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Many people think that back pain can be caused exclusively by the back itself. But the truth is often different – the cause lies in our legs. The legs bear the entire weight of the body, support every movement and if they are not sufficiently strong and flexible, they overload the spine. This leads to pain in the lower back, the sacral area and the entire rear part of the body.
Regular care and simple leg exercises can significantly help relieve pain and strengthen overall stability. Just 15 minutes a day and your spine will thank you.
Why exercise the legs for back pain?
Strong and flexible leg muscles protect the joints, support correct posture and improve balance. If we don’t take care of our legs, not only the knees and hips suffer, but especially our back. That’s why it’s important to include simple home exercises in your daily routine that both relax and strengthen the lower limbs.
One of the principles is acupressure – an old Chinese method that, through pressure on certain points, supports the flow of energy and relieves pain. Some of these principles are also reflected in the exercises we will present.
5 exercises that will help relieve back pain
1. Toe and big-toe presses on the soles
This exercise serves as a warm-up and activation of the foot muscles.
- Stand up and slightly bend your knees.
- Grip the floor or carpet with your toes and hold for 3 seconds.
- Relax and repeat 10×.
Do the exercise 2–3× a day. It supports the foot muscles and stability, which directly relieves the spine.
2. Walking on tiptoes
Simple but effective exercise for the calves and ankles.
- Stand on your tiptoes and walk on them for 20 seconds.
- Rest for 15 seconds and repeat.
- Do a total of 5 sets, 2–3× a day.
This exercise strengthens the lower limb muscles and contributes to a healthy spine.
3. Ankle rotations
Strong and flexible ankles reduce pressure on the joints and spine.
- Lie on your back and lift one leg.
- Rotate the foot at the ankle 10× in one direction and then the opposite.
- Repeat on both legs.
Perform 2–3 sets daily. This exercise prevents stiffness and supports balance.
4. Pulling the foot with a band
Ideal for strengthening the small muscles of the feet and ankles.
- Sit on the floor with your legs stretched out in front of you.
- Attach the band to a sturdy support and wrap it around your toes.
- Pull the foot toward you, hold for 5 seconds and release.
- Repeat 10× for each foot, 2–3× a day.
The exercise improves balance and prevents injuries.
5. Lifting a pencil with the toes
A light and effortless exercise that works the small muscles of the feet.
- Place a pencil on the floor and try to pick it up with your toes.
- Hold for 10 seconds, then put it back.
- Repeat 5× for each foot, 2–3× a day.
This exercise can be done anytime – at home, in the office or while watching TV.
Summary
If you suffer from back pain, start paying more attention to your legs. Regular and targeted leg exercises will not only relieve the spine but also strengthen the whole body and improve posture. You don’t need any equipment, just 15 minutes a day and a little willpower.
Thanks to these simple exercises you can gradually achieve better stability, relief of tension and a healthy spine. Try them today and discover how much influence your legs have on back health.
