Lower Back Pain and Foot Care FAQs

You might think your back and feet are two completely different parts of the body, but they're connected through what's known as the kinetic chain. And this is why for some individuals, foot problems can sometimes be a contributing factor to pain in the lower back.

In addition to injuries, various medical conditions can cause lower back pain, including:

• Herniated or degenerating discs
• Arthritis
• Spinal stenosis

Oftentimes, there's no single underlying disease or structural issue to explain lower back pain symptoms. In many cases, the problem may stem from a combination of factors, and it's common for the feet to play a role. If you have lower back pain, you might consider how your feet may be contributing to the problem.

Yes, foot problems can cause lower back pain in some cases. Nearly every movement that starts in your feet can impact all areas of the lower body. Since your body parts are all connected, stress that begins in the feet can travel up to the ankles, knees, hips and lower back. This is known as the kinetic chain. However, it's important to understand that foot issues don't guarantee that someone will develop back pain and it's also important to understand that not all cases of back pain are caused by foot issues. If you're unsure of the source of your pain, see your healthcare provider. 

Yes, flat feet can cause lower back pain for some people. If you have low arches or none at all, you may have a condition called flat feet. Some people also use the term falling arches. This condition is often harmless and doesn't produce any symptoms at all. However, in some cases, it can greatly impact how the base of your lower-body kinetic chain absorbs and distributes weight as you move. Flat feet are often less efficient at absorbing shock and balancing weight, and this may increase strain on the muscles and joints in your lower back, leading to discomfort. Choosing high-quality footwear and using insoles can improve certain aspects of walking mechanics in some people with flat feet, potentially reducing lower back pain.

Yes, wearing the wrong shoes can potentially make lower back pain worse. Shoes that lack adequate support and cushioning fail to prevent force from traveling up to the lower back. While the feet are natural shock absorbers, they have limits. Without a good pair of shoes to cushion forceful blows during high-impact activity, excess pressure is exerted on all areas of the lower body. Choose a shoe with adequate cushioning and arch support. You should feel comfortable in your shoes, and they should allow you to move freely without discomfort. It's also important to select a model that's designed specifically for your intended activity. For example, it's never a good idea to go for a long run in a pair of soccer shoes since they're not designed specifically for running long distances and don't offer the kind of protection you'll get from a proper running shoe.

Yes, insoles can help with lower back pain in some cases. Even if your shoes feature extra cushioning and arch support, you can still benefit from wearing insoles, especially if you have a specific issue, such as flat feet or overpronation. Insoles can help address various concerns and work with your shoes for added benefits. Dr. Scholl's® Custom Fit® Pain Relief Orthotic Inserts provide a customized insole without a prescription. They're tailored to your shoe size, weight and arch shape. These insoles deliver reinforcement exactly where you need it for comfort and relief from pain in the knees, feet and lower back. Dr. Scholl's® Advanced Pain Relief Insoles can also be very effective for pain in various areas of the lower body. These insoles do a superior job of absorbing shock. They feature extra cushioning and targeted arch support.

It's not always obvious if back pain is caused directly by foot issues. It's important to consider any concerns you may have and if any foot discomfort may correlate with your lower back pain. If you're experiencing issues such as heel pain, overpronation, flat feet or high arches, it's possible that your feet may be at least one factor involved in your back pain. Poor footwear can also contribute. If your feet hurt after you've been moving around in your shoes and you also notice that you have back pain, this may be a sign that your discomfort is stemming from the feet. Back pain that becomes worse after prolonged periods of walking or standing can also point to a possible connection with your feet. However, these indications aren't proof that your feet are causing the pain. If you have any questions or doubts, speak with your healthcare provider.

Yes, it's possible for poor posture to cause back pain. In many cases, this issue may not be the only reason for discomfort, but it can play a role. Be conscious of how you're carrying yourself when you sit, stand and walk. Keep your shoulders up and try to avoid slouching. If you work long hours seated at a desk, be sure to sit up straight. Take frequent breaks to stand and move around. You can also consider insoles that help correct posture issues. Dr. Scholl's® Stability Support Insoles are designed to improve stability and balance, which in turn can promote better posture, reducing stress on the lower back. If you have taken steps to improve your posture and you continue to suffer from lower back pain, see your healthcare provider for an assessment.

