Written by Dr. John Stephen, PT, PPD, Cert. MDT, COMT
Clinic Director, Rehab Specialists
Low back pain can be a debilitating condition and it affects millions of people worldwide. While there are many potential causes of this condition, one factor that is often overlooked is the types of shoes that we wear.
The shoes we choose to wear can have a significant impact on our posture and the way we walk, which in turn can contribute to low back or leg pain. Let’s explore the connection between shoes and low back pain in more detail!
How Shoes Affect Your Posture
When we walk, our feet absorb the impact of each step we take. The way our feet hit the ground can affect the alignment of the rest of our body, including our hips and spine.
Wearing shoes with heels that are too high or too low can alter the way we walk, causing us to compensate for the lack of support. High heels, for example, force the feet into an unnatural position, putting extra pressure on the lower back. On the other hand, shoes that are too flat or lack arch support can cause the feet to roll inward, leading to overpronation, which can also cause low back pain.
Choosing the Right Shoes for Low Back Pain
If you suffer from low back, hip/knee or ankle pain, it’s important to choose shoes that provide adequate support and promote good posture. Here are a few tips to keep in mind when shopping for shoes:
- Look for shoes with good arch support. This can help prevent overpronation and keep your feet in a neutral position. Most shoe manufacturers have groups of shoes that are meant for stability and would be a good choice for people with low or fallen arches. Look for the search bar on their websites and search the keyword “stability” to help find those options.
- If you have a high arch or tend to supinate (walk on the outsides of your feet), it is best to choose a neutral shoe. These types of shoes provide the right amount of support and cushioning for those with high, rigid arches. Additionally, there are different levels of cushioning available in neutral shoes to suit your preferences on how responsive (low) or how soft (high) you want your ride to be.
- Choose shoes with a low heel. While high heels may be fashionable, they can contribute to low back pain by putting extra pressure on the lumbar spine.
- Avoid shoes that are too flat. Shoes without adequate arch support can cause the feet to roll inward, which can contribute to low back pain.
- Consider shoes with a cushioned sole. This can help absorb shock and reduce the impact on your lower back.
- Make sure your shoes fit properly. Shoes that are too tight or too loose can cause you to change your gait, leading to low back pain.
- Make sure not to use the shoes for more than 1 year (everyday use).
- Consider wearing supportive sandals while at home.
- Buying expensive shoes doesn’t necessarily mean that they are good for you.
- A custom or off-the-shelf orthotic may be beneficial in cases where you wear a work boot, dress shoes or in shoes worn in high-impact sports.
Now, look at your shoes. Are they wearing out more on one side or near the heel?
Imagine your car’s tires wearing unevenly. If you replace your tires without aligning or balancing them, they will wear out faster. If you have been suffering from foot/ankle, knee, or hip pain, have a professional look at your foot alignment before getting new shoes.
In conclusion, the shoes we wear can have a significant impact on our posture and the way we walk. Choosing shoes that provide adequate support and promote good posture may help alleviate low back and leg pain and prevent future pain episodes. If you have low back pain that has lasted more than two weeks, do not ignore it. Most low back issues may resolve within a week with activity modifications and NSAIDS (anti inflammatory medications like ibuprofen or naproxen). If you suffer from chronic low back pain, it’s important to speak with a healthcare professional who specializes in the spine to determine the underlying cause and develop an appropriate treatment plan.