complete. Perform them every other day for best results.

1. Heel Raises

This exercise works your calf muscles and can help realign tendons and readjust your ankle joints. It can also help strengthen your toes and in return, give you better balance.

1. Place a chair in front of you and lift your left leg off the ground.
2. Bend your right knee a little and then slowly raise and lower the right heel, making sure the foot is properly aligned with your leg.
3. Do 10-20 reps and switch legs. Repeat 2-3 times.

2. Toe Walking

Toe walking strengthens the leg and foot muscles and is therefore good for flat feet and fallen arches. It will help strengthen the ligaments and muscles surrounding the balls of your feet.

1. Stand on your tiptoes with your feet straight and walk forward for 20 seconds.
2. Then, point your toes outward and walk on them for another 20 seconds.
3. Next, point your toes inward and repeat another 20 seconds.
4. Rest for 10-15 seconds, and repeat 4-5 times.

3. Ankle Circles

Ankle circles loosen the muscles and tendons in the leg and joint around the foot. If your ankles are stiff, it is likely that you will have stress in the foot and legs, leading to knee, back and neck pain.

1. Rest in a chair in a comfortable position.
2. Lift your right foot off the floor and move your ankle in a circular motion.
3. Your toes should be pointed as they reach a 12 o’clock position, and flexed outward as they reach a 6 o’clock position.
4. Do 5-10 circles in a clockwise motion and change direction.
5. Repeat for another 5-10 circles, and then do the same with your left foot.
6. Do 5 sets with each foot.

4. Toe Curls

This is another great foot strengthening exercise. It will help balance your foot action, support the arches of your feet, and increase overall foot strength. They are particularly great for runners.

1. Place a towel on the floor in front of a chair.
2. Sit down on the chair and place both feet on the towel.
3. Use all your toes of the left foot to scrunch up the towel towards you.
4. After 5-10 reps, try scrunching the towel back out again.
5. Repeat 5 sets for each direction, and wiggle toes in between each set.
6. Repeat with the right foot.

5. Resisted Flexion

This exercise is great for reaching the small muscles of the foot. It can also help strengthen the calf muscles and reduce hip pain.

1. Sit in a chair, or on the floor and wrap a resistance band around your foot, holding strongly with your hand.
2. Keeping your arm where it is, press the ball of your foot into the band as far as you can, and resist the tension of the band back.
3. Hold each position for about 2 seconds, and perform 10 repetitions.
4. Switch legs and repeat on the other side. Aim for 3 sets on each foot.

11.3K shares
  • Facebook11.0K
  • Twitter
  • LinkedIn

Filed Under: Fitness, Yoga & Stretching Tagged With: foot exercises, foot strengthening exercises, Hip Pain, knee pain, plantar fasciitis, relieve back pain

Carly Fraser

About the Author

Carly Fraser has her BSc (Hons.) Degree in Neuroscience, and is the owner and founder at Live Love Fruit. She currently lives in Winnipeg, Manitoba, with a determined life mission to help inspire and motivate individuals to critically think about what they put in their bodies and to find balance through nutrition and lifestyle. She has helped hundreds of thousands of individuals to re-connect with their bodies and learn self-love through proper eating habits and natural living. She loves to do yoga, dance, and immerse herself in nature.

View Profile

Reader Interactions

Related Posts

  • Strengthen and Relax The Feet with these 5 Exercises to Reduce Ankle, Knee, Hip & Lower Back Pain
  • This Ginger Turmeric Carrot Juice Will Relieve Back Pain Just 20 Minutes After Drinking
  • Exercises for the muscles of the buttocks.
    5 Effective Glute Exercises That Will Improve Posture, Burn Fat and Eliminate Back Pain
  • Get Rid of Foot Pain In Minutes With These 6 Effective Stretches!
  • 20 Pain-Relieving Solutions for Knee and Joint Pain (And Tips on How To Prevent It)
  • foam roller exercises
    7 Foam Roller Exercises You Can Do To Release Hip and Back Pain
  • 10 Exercises for Back and Hip Pain You Should Be Doing NOW!

Comments

  1. Craig Penton says

    Feb 11, 2018 at 3:07 pm

    hello i am seeking advise after a bad reaction to my cholesterol tabs ,my legs went to gely plus aces and pains ,,i am off the tabs ,but it seems i can only do so much , my doctors dont seem to understand that the damage is all ready done and i feel neglected as far recovery is concerned ,

    Reply
    • Carly Fraser says

      Feb 12, 2018 at 9:30 am

      Hey Craig, I'm not sure what you're asking? What kind of advice do you need?

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Free Ebook

Success! Please check your inbox to download your FREE eBook.

Reduce Chronic Inflammation Naturally!

The Ultimate Guide to Fight Inflammation and Restore Your Health!

21 Ways to Reduce Chronic Inflammation

Recent Posts

visual illustration of toxins stored in fat cells in body

How to Eliminate Toxins From Fat Cells That Are Making You Fatigued and Swollen

foot with demonstrated achilles pain

This One Stretch Relieves Plantar Fasciitis, Shin Splints, Achilles Pain, and Heel Pain

Neutrogena and Aveeno sunscreens recalled by Johnson & Johnson

Latest Sunscreen Recall Raises Concern Over Chemicals

lemongrass plant in garden

How to Plant Lemongrass to Repel Mosquitoes

Female Reproductive System next to adrenal glands representing organs in the body responsible for hormone production

10 Natural Ways to Balance Your Hormones

freshly pressed pineapple juice

15 Impressive Health Benefits of Pineapple Juice

Popular Posts

Man spraying pesticides on tea plants with other side of image showing dry loose tea bags

Pesticides in Tea: Is Your Favorite Tea Contaminated with Harmful Chemicals?

glyphosate in wine

Monsanto’s Harmful Chemical Glyphosate Found In 100% Of California Wines Tested

whole dandelion plant with flowers and roots on cutting board on a table

Dandelions Are Not Weeds! Top 10 Health Benefits of Dandelion

johnson & johnson baby products in pharmacy

Johnson & Johnson Finally Admits: Our Baby Products Contain Cancer-Causing Ingredients

10 Plants That Attract Dragonflies for Mosquito Control

companion planting chart

Use This Companion Planting Chart to Help Your Garden Thrive

France Bans Neonicotinoid Pesticides

France Bans All Five Neonicotinoid Pesticides Linked to Bee Deaths

Glyphosate in Food: Complete List of Products and Brands Filled with Dangerous Weed-Killer

whales dying from plastic pollution

Whales Dying From Plastic Pollution Are a Grave Reminder to Give Up Our Addiction to Plastics

illustrated piriformis muscle showing trigger points and radiating pain

How To Get A Deep Piriformis Stretch To Get Rid of Sciatica, Hip & Lower Back Pain

RECOMMENDED

Thank you! Please check your inbox to confirm your subscription!

Want to reduce inflammation and restore your health?

Join Live Love Fruit and we'll show you how!

Footer

Stay Connected!

Follows
  • 317k Followers
  • 1.9k Followers
  • 107k Followers
  • 600 Followers
  • 11.5k Followers
  • Home
  • About
  • Start Here
  • Write For LLF
  • Contact

Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional.
Content on Live Love Fruit may not be reproduced in any form.
Ads provided by AdThrive. Displayed ads do not constitute endorsement or recommendation by Live Love Fruit.

Copyright © 2012 - 2022 Live Love FruitPrivacy Policy | Terms of Service | Full Disclaimer | Affiliate Disclosure

11.3K shares
  • 11.0K