The kinetic chain describes how all the parts of your body are connected and how movement in one area affects another. When you move, force travels from your feet through your ankles, knees, hips and up to your lower back. If there's a problem at any point in this chain, stress can eventually reach your lower back. This is why addressing foot issues can sometimes help reduce lower back pain. By improving support and cushioning at the foundation of the kinetic chain, you may reduce the changes of problems traveling up to your lower back.

Yes, certain foot conditions can increase the likelihood of developing lower back pain. Conditions such as flat feet, high arches and overpronation can affect how your body distributes weight and absorbs shock. When your feet don't function optimally, the kinetic chain is disrupted, and stress can transfer to the lower back. Additionally, conditions like plantar fasciitis or general foot discomfort may cause you to alter your gait, or the way you move, unconsciously, which can further contribute to lower back strain. 

Give your body time to adjust to new insoles. Many people notice improvement within a few days to a couple of weeks of consistent use. However, it may take longer to experience the full benefits as your feet, legs and lower back adapt to the improved support and cushioning. Wear the insoles daily during activities that typically trigger your pain, and be aware of any new pain. If you don't notice any improvement after more than a month of regular use, consider consulting your healthcare provider to explore other treatment options.

Yes, targeted exercises and stretches can help strengthen the muscles in your feet, legs and lower back, potentially reducing pain and improving overall function. Strengthening your core muscles provides better support for your lower back. Stretching your calves, hamstrings and hip flexors can improve flexibility and reduce tension throughout the kinetic chain. Foot-specific exercises, such as toe curls, arch lifts and ankle rotations, can enhance foot strength and stability. Combining these exercises with proper footwear and supportive insoles may provide relief. Always consult your healthcare provider or a physical therapist before starting a new exercise routine, especially if you have existing pain.

Yes, taking care of your feet may help reduce the risk of lower back pain in some people. Wearing properly fitted shoes with adequate arch support and cushioning can help reduce strain on the lower back. Using insoles tailored to your foot type can provide additional support and shock absorption. Addressing foot problems early (such as flat feet, overpronation or heel pain) can help you take steps to guard against lower back issues. 

Both custom orthotics and over-the-counter insoles can be beneficial for some people. The best option will depend on your needs and preferences. Custom orthotics prescribed by a podiatrist are tailored precisely to your foot shape and biomechanics, making them ideal in certain cases where there are complex or severe conditions. However, they can be expensive and may not be necessary for everyone. Over-the-counter insoles, such as Dr. Scholl's® Custom Fit® Pain Relief Orthotic Inserts, offer a more affordable alternative and are customized to your shoe size, weight and arch shape. Many people find significant relief with these types of insoles. If you have mild to moderate foot or lower back pain, starting with high-quality over-the-counter insoles may be recommended. If your symptoms persist or worsen, consult a healthcare provider or podiatrist for further evaluation.

Yes, carrying extra weight increases stress on both your feet and lower back. Your feet bear the entire weight of your body when you stand, walk, run and perform other types of exercises that involve the feet. The additional pounds can exert extra pressure on the joints. Maintaining a healthy weight can reduce strain on your feet and lower back, potentially decreasing pain and improving overall mobility.

Footwear that provides proper arch support, cushioning and stability is best for reducing the risk of lower back pain. The heel should be stable and not too high, as excessive heel height can alter your posture and increase lower back strain. Ensure the shoe fits well, with enough room in the toe box to prevent crowding and discomfort. Choose shoes designed for your specific activity: running shoes for running, walking shoes for walking and work shoes with adequate support if you stand for long periods. Adding quality insoles can further enhance support and comfort. Avoid worn-out shoes, as they lose their cushioning and support over time.

Yes, certain warning signs indicate that your lower back pain may be serious and require immediate medical attention. Seek emergency care if you experience severe pain that doesn't improve with rest, pain accompanied by a high fever, sudden loss of bowel or bladder control, or significant weakness or numbness in your legs or feet. Back pain following a serious fall or accident also warrants immediate evaluation.