Did you know your feet can help your back and neck pain?

Every step you take sends force up through your body: foot, shin, knee, thigh, hips, spine and neck. When your feet roll in and your arches flatten, your shins and thighs turn inward and your hips tip forward.

Back pain is the world's biggest cause of disability. In a large study, women whose feet rolled in as they walked were about 50% more likely to have low back pain.

Your neck is at the far end of the chain, so your feet matter less there. Give your neck its own care: keep using it normally, and take breaks from sitting.

1. Stand on one leg. Barefoot, arms crossed, next to a wall; time your best of 3 tries. Typical times are about 45 seconds under 40, 41 seconds at 40 to 59, 32 at 60 to 69 and 21 at 70 to 79. Well under yours means your feet need work.
2. Look in a mirror. Stand barefoot. Do your arches flatten and your knees turn in?
3. Lift your big toe. Keep the other toes down, then swap. If they all move together, start the exercises below.

Check again after 6 weeks of exercises.

Train your feet like any other muscle: a few minutes a day, for more than 6 weeks.

• Short foot: pull the ball of your foot toward your heel without curling your toes. 3 to 5 times. Watch how (demo video, opens in a new tab)
• Toe control: lift your big toe, spread your toes, pick up small things with them. 5 times each. Watch how (demo video, opens in a new tab)
• Heel raises: hold onto something, rise onto your toes, then rock back onto your heels. Watch how (demo video, opens in a new tab)
• One-leg stand: fingertips on a wall, 5 to 10 seconds, 3 times each side. Watch how (demo video, opens in a new tab)

Go for a walk too: walking is one of the best things for back pain.

1. Calm the pain so you keep moving. Heat on your back or neck for 20 minutes at a time. Use a back belt only for heavy jobs during a bad spell, not all day.

2. Sit and sleep level. Support the curve of your lower back when you sit, stand up often, and use a low, firm pillow that keeps your head level.

3. Build your base. Do the foot exercises every day. If your feet roll in, an arch insole can support them while they get stronger, but wear it with the exercises, not instead of them.

Prices as listed on myfrido.com on 16 Oct 2026; check the product page for today's price.

See a doctor urgently if you have a fever or feel unwell with it, or the pain is severe and getting worse quickly. For neck pain, get help quickly for pins and needles in both arms or legs, weakness, poor balance or trouble walking.