Curl Your Toes
Sitting on a chair, with the feet on a towel on the floor, crumple it with the toes for 5-10 times, and then try to raise it with the right foot. Hold for 10 seconds, and repeat with the other foot.
Raise the left leg on a chair in front of you, and bend the right leg a bit. Stand straight, and raise and lower the right leg, but keep the foot aligned with the leg. Make 10 repetitions, and repeat with the other leg.
In a sitting position, with the left knee bent, wrap one end of an exercise band around a chair, and the other on the top of your right foot, while the left foot remains under it. Bring the toes together, and hold. Repeat ten times, and switch the legs.
Lying on the back, with the knees bent and flat on the floor, bring the right knee close to the chest, hug it, and start doing circles with it.
Point the toes to reach a twelve o’clock position, and outwards to reach six o’clock. Make 5-10 circles in one direction, repeat in the opposite direction, and repeat with the left ankle.
You will need only 20 minutes to perform these stretching exercises, three times weekly, and you will soon get rid of the pain!
Here are some additional tips to help you fight and prevent back pain:
- Avoid tobacco
- Start exercising regularly
- Limit the intake of alcohol
- Eat a healthy diet, rich in anti-inflammatory foods
- Lower stress
- Be extremely careful when lifting heavy objects
- Avoid repetitive movements when possible
- Make sure you maintain a correct body posture whether sitting or standing
- Sleep well
- Maintain a healthy body weight