The Kinetic Chain: How Your Feet Affect Your Lower Back
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Time to read 7 min
Reviewed by James Maiorana, PT, DPT
*James Maiorana is a licensed physical therapist with experience in orthopedic rehabilitation, sports biomechanics, functional movement, and injury recovery.*
The human body is connected, with each part affecting other parts in some way. And that's exactly why the kinetic chain concept, created by German mechanical engineer Franz Reuleaux in 1875, has become useful for describing human movement. As the concept explains, when movement occurs in one joint, it produces a chain reaction that affects the movement of other joints in the kinetic link. Since your feet serve as the foundation for much of your body's movement, issues that originate in your feet can contribute to pain in your lower back.
What Is the Kinetic Chain?
The kinetic chain is often broken into two parts: the upper body kinetic chain and the lower body kinetic chain.
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Upper-Body Kinetic Chain |
Lower-Body Kinetic Chain |
| Spine |
Pelvis |
| Shoulders |
Hips |
| Arms |
Legs |
| Wrists |
Knees |
| Fingers |
Ankles |
| Feet |
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| Toes |
There are also two different types of kinetic chain movements: open and closed. A closed kinetic chain occurs when the end of the chain stays fixed, while an open kinetic chain allows the end to move freely. For example, if you're doing a squat, your feet stay planted the entire time, so this is known as a closed kinetic chain movement. If you're kicking a ball, your foot is free to move through the air, making the movement an open kinetic chain.
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Open Chain Movements |
Closed Chain Movements |
| Leg extensions |
Push-ups |
| Bench presses |
Lunges |
| Hamstring curls |
Pull-ups |
| Lat pulldowns |
Squats |
| Leg raises |
Planks |
How Foot Mechanics Can Affect the Lower Back
Your feet are the foundation for the lower body kinetic chain, affecting your ankles, knees, hips, and spine. Every time you stand, walk, or run, your feet help support your weight, absorbing the impact of your movement. This is known as the ground reaction force. Your feet absorb shock to manage impact that can affect other areas of the lower body.
There are many different foot issues that can lead to lower back issues, including:
Overpronation: Your feet make a natural movement called pronation. This movement allows the feet to naturally roll slightly inward each time pressure is applied when walking, running or during other activities that involve the feet. During pronation, the arch flattens to help distribute weight properly. However, when the foot rolls too far inward, overpronation occurs. This can put undue stress on muscles and tendons, possibly leading to pain in other joints, including those in the lower back. This is because the foot fails to absorb the ground reaction force and translates that force into your surrounding tissues and joints.
Abnormal gait: Your gait is unique to you, and it describes the way you move. If you have a foot injury, you may change the way you move in order to avoid pain. For example, if your left foot is injured, you may limp and put more weight on your right leg in order to compensate. This can throw off your balance and put stress on the lower body joints.
Foot structure issues: The shape of the foot can affect how your body responds to movement. People with flat feet and high arches, for example, may experience excess pressure on specific areas of the feet, which can then affect the joints of the lower body. This could contribute to lower back pain.
Improper footwear: If you wear shoes that are too tight, lack sufficient support and padding or have a high heel, your feet may have trouble absorbing shock and balancing your weight. This may lead to lower back pain.
Supination: While some people pronate, others experience supination, which is essentially the opposite of overpronation. With supination, the feet don't roll inward enough when walking and running. This redirects the weight and pressure to the outer areas of your feet as well as decreasing shock absorption through the arch, causing an imbalance that can lead to stress on other areas of the body. For some people, this can create a chain reaction that results in lower back pain.
Issues with foot mechanics do not guarantee that you’ll develop lower back pain. It also doesn't mean that pain in the lower back is directly linked to foot mechanics. There are many potential causes of lower back pain.
Other factors that may play a role in lower back pain include:
- Muscle strains or sprains
- Poor posture
- Prolonged sitting
- Weak core muscles
- Injuries of the back
- Repetitive movements
- Improper lifting techniques
- Age-related changes in the spine
- Arthritis
- Herniated or bulging discs
- Sciatica
- Spinal stenosis
Supporting the Kinetic Chain
There are several actions you can take to improve the mechanics of your kinetic chain. First, you need to make sure you're wearing supportive shoes that give your feet and ankles adequate cushioning to accommodate each step you take. When you're shopping for shoes, opt for a high-quality brand that’s designed for comfort and all-day wear. It can be beneficial to try on shoes in a physical store so that you can assess them before buying. Purchasing shoes online is convenient, but make sure there’s a return policy so that you can send them back if they don’t work for you.
