Physical inactivity is known to contribute to weak and shortened muscles, which puts strain on the knees and back, leading to back, hip and knee pain.

Did you know that doing stretching exercises improves flexibility and relieves the aforementioned issues? It also offers the following benefits:

1.Improved flexibility, which in turn prevents injuries and muscle and ligaments sprains
2.Improved circulation, which helps soothe the muscles and recover the damage caused to the joints and muscles
3.Improved body posture (Improves body posture and prevents neck, back, and shoulder pain)
4.Increased energy levels (Lowered stress and improved circulation increase energy levels and fight fatigue)
5.Strengthens the bones
6.Improved heart health, by improving the function of the arteries and lowering blood pressure
7.Reduced stress (Stretching relieves tension and lowers stress)
8.As the feet carry the entire weight of the body, stretching them will boost flexibility and relieve pain in other areas of the body.

5 Exercises That Will Fix Everything

1. Toe Walking
Walk forward for twenty seconds as you stand on the tiptoes, with the feet straight. Then, continue walking with the toes outwards for twenty more seconds, and then twenty seconds with the feet inwards. Pause for a count of ten and repeat four times.

2. Curl Your Toes
Sit on a chair, put the feet on a towel on the floor, and crumple it with the toes for a few times. Then, try to raise it with the right foot. Hold for a count of ten and repeat with the other leg.

3. Heel Raises
Put the left leg on a chair and slightly bend the right one. Stand, and lift and lower the right leg, keeping it aligned with the foot. Repeat ten times and then do the same with the other leg.

4. Tibialis Anterior
In a sitting position and the left knee bent, wrap one end of an exercise bend around a chair and the other on the right foot. Bring the toes together and hold. Make ten repetitions, and switch legs.

5. Ankle Circles
Lie on the back, bend the knees, and bring the right one close to the chest. Hug it and begin doing circles with it. Point the toes to reach a twelve o’clock position, and outwards to reach six o’clock. Make a few circles in one direction, repeat in the opposite, and then repeat with the left ankle.

Additional Tips To Prevent and Fight Back Pain

Be extremely careful when lifting heavy objects
Avoid repetitive movements when possible
Exercise on a regular basis
Maintain a healthy body weight
Maintain a correct body posture when sitting or standing
Avoid tobacco
Limit alcohol intake
Sleep well
Lower stress
Eat a healthy diet, rich in anti-inflammatory foods

Sources:

https://www.naturalcuresworld.com/the-secret-to-getting-rid-of-back-pain-is-in-your-feet-5-exercises-that-will-fix-everything/

https://theheartysoul.com/foot-strengthening-exercises-2/