Essential Tips
Some back pain can be caused by the shoes you wear. If your shoes have too high or low of an arc it can lead to ankle, neck, and back pain. If you’re looking for new shoes, here are some aspects to be on the look for that help to prevent back pain:
- Comfortable heel height: Shoes with a slight heel are the best. You don’t want to wear high heels all the time because of the high heel. The high heel keeps your foot in a high arch which leads to back pain.
- Shock absorption: When walking some people slam their foot harder into the ground than others which can send pain up the leg and to the back. Shock absorption will help to prevent the pain and can provide comfort.
- Arch-Supported Sandals: Most flip-flops and sandals don’t have arch supports which can cause pain. If you like wearing flip-flops a lot, try investing in a pair of arch-support sandals.
Best Shoes to Wear to Prevent Back Pain
When it comes to preventing back pain, not all shoes are made the same. The right pair supports your feet, promotes proper posture, and reduces pressure on your spine throughout the day. Whether you walk, stand, or sit for long hours, here are a few shoe types and qualities to look for:
1. Athletic Walking Shoes
Walking shoes designed with memory foam or gel cushioning offer excellent support for the heel and midsole. They help distribute your body weight evenly, minimizing the shock that travels up your legs and into your lower back. Look for brands that focus on stability and comfort rather than style alone.
2. Orthopedic Shoes
If you deal with chronic back discomfort or flat feet, orthopedic shoes can be a great investment. They’re built with contoured insoles, extra cushioning, and firm heel counters that help maintain a neutral spine alignment. Custom orthotics or inserts can also make a big difference in reducing strain.
3. Running Shoes with Good Cushioning
Even if you’re not a runner, high-quality running shoes provide reliable arch support and excellent shock absorption. These shoes are made to protect your joints and spine from repetitive impact, which helps reduce long-term wear and tear on your back.
4. Low-Heeled Dress Shoes
For professional or formal settings, choose dress shoes with a low, stable heel (around one inch). Avoid narrow toe boxes or stiff soles that restrict natural movement. Leather shoes with cushioned insoles and moderate arch support can look sharp while keeping your back comfortable.
5. Supportive Sandals
If you prefer open footwear, choose sandals with contoured footbeds and adjustable straps. These prevent your feet from sliding, keep your arches supported, and promote better balance. Avoid flat flip-flops, which often lack the structure needed for healthy posture.
Another important aspect to consider is proper fit and stability. Shoes that are too loose can cause your feet to slide around, creating instability with every step. On the other hand, shoes that are too tight can restrict movement and circulation, putting unnecessary strain on the muscles that support your lower back. Always make sure your shoes fit snugly but comfortably, leaving enough room for your toes to move.