Consider using Dr. Scholl’s® Custom Fit® Comfort Insoles Full Length with your shoes. These insoles feature targeted arch support no matter the shape of your feet, and they provide extra cushioning to evenly balance weight across the foot.
You can also do foot-strengthening exercises and calf stretches to help improve strength, flexibility and mobility throughout the kinetic chain. These include:
- Toe curls
- Toe spreads
- Heel raises
- Towel scrunches
- Single-leg balance exercises
- Standing calf stretches
- Bent-knee calf stretches
When Foot-Related Back Pain May Need Professional Evaluation
Even though lower back pain is often associated with foot issues, never assume your feet are the primary or sole cause of your back pain. If your lower back discomfort persists despite your best efforts using exercises, stretches, high-quality footwear, and insoles, it's best to schedule an appointment with a health professional for an evaluation. They can perform a physical exam and order tests as needed to determine the cause of your lower back pain. They can then recommend treatment options.
Frequently Asked Questions
What is the kinetic chain and how does it relate to my body?
The kinetic chain describes how joints and body parts are interconnected during movement. When movement occurs in one joint, it creates a chain reaction affecting other joints. The lower body kinetic chain includes your pelvis, hips, legs, knees, ankles, feet and toes, while the upper body kinetic chain includes your spine, shoulders, arms, wrists and fingers.
Can problems with my feet really cause lower back pain?
Yes, foot issues can contribute to lower back pain because your feet serve as the foundation for the lower body kinetic chain. Problems like overpronation, supination, flat feet, high arches and abnormal gait can affect how your body absorbs shock and distributes weight, potentially leading to stress on your lower back.
What is the difference between open and closed kinetic chain movements?
A closed kinetic chain movement occurs when the end of the chain stays fixed, such as when your feet remain planted during a squat or push-up. An open kinetic chain movement allows the end to move freely, like when you kick a ball or perform a leg extension.
How does overpronation affect my lower back?
Overpronation occurs when your foot rolls too far inward during movement. This puts stress on muscles and tendons and prevents your foot from properly absorbing ground reaction force, translating impact into surrounding tissues and joints, including your lower back.
What foot problems can lead to lower back issues?
There are various foot issues that may contribute to lower back pain, including overpronation, supination, abnormal gait, foot structure issues like flat feet or high arches, and wearing improper footwear that lacks adequate support and padding.
Are foot problems the only cause of lower back pain?
No, foot problems are not the only cause of lower back pain and foot issues do not always lead to back pain. While the feet may impact lower back discomfort in some cases, discomfort in the lower back is not always directly linked to foot issues. Many other factors can play a role in back pain, including muscle strains, poor posture, prolonged sitting, weak core muscles, back injuries, repetitive movements, improper lifting techniques, age-related spinal changes, arthritis, herniated discs, sciatica and spinal stenosis.
What type of footwear should I choose to support my kinetic chain?
Choose supportive shoes that provide adequate cushioning for your feet and ankles. Choose high-quality brands designed for comfort and all-day wear. Try on shoes in a physical store whenever possible to assess fit before purchasing, and ensure online purchases come with a return policy.
What exercises can help improve my kinetic chain mechanics?
Foot-strengthening exercises and calf stretches can improve strength, flexibility, and mobility throughout the kinetic chain. Try toe curls, toe spreads, heel raises, towel scrunches, single-leg balance exercises, standing calf stretches and bent-knee calf stretches.
What product can I use to support my feet and help reduce lower back pain?
Consider using Dr. Scholl's® Custom Fit® Comfort Insoles Full Length. These insoles feature targeted arch support regardless of your foot shape and provide extra cushioning to evenly balance weight across the foot.
When should I see a professional about my lower back pain?
If your lower back discomfort persists despite exercises, stretches, high-quality footwear and insoles, schedule an appointment with a health professional. They can perform a physical exam, order tests as needed to determine the cause of your pain, and recommend appropriate treatment options.
Shop Insoles for Lower Back Pain
Additional Resources
- https://www.physio-pedia.com/Kinetic_Chain
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11814094/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6868125/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8910192/
- https://pubmed.ncbi.nlm.nih.gov/20541939/
- https://www.ninds.nih.gov/health-information/disorders/low-back-pain
- https://www.niams.nih.gov/health-topics/back-pain
- https://medlineplus.gov/backpain.html
- https://my.clevelandclinic.org/health/diseases/flat-feet-pes-planus
- https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906
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.