Our back is a complex structure of muscles, bones, ligaments, and joints. Back pain affects millions of people around the world and is usually a result of prolonged periods of sitting or standing, improper body posture, or injuries.

Moreover, the aches in the area of the back might also be caused by strain muscles, sprain ligaments, irritations, obesity, arthritis, and psychological stress.

Furthermore, back pain might also result from certain diseases of the internal organs, like kidney stones and infections, bone loss, and blood clots.  It can vary from mild to intense, but it always causes discomfort and interferes with the everyday life of the sufferer.

Here are some of the most important facts about the pain in the back:

• It is one of the most common causes for missed work and the second most common reason for visits to the doctor’s office
• Low back pain is the single leading cause of disability worldwide
• Americans spend at least $50 billion annually on treatments for back pain
• One-half of all working Americans admit to experiencing back pain symptoms annually
• It is estimated that more than 80% of the population will encounter a problem with back pain at some point in their lives
• Back pain is most commonly a result of mechanical or non-organic causes, and not serious conditions, like fractures, cancer, or inflammatory arthritis

Our feet are the main basis of our body balance and posture, so they are also often linked to back pain.

Therefore, the following foot exercises can help you treat the pain in the back:

Toe stretching

Sitting on the floor with the legs crossed, stretch the toes in all directions, and repeat three times per foot daily.

Toe walking

Walk on the toes for half a minute several times daily to strengthen the muscles and tendons.

Toe pressing

Start in a standing position, with the knees bent, and grip the floor with the toes. Hold for 3 seconds, and make ten repetitions.

Heel tendon stretch

Stand in front of a wall, and stretch one leg in front of you. Bend the right knee and move the hips towards the wall, and hold. Repeat with the other leg.

Resistance bend stretch

Sit down on the floor, and wrap an end of a resistance band on a chair placed in front of you. The other end should be wrapped around your feet. Pull to feel the tension in the feet, and hold for 15 seconds. Do 10 repetitions.

Foot massage

Place the arch of the foot over a tennis ball on the floor, and push it back and forward.

Upward stretching   

Start in a lying position, with the legs extended in front of you, and a towel wrapped around the feet. Elevate them while keeping the knee straight, and hold when the knees are just over the head. Switch legs and repeat.

Toe pencil grip

Stand upright with the knees bent, and try to use the toes and grab a pencil on the floor. Hold it as much as you can, and then drop it and repeat.

Ankle circles

While lying on the floor, stretch a leg up and circle the ankle for up to 15 seconds. Repeat with the other leg.

Heel stretch

Start in a sitting position, with one leg in front of you, and the other bent under the thigh. You should attempt to reach the toes and move them around for 30 seconds. Repeat with the other leg.

Watch out the following video to watch the stretches that will help you alleviate knee, back and hip pain: