Best and Worst Shoes for Lower Back Pain
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Time to read 7 min
Managing back pain often requires being proactive and taking note of how you sit, stand, walk and engage in other types of physical activity. However, many people don't think about how their footwear might be affecting their lower back. The shoes you wear have an effect on your gait (the way you walk), your posture and how your body absorbs impacts.
There is no single best shoe for lower back pain, and what works well for one person might not be the best solution for another. However, it's always important to select properly fitting shoes that are comfortable and provide adequate support and padding for your chosen activity.
How Can Your Shoes Affect Lower Back Pain?
Shoes can absolutely have an effect on the lower back. Think of the body as a linked system or a kinetic chain. Shoes that don't support your feet can cause a chain reaction that travels from your feet, through your legs and hips, and up to your back. Each time your feet make contact with the ground when standing, walking or running, there's often a ripple effect that travels through the ankles, knees and hips. Because everything leads to the lower back, you may start to experience pain.
The shoes you wear can have an influence on the following:
- Foot position and mechanics: Uncomfortable shoes can cause complications for the lower back. High heels can change your natural position, shifting your body weight and putting more stress on your back. Shoes that lack arch support can reduce the foot’s ability to properly absorb shock, leaving your lower back vulnerable.
Gait: Ill-fitted footwear that causes discomfort may cause you to change the way you move, putting more pressure on specific areas. This uneven motion can strain your lower back.
What Are the Best Shoes for Lower Back Pain?
While there's no single ideal type of footwear for lower back pain, the most effective shoes offer a balance of stability, comfort and cushioning. The ideal combination depends on your daily activities, the shape of your feet and your personal preferences.
Important features to consider include:
Appropriate Arch Support
If the shoes you wear don't feature adequate arch support, your whole body can suffer from misalignment and balance issues. Targeted arch support improves function and movement of the feet and other areas of the body, reducing the risk of lower back pain.
Cushioning and Shock Absorption
A good shoe should soften the blow of each step you take and protect your joints from repeated shock that can cause pain.
Proper Fit
Make sure you take the time to select a shoe with a good fit. Opt for a shoe that has a wide toe box for comfort and stability. The shoes shouldn't slip or move around when you walk. They should conform easily to your feet and adjust to your movements. You shouldn't feel any squeezing or pressure anywhere on your feet. If you're choosing a pair of open-toe shoes, such as sandals, they should comfortably grip your heels so they don't slip when you walk.
Comfort for the Intended Activity
Select shoes designed for your intended activity whether that's walking, running or working for long periods on your feet. Whatever the activity is, the shoes should feel good as soon as you put them on, and they should continue to support your feet as long as you wear them.
Which Shoes May Make Lower Back Pain Worse?
Certain types of shoes may aggravate your lower back pain, particularly if you wear them for long durations. While some people have trouble staying away from uncomfortable shoes entirely, try to limit the time you spend wearing these shoes and take breaks when possible.
Shoes styles that may be problematic for back pain include:
High Heels
Because high heels tend to push the body forward, you’ll often adjust by arching your back. This unnatural position puts extra stress on your lower back muscles.
Flip-Flops
The flat design of basic flip-flops often lacks adequate arch support and cushioning. This can put stress on the feet potentially affecting the lower back.
Flats
Some women opt for flats instead of high heels because they think this style is better for their feet. However, like flip-flops, typical flats are designed without good arch support and padding. This can cause foot discomfort, which can also have a detrimental effect on the lower back.
Worn and Old Shoes
Even the best pair the padding and support shoes less effective at providing support and absorbing shock. It’s especially important to replace your shoes regularly if you’re using them for high-impact sports, such as running or basketball.
Are Running and Walking Shoes Good for Lower Back Pain?
High-quality shoes that are specifically designed for walking or running can be a valuable tool for helping keep back pain at bay. Well-designed athletic shoes can help reduce lower back pain by providing cushioning, stability and essential arch support.
When your feet make contact with the ground, on the feet and limiting the amount of force that travels through your legs, hips and lower back. support can also help stabilize your feet and restore correct alignment so your movements are more efficient and less taxing on your feet and joints.
