Place a tennis ball under your foot where the arch is there and move it backward and forward. Do it for few minutes daily and feel the difference.
(6) Resistance Band:
Sit on the floor, straighten your left leg and wrap an exercise band around a chair or bedpost which will hold it strong. Place the other side of the band on the top of your left foot and slid back until you feel tension. Now, you need to flex your foot backward, hold it counting 0 to 5 and release it. Repeat this 10 times for both of your legs. This helps in keeping your muscles fit and strong.
(7) Ankle circles:
Lie flat on the floor with your legs bent upwards. Now, take one of your legs, stretch it out, rotate your ankle for 10 seconds in a clockwise position and then anticlockwise. Do the same for both of your ankles and practice twice daily. Doing this exercise helps in curing back pain because like heels and toes, ankles too play an important part in keeping your balance and mobility well.
(8) Toe-Pencil-Pickups:
This one is a lot easier than the other ones. All you need to do is pick up a pen or a pencil with your toe and hold it for 10 seconds. Practice it for 5 times twice or thrice a week.
Doing these foot exercises regularly will help to cure back pain. However, if the pain persists, you should consult your doctor immediately.
