Flat Feet, High Arches & Overpronation: Foot Causes of Back Pain

Your feet are the foundation of your body's movement, so any structural or functional changes in your feet can alter your body's entire kinetic chain (how the different parts of your body are connected and work together). Issues such as flat feet, high arches and overpronation may contribute to lower back pain in some people. However, foot issues are not the only potential cause of lower back pain. There can be many different potential reasons why you're experiencing back pain, and the issue may be due to a combination of factors.

Your body's kinetic chain is a connected system of joints and muscles, where movement in one part of your body affects other parts. Any movement that starts with the feet can affect the ankles, knees, hips and spine. This is why addressing any foot issues you may have could be helpful for addressing lower back discomfort.

• ● Uneven weight distribution: When you place more weight on one area of your feet, you create an imbalance that can then subject other areas to additional stress, potentially placing strain on back muscles.
• ● Unusual gait: When you walk or run, your gait (the way you move) has an effect on your joints. If you favor one side, you can place excess stress on one side of the body. This may lead to pain in certain joints, such as the joints in the lower back.
• ● Misalignment: As with an unusual gait, if your body is out of alignment, certain areas may suffer from extra pressure. This can have an effect on the lower back muscles.

Unlike flat feet, high arches is a condition where the foot arch remains relatively rigid, bending very little when you walk. Normal arches will flatten somewhat when you stand, run or walk. In some cases, they will make contact with the ground. This is not the case with high arches. When the arch is high and rigid, it reduces your foot's ability to absorb shock. This condition can also result in pressure being redirected to other parts of the foot.

Potential symptoms of high arches include:

• Pain in the heels or balls of your feet
• Calluses or corns on the balls or heels of your feet
• Instability within the ankle joint, which may lead to sprains
• Hammertoe or claw toe

Because high arches can reduce the foot's ability to absorb shock, the impacts from daily activities can be directed through the legs, hips and lower back, resulting in pain. The misalignment caused by high arches can also negatively impact the lower back.

Although high arches can affect your back, having this condition doesn't automatically mean you'll develop lower back pain.

Pronation is a natural foot movement that occurs when you walk or run. The foot rolls slightly inward and flattens to help your body absorb the pressure and distribute weight. Overpronation refers to your foot rolling too far inward. This excessive rolling makes the body less efficient at managing stressful impacts.

Over time, repeated impact and stress on the feet can affect all of the ligaments, muscles and tendons of the lower body. This in turn can have a negative effect on the back, which may start to hurt at some point.

Determining the cause of back pain can be difficult because it’s a very common problem. Not all back pain is caused by foot issues. However, there are some signs that your feet may be at least partially to blame.

If you notice that your back pain is worse when you wear certain shoes and then it improves when you choose a different pair of shoes, this could be a sign that your feet are affecting the health of your back. Poor footwear choices can impact the lower back.

It’s important to understand that even if you have common signs of a connection between foot issues and back pain, there's no way to know for sure without a professional evaluation. To determine the root cause of your back pain, consult a healthcare provider.

There are a variety of ways you can support your feet and back if they are giving you problems. Here are some steps you can take:

Inappropriate footwear is a common contributor of foot and joint pain. Make sure you're wearing comfortable shoes that fit well and provide enough support and padding for your activities. You may need a different type of shoe for different purposes. Although some shoes require a brief break-in period, you should be able to wear them for the full duration of your activity comfortably and without pain. A good pair of shoes can support your feet and reduce the risk of complications in other areas of your lower body, including your back. 

Staying active when you suffer from lower back pain may seem counterproductive, but regular, moderate movements and exercises can help keep your muscles strong. Choose low-impact activities, such as cycling, swimming and walking.

You should always see a healthcare professional if your lower back pain is severe, persistent, isn't improving, and is interfering with your daily activities. Most mild or minor back pain improves with adjustment to your activities and at-home care. However, if your pain continues or gets worse, make an appointment with a healthcare professional.

A podiatrist can be helpful if your lower back pain is due to issues related to the feet. A podiatrist can also recommend insoles, inserts, custom orthotics or better footwear to help support your lower back.

If your lower back pain is caused by an issue other than your feet, a healthcare provider can determine the source and recommend appropriate therapies or treatment options.