It’s important to understand that not all running and walking shoes are back-friendly. You’ll need to make the time and effort to find the right shoe for your individual feet and needs. Some shoe stores offer a gait analysis to determine which type of shoe might be ideal for you Some stores also have treadmills so that you can try walking or running in the shoes before buying them.
Frequently Asked Questions
Can shoes really cause lower back pain?
Yes, in some cases, shoes can contribute to lower back pain. The body functions as a linked system, so shoes that don't support your feet can create a chain reaction that travels from your feet through your legs and hips to your back. Poor footwear can affect foot position, gait, stability and shock absorption, all of which can lead to lower back discomfort.
What features should I look for in shoes to help prevent lower back pain?
To reduce the risk of back pain, look for shoes with targeted arch support, adequate cushioning and shock absorption, a proper fit with a wide toe box, and comfort designed for your intended activity. The shoes should feel good immediately and provide consistent support throughout the time you wear them.
Why are high heels bad for lower back pain?
High heels are not a good option for people with lower back pain because they push the body forward, causing you to adjust by arching your back. This unnatural position puts extra stress on your lower back muscles and changes your natural body alignment, which can aggravate or cause lower back pain.
Are flip-flops okay to wear if I have lower back pain?
Basic flip-flops are not ideal for lower back pain. Their flat design typically lacks adequate arch support and cushioning, which can put stress on your feet and potentially affect your lower back. If you must wear them, limit the duration and take breaks when possible.
How often should I replace my shoes to protect my lower back?
How often you should replace your shoes depends on the shoe type and how often you wear them. Check with the brand to see if there is a recommended time table for replacing shoes. It’s best to buy new shoes if you notice the padding is breaking down and they become less effective at absorbing shock. This is especially important if you use them for high-impact activities like running or basketball. Even the best shoes have a shelf life, and worn shoes can contribute to lower back pain. It’s best to replace running shoes every 300-500 miles.
Are walking and running shoes good for managing lower back pain?
High-quality walking and running shoes designed specifically for those activities can help manage lower back pain by providing cushioning, stability and essential arch support. However, not all athletic shoes are back-friendly, so you'll need to find the right shoe for your individual feet and needs.
What does the APMA seal of approval mean for shoes?
The American Podiatric Medical Association seal of approval is awarded by podiatrists to footwear that promotes good foot health and meets APMA standards for safety, quality and structural integrity. However, this seal does not guarantee a shoe will work well for you or be effective at relieving your specific back pain.
Can insoles help reduce lower back pain?
Yes, insoles may help reduce lower back pain in some people. They can improve the performance of your shoes by adding cushioning and arch support. They can also help realign your feet, which may reduce lower back pain. Choose insoles based on your specific concerns and activities.
Should I choose different shoes for different activities?
Yes, you should select shoes designed for your specific activity whether that's walking, running or standing for long periods. Shoes designed for a particular activity provide targeted support and cushioning to meet your demands.
How can I tell if my shoes are making my lower back pain worse?
If you notice that a particular pair of shoes aggravates your back pain when you wear them, stop wearing them or limit the time you spend in them. Pay attention to how your body feels during and after wearing specific shoes, and look for correlations between specific shoes and back pain.
Shop Insoles for Lower Back Pain Relief
Additional Resources
- American Podiatric Medical Association - Footwear
- National Institute of Arthritis and Musculoskeletal and Skin Diseases - Back Pain
- MedlinePlus - Low Back Pain
- Cleveland Clinic - Low Back Pain
- Mayo Clinic - Back Pain
- American Academy of Orthopaedic Surgeons - Low Back Pain
- National Institutes of Health - Foot Health
- American Chiropractic Association - Back Pain Facts and Statistics
- Healthline - How to Choose the Right Shoes for Back Pain
- WebMD - Choosing the Right Shoes
About the Author
Gina Brock
Gina Brock is a seasoned copywriter, editor and content strategist with over 20 years of experience leading high-performing content production in the health and wellness space. As a healthy lifestyle advocate and former fitness instructor, she leverages her knowledge and experience to shape impactful content that resonates with wellness audiences. Gina is also a published novelist.