What Your Feet Have to Do With Your Back Pain
If you’ve ever had back pain that just won’t go away, you might be looking for the cause in all the usual places—your posture, your mattress, maybe even an old injury. But what if the real problem isn’t in your back at all? What if it starts with your feet?
It sounds strange, but the way you stand, walk, and even the shoes you wear can have a direct impact on your spine. Your feet are your foundation, and if they’re not properly supported, that imbalance can travel up your body, leading to pain in your knees, hips, and lower back.
How Your Feet Affect Your Spine
Think of your body like a chain, with your feet at the base. When your feet are aligned properly, the rest of your body follows suit. But when something is off—whether it’s flat feet, high arches, or worn-out shoes—it can throw everything out of balance.
For example, if your feet roll too far inward (a common issue called overpronation), it can cause your knees to turn inward and your pelvis to tilt slightly forward. This small shift can put extra strain on your lower back muscles, leading to pain over time. On the flip side, if you have high arches or tend to walk on the outer edges of your feet (supination), your body may compensate by tightening certain muscles, which can also lead to back discomfort.
The Problem with Unsupportive Shoes
Shoes play a bigger role in back pain than most people realize. If your shoes don’t provide proper arch support, cushioning, or stability, your feet will have to work harder to absorb impact. Over time, this extra stress can travel up the legs and into the lower back.
High heels, for example, shift your weight forward, forcing your lower back into an unnatural position. Flip-flops and unsupportive flats don’t provide enough stability, which can lead to misalignment and strain. Even worn-out sneakers that have lost their support can contribute to back pain by allowing your feet to roll too much with every step.
How to Protect Your Spine from the Ground Up
The good news? A few small adjustments to your footwear and walking habits can make a big difference in how your back feels.
Wear supportive shoes – Choose shoes with good arch support and cushioning, especially if you spend a lot of time on your feet. If you have flat feet or high arches, look for shoes designed for your specific foot type.
Consider orthotics – If you have ongoing foot issues, custom or over-the-counter orthotic inserts can help correct imbalances and provide better support.
Pay attention to how you walk – Try to distribute your weight evenly and avoid rolling too far inward or outward with each step. Walking barefoot on soft surfaces like sand or grass can help strengthen the muscles in your feet and improve your gait.
Replace worn-out shoes – Running shoes and everyday sneakers lose their support over time. If your shoes feel uneven or don’t bounce back when you press on the sole, it’s time for a new pair.
Final Thoughts
If you’ve been struggling with back pain and can’t seem to find the cause, it might be time to look down. Your feet play a bigger role in spinal alignment than you might think, and making sure they’re properly supported can help prevent pain from traveling up your body.
So before you spend another day in uncomfortable shoes or ignoring those aches in your feet, consider how your foundation is affecting the rest of your body. Your spine will thank you.
By the Brain and Spine Neurosurgical Institute of Rhode Island
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