Walk on your toes
Walking on your toes can do wonders for your back. Try doing it 5 times per day for 15-20 seconds each time.
This is a fun exercise but an effective one nonetheless. While standing up, bend your knees and place a pencil on the floor in front of you. Try to lift it up with your toes, hold it for 10 seconds and release. Perform it 5 times with each foot and do it at least 3 times a week.
Lie back flat on the floor or on your bed and stretch one leg up. Start rotating your ankle for 15 seconds in one direction, stop and continue in the other direction for 15 more seconds. Repeat the same with the other ankle. This exercise is good for your knees, ankles and hips and will provide immediate relief with joint pain.
Stand facing towards a wall and stretch one leg in front of you. Bend it at the knee and try moving your hips forward. Remain in this pose for 30 seconds before you repeat it with the other leg. Do it twice a day with each leg.
While sitting on the floor stretch one leg in front of you and bend your other leg under your thigh. Try reaching for your toes and grab them. Now move them around for 30 seconds and repeat with your other leg.
Tennis ball massage
Grab a tennis ball and place it under your foot’s arch. Go back and forth over the ball for a couple of minutes each day.
Lie down on the floor with your back and stretch your legs in front of you. Wrap a towel around one feet, raise it up and make sure your knee is straight the whole time. Start pulling your knee over the head slowly, stay in this pose for 30 seconds, before repeating it with the other leg.
Take a resistance bend and sit on the floor, stretching your legs in front of you. Wrap the bend around a chain on one end and around the top of your feet on the other. Try to slide back as far as you can and stop when you start feeling a tension in your foot. Hold in that position for 10-15 seconds, rest and repeat it for 10 more times.