The Link Between Shoes and Back Pain: What You Need to Know
Back pain is one of the most common complaints among adults in Toronto seeking Chiropractic care. When back pain is treated, there is often minimal conversation about how the footwear you wear daily can contribute to your back pain continuing or starting in the first place. I have seen this first hand fitting customers at the Running Room for proper walking and running shoes. In this blog, we’ll explore the link between poor footwear and back pain, as well as what I look for when fitting Chiropractic patients in proper footwear that will support a healthy back.
Understanding the Link Between Footwear and Back Pain
The human body is a finely-tuned system, and the feet serve as the foundation. If your feet are not properly supported, it can lead to a cascade of issues felt in the rest of your body, including your back. When you wear shoes that don’t support your feet properly (sufficient cushioning, proper width and arch support if needed), it can alter your posture and walking mechanics. Over time, this repeated strain can affect muscles, ligaments, and joints, potentially leading to chronic pain and injuries.
How Poor Footwear Affects Your Posture
Your posture plays a crucial role in maintaining spinal health. When your feet are not supported correctly, it can affect the alignment of your entire body. Poor footwear can lead to a misalignment of the spine, causing you to compensate by adjusting your posture, often without realizing it. For example, wearing shoes that lack proper arch support and/or width, it could lead to overpronation (when the foot rolls inward too much) or supination (when the foot rolls outward). Both of these conditions can put unnecessary strain up the chain on the lower back, hips, and knees, leading to discomfort and pain.
Types of Footwear That Can Contribute to Back Pain
- High Heels
High heels are often seen as stylish, but they are notorious for causing back pain. Wearing high heels shifts your body’s weight forward, forcing your lower back to arch unnaturally (hyperlordosis). The increase in curvature of the spine can lead to muscle strain, joint pain, and even long-term spinal issues. - Flat Shoes and Flip-Flops
On the other end of the spectrum, shoes with little to no cushioning and/or arch support (such as flat shoes and flip-flops), can also contribute to back pain. These types of footwear offer minimal shock absorption which means the forces are transmitted up the chain. The impact forces from walking will often be felt more in the back and knees. These types of footwear also offer little to no support to the arches of the feet. People who are flat footed and tend to overpronate (foot collapse inwards) may have this exaggerated in these footwear types. Without the right support, the overall lower limb alignment changes, which can cause strain on the lower back. - Old or Worn-Out Shoes
Shoes that have become worn out lose their ability to provide proper support and cushioning. As shoes age, the shock absorbing foam breaks down, and the shoe’s structure that supports your foot’s natural arch can become compromised. For example, manufactures suggest that running shoes tend to only last 500-800km. - Tight or Loose Shoes
Shoes that are too tight or too loose can also have a negative impact on your back. Shoes that are too wide often affect your overall alignment. Tight shoes can restrict blood flow, cause blisters and lead to discomfort in the feet.
How Poor Footwear Can Cause Back Pain
When your feet aren’t properly supported, it can lead to a range of problems that affect your back:
- Misalignment of the Spine
Improper footwear can alter the natural alignment of the spine. When the feet don’t have proper support, it forces the body to compensate by adjusting posture. This prolonged misalignment can result in increased pressure on the spine and surrounding muscles, leading to back pain over time. - Muscle Imbalances
Poor footwear can cause certain muscles to become overworked while others are underused. For example, shoes without insufficient arch support/cushioning can cause the muscles in your calves and lower back to work harder than they should. - Joint Stress
Shoes that fail to provide cushioning and support can increase the impact forces transmitted to your joints with every step. This added stress on the knees, hips, and lower back can lead to discomfort and, over time, can contribute to joint degeneration and chronic pain. - Postural Problems
Poor footwear can alter your gait (the way you walk) and force your body into unnatural postures. This can result in a forward lean, an exaggerated arch in the back, or uneven distribution of weight, all of which can contribute to back pain.
Choosing the Right Footwear to Prevent Back Pain
To prevent or alleviate back pain, it’s essential to choose shoes that provide proper support, cushioning and fit. Here are some tips for selecting the right footwear:
- Arch Support: Make sure to have your gait and feet are checked by a professional (i.e. Chiropractor) to see if arch support is needed.
- Cushioning: Shoes with good foam cushioning can help absorb shock and reduce the impact on your joints and spine.
- Proper Fit: Make sure your shoes fit properly in terms of length and width (space for your toes and sides of your feet).
- Orthotics: Consider using custom or over-the-counter orthotics if you have specific foot issues, such as flat feet or high arches.
Chiropractic and Shoe Fitting
The shoes you wear play a significant role in your overall health, and poor footwear can be a major contributing factor to back pain. By choosing Chiropractic care with Dr. Krekora, I will ensure that you are fitted to shoes with proper support, cushioning, and overall fit. The goal with fitted footwear is to reduce the strain on your spine and improve your posture.