For years, I struggled with persistent back pain that I couldn’t quite pin down to any specific cause. I tried everything—from stretching exercises to changing my mattress—but the pain just wouldn’t go away. It wasn’t until a conversation with a physical therapist that I learned something surprising: the shoes I wore every day could be a significant contributor to my discomfort. It turns out that what we put on our feet affects much more than just our comfort while walking—it can have a profound impact on our posture and, ultimately, our back health.
The Impact of Footwear on Back Pain
I never gave much thought to my footwear beyond how it looked or whether it was comfortable for short-term wear. But as I’ve learned, the shoes we choose can influence the way we stand, walk, and even sit, all of which play a role in the alignment of our spine. If our shoes don’t provide the proper support, our posture can suffer, leading to misalignment and, in my case, chronic back pain.
For example, shoes with inadequate arch support can cause our feet to roll inward, a condition known as overpronation. This rolling effect puts extra strain on the muscles and ligaments in the lower back as they try to compensate for the misalignment. Similarly, wearing high heels regularly can throw off the natural curve of the spine, leading to increased pressure on the lower back and discomfort over time. It was eye-opening to realize that something as simple as the wrong pair of shoes could be contributing to my pain.
The Journey to Finding the Right Shoes
Determined to tackle my back pain from the ground up, I decided to take a closer look at the shoes in my closet. I had a mix of flats, sneakers, and the occasional pair of heels, none of which I’d ever considered problematic. But after some research and a few conversations with experts, I realized that I needed to make some changes if I wanted to support my back better.
1. Prioritizing Arch Support
The first thing I focused on was finding shoes with proper arch support. I learned that a shoe with good arch support helps distribute my weight more evenly across my feet, reducing the strain on my back. I started by investing in a pair of quality athletic shoes designed specifically for people with flat feet or high arches—depending on your foot type, the level of arch support you need will vary. I found that the added support made a noticeable difference, not just when I was on my feet all day, but also in how my back felt afterward.
2. Avoiding High Heels
Next, I had to come to terms with my love for high heels. While they can make an outfit look great, the truth is that wearing heels regularly was doing my back no favors. High heels shift my weight forward, forcing my lower back to overcompensate and increasing the curvature of my spine, which can lead to back pain. I made the tough decision to reserve heels for special occasions and stick to flats or low-heeled shoes for everyday wear. When I do wear heels, I opt for a wider heel or a wedge, which provides more stability and puts less strain on my back.
3. Choosing the Right Flats
While flats may seem like a safe choice, not all are created equal. Some flats can be too thin and unsupportive, leading to just as many problems as heels. I discovered that I needed to look for flats with a cushioned sole and some arch support. I also found that a slight heel or wedge in my flats helped reduce the strain on my back compared to completely flat shoes. My go-to flats now are comfortable, supportive, and still stylish enough to wear to work or out with friends.
4. Incorporating Custom Orthotics
One of the most helpful things I’ve done is investing in custom foot orthotics. These inserts are designed specifically for my feet, taking into account the unique shape and any specific issues, like overpronation or high arches. I can slip them into almost any pair of shoes, instantly upgrading the support they offer. While custom orthotics can be a bit pricey, they’ve been worth every penny in terms of the relief they’ve provided for my back pain. If custom orthotics are out of your budget, there are also over-the-counter options that offer good support—just be sure to choose ones that match your foot type and needs.
Listening to Your Body
One of the biggest lessons I’ve learned through this process is the importance of listening to my body. If a pair of shoes feels uncomfortable or if I notice my back pain flaring up after wearing certain shoes, I pay attention. …