Back and Foot Pain

Larry A. Law

When I was a freshman (doolie=slave) at the United States Air Force Academy, correct posture was constantly enforced as we marched everywhere. ​However, in our modern world, many of us do a lot more sitting. Whether watching television, using cell phones, laptops, or reading, our posture can get us in trouble and result in back pain. Others of us are up on our feet all day long. Below are some of the harmful conditions that can arise and a few tips on what to do if you suffer from back or foot pain. 

Foot Problems

Zheng Yunlong, an expert in spinal mechanics, pointed out five common and potentially painful symptoms that may derive from incorrect sitting postures.

1. Plantar Fasciitis: Sharp, stabbing pain in the sole near the heel. This tissue (plantar fascia) runs along the bottom of the foot and connects the toes to the heel bone. This is a common athletic injury. In addition, running on concrete or wearing high heels can cause painful inflammation. To heal the heel: avoid those activities (rest the foot) and find more supportive shoes. 

2. Morton's Neuroma: Stinging or numbness in the toes or burning pain in the ball of the foot. More common in women as it is often caused by wearing narrow, high-heeled shoes that compress the feet and cause inflammation in the tissue around the nerves between the toes. To heal: Switch to comfortable flats.

3. Achilles Tendinopathy: Stiffness or weakness where the lower leg connects to the heel. A non-inflammatory heel pain resulting from injury or overuse. Pain can be intermittent and responds well to rest and stretching.

4. Stress Fracture: Generalized pain on the top of the foot. Usually results from new or intense activity. Stop activity. Take notice before pain becomes too intense. Rest and possibly use crutches to allow healing of the fracture. 

5. Arthritis: Osteoarthritis is degenerative, chronic, diffuse pain. More common in older adults as the tissues in the joints, toes, and feet degrade over time. Incorporate sugar nutrients to help restore cartilege and synovial fluid. Rheumatoid arthritis is an autoimmune disease with swelling and inflammation of joints causing aching pain and stiffness. Sugar nutrients are critical for helping all autoimmune issues. 

Harmful Sitting Postures That Can Cause Back Pain

1. Hunching: Bending the back while looking forward. Sitting too long like this can cause headaches, dry eyes, dizziness, chest tightness, shoulder and neck pain. Hunched posture with raised head can squeeze the neck and cause tension in the cervical spine.

2. Sitting While Crossing Your Legs: Putting one leg over the other puts the knee higher than the hips, which pushes the pelvis backward. 

3. Lifting Legs While Sitting: Resting your feet on a coffee table or chair in front of you strains the hamstrings and makes straightening the waist difficult. This can damage the discs in the lumbar spine.

4. Half-Lying and Half Sitting: Slouching on the sofa causes a gap between the sofa and your body. Over time, this will squeeze the lumbar spine backward.

5. Leaning One Way While Sitting the Other: Often while on the sofa, with feet folded one way and your upper body leaning either right or left. Can skew the pelvis.

6. Sitting on a Low Bench: This posture narrows the angle between the thighs and the body causing the lumbar spine to bulge. If habitually done, can lead to hunchback condition.

Bottom Line

Poor postures require time to become habitually bad. How do you know when you should adjust your sitting position? Judge whether you are able to breathe smoothly. A proper sitting posture involves sitting up straight so the spine is aligned in the same way it is when standing. Breathing should be easy and smooth. Many young people suffer from cervical spine discomfort because they spend so much time looking down at their mobile devices and this causes damage to the curve of the cervical spine. 

Tips for stretching the body to relieve back pain caused by prolonged sitting or incorrect posture:

​1. Lunge: With one side of the buttocks on the edge of a sofa, step the other leg back into a lunge position to stretch the psoas muscle between the thigh and waist. At the same time, you can hold the sofa with one hand, raise the other hand perpendicular to the ground, and gently lean your body back. Stretch for about 30 seconds, and then switch sides. 

2. RIght-Angle Full Body Stretch: Standing with both hands on a table, step back a bit, bend your knees slightly, push your hips back, and press your back down to stretch it. The hamstrings will tighten. Stay for 30 seconds to one minute. Do not get up directly from this position; take a step forward before getting up.

3. Bounce Your Calf and Achilles Tendon: Some older people find walking somewhat difficult or lose their ability to bounce up and down. This is due to stiffness in the tendons. This exercise requires lifting the heel off the ground, the body fully supported on the toes, and bouncing up and down gently to increase tendon elasticity. Each set has 20 reps. Five sets totaling 100 reps is sufficient.