How High Heels Can Cause Back Pain and Tips to Prevent It

How High Heels Can Cause Back Pain

High heels are notoriously bad for your feet, but many women don't realize that they can also wreak havoc on your back. The unnatural posture caused by high heels can put strain on your spine, leading to aches, pains, and even long-term damage if you wear them too often.

The Effects of High Heels on Posture

When you wear high heels, your foot is forced into an unnatural position with the toe raised higher than the heel. This causes your pelvis to tilt forward and arches your lower back. To keep your balance, you must lean slightly backward and engage your core and back muscles. This places increased stress on the delicate structures of the spine.

The height of the heel matters. The higher the heel, the more your posture is altered. Kitten heels (1.5 inches or less) don't drastically change your posture. However, stilettos and pumps over 2 or 3 inches force your body into a severely abnormal stance.

Increased Low Back Compression

As your pelvis tilts forward, it causes your lower spine to increase its lumbar curve. This compresses the vertebrae and discs in your lower back. The added pressure strains the tissue, ligaments, and muscles supporting your spine.

Over time, this excessive compression may accelerate wear and tear on your spinal discs. It can raise your risk of injuries and disorders like spinal stenosis, degenerative disc disease, and facet joint arthritis.

Impact on Muscles and Ligaments

To maintain your balance on high heels, your erector spinae muscles must work harder to keep your back and core stable. Increased muscle tension adds to spinal compression. It can lead to muscle spasms and low back pain.

High heels also take a toll on your ligaments. Ligaments provide stability and limit excessive motion in your joints. When you wear heels for long periods, the ligaments in your lower back are stressed as your pelvis tilts forward. This added strain increases your risk of sprains and tears.

Short-Term vs Long-Term Damage

Wearing high heels once in a while likely won't result in injury for most women. Problems arise when you wear them frequently, for long durations, or while running errands and standing for long periods.

Short-Term Pain and Discomfort

If you're not used to wearing high heels, doing so can make your back ache. You'll probably feel muscle tightness or soreness in your lower back afterward due to the unnatural posture and added muscle exertion. This may worsen with longer wear.

You might also feel other effects like:

• Foot pain
• Leg cramps
• Tight hamstrings
• Strained calf muscles

Luckily this discomfort is often temporary. Switching to lower heels or flats and performing stretches can usually alleviate the pain within a day or two.

Long-Term Damage

If high heels are your daily footwear, problems can worsen over time:

• Increased spinal compression and muscle tension may lead to chronic low back pain.
• Bulging or herniated discs from wear and tear.
• Narrowing of spinal canal (spinal stenosis).
• Nerve pain or numbness.
• Structural issues like scoliosis or kyphosis.

Years of high heel wear alters your natural posture. Even when you're barefoot, your pelvis will tilt forward more. This puts continued strain on your back. Reinforcing proper posture and core strength becomes important.

Tips to Minimize Damage from High Heels

It's unrealistic to expect women to ditch high heels completely. But there are things you can do to reduce their impact on your back:

Limit Heel Height and Wear Time

Aim for lower heels in the 1.5-2 inch range. Skip the 4-5 inch stilettos if possible. Also limit how many hours or days per week you wear heels to give your back a break.

Improve Posture

Be mindful of posture when wearing heels. Stand tall, engage your core, keep your chin level, and avoid leaning forward from the waist. Take breaks to stretch your back if standing for long periods.

Wear Support Shoes At Other Times

Choose supportive shoes with good arch support when not wearing heels. Neutral running shoes, Oxfords or loafers, and flats with cushioned insoles are good options.

Exercise to Strengthen Your Back

Perform targeted exercises 2-3 days per week to reinforce proper posture and engage your core. Try bridges, planks, bird dogs, and other Pilates moves.

See a Physical Therapist

If you already have back pain, physical therapy can teach you exercises to manage symptoms. They may also recommend heel inserts or orthotics to support your feet in heels.

Choosing the Best High Heels for Your Back

Certain high heel features can minimize spinal strain and instability. Look for shoes with:

A Wide, Supportive Base

Platforms, wedges, or heels with a wide base provide more stability. They offer better shock absorption and put less torque on your ankles than stilettos.

Thick, Non-Slip Soles

A sole that is at least 1 inch thick with tread or traction helps prevent slips and provides cushioning. Go for rubber soles over smooth leather.

Ankle Support

Shoes that lace up the ankle or have ankle straps promote stability through your ankles, knees, and hips.

Cushioned Insoles

Padded insoles reduce impact on your heels and arches when walking. They help alleviate foot pain that can radiate up to your back.

Room for Toe Box

Make sure there is enough room in the toe box so your foot doesn't slide forward and jam your toes. This helps you walk properly.

When to See a Doctor

Occasional back soreness from wearing high heels will often resolve once you switch back to flats. But if you have chronic low back pain that persists for more than several weeks, consult your doctor or physical therapist.

Seek prompt medical care for:

• Severe or shooting pain
• Pain or numbness that radiates down your leg
• Loss of bowel or bladder control
• Progressive weakness in your legs

These may indicate a serious spine issue or nerve damage requiring further diagnosis. Imaging tests like x-rays or MRI scans might be needed to assess your spinal alignment and discs.

Prevention Is Key

Being thoughtful about your high heel habits can help ward off unnecessary back pain. Prioritize proper posture and foot support, limit wear when possible, and strengthen your back through exercise. Your spine will thank you down the road.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.