The Best Shoes to Prevent and Relieve Back Pain

How Shoes Can Contribute to Back Pain

Back pain is an extremely common problem that affects millions of people. While there are many potential causes, the shoes you wear on a daily basis may be a contributing factor. According to podiatrists, wearing unsupportive or improper footwear can throw off your posture and alignment, placing extra strain and stress on your back.

When you're on your feet all day, the impact is constantly traveling up your body. If your shoes don't properly cushion and stabilize your feet, your back has to work harder to compensate. This can lead to aching, soreness, tightness, and pain.

Problems Caused by Poor Foot Support

Shoes that don't properly support the arch can cause your foot to overpronate (roll inward) or underpronate (roll outward excessively). This causes your body alignment to shift out of its natural position, forcing your back to adjust.

High heels are also problematic, as they push your center of gravity forward. This requires your back to arch to help you maintain balance. It's no wonder people complain of back pain after spending hours in high heels!

Wearing shoes that are old and worn out can also wreak havoc on your back. Cushioning breaks down over time, so worn out shoes don't absorb impact like they should. This transmits more shock up the body and strains your back.

How Proper Shoes Can Prevent and Relieve Back Pain

The right shoes can help return proper alignment, improve posture, and stabilize your gait. This alleviates the underlying imbalances and takes pressure off your back. The features to look for include:

• Arch support - Helps evenly distribute weight and prevent over/under-pronation.
• Cushioning - Absorbs impact and reduces repetitive strain.
• Stability - Provides a solid base of support and minimizes excess motion.
• Flexibility - Allows natural foot motion and accommodates your stride.
• Breathability - Helps regulate temperature and moisture.

Supportive shoes also gently stretch and strengthen your feet, ankles, and lower legs. This enhances stability from the ground up.

The Best Shoes for Back Pain Relief

With so many shoe options available, it can be tricky finding the right pair for your specific needs. To take out the guesswork, here are podiatrist-recommended picks for the best shoes to help prevent and relieve back pain.

1. New Balance 1080v11

The New Balance 1080v11 is a top choice for runners struggling with back pain. It provides ample cushioning and arch support to absorb impact. A stability post helps control pronation, while the flexible design allows a natural stride.

Key Features:

• Dual-density midsole for soft yet stable cushioning
• Engineered mesh upper for breathability
• Reinforced heel counter for extra support
• Medicare / HCPCS Code = A5500 Diabetic shoe

2. Brooks Adrenaline GTS 21

The Brooks Adrenaline GTS 21 is a go-to option for overpronators needing extra stability. It has an integrated GuideRails system to limit excess foot movement. The DNA LOFT cushioning provides plush softness underfoot without losing responsiveness.

Key Features:

• GuideRails technology prevents overpronation
• Streamlined mesh upper for breathability
• Structured heel counter for stability
• Medicare / HCPCS Code = A5500 Diabetic shoe

3. ASICS Gel-Kayano 28

The ASICS Gel-Kayano 28 is designed to guide your foot through a natural gait cycle. The exoskeletal heel counter provides stability, while the forefoot and rearfoot gel cushioning absorbs shock. This makes it an excellent option for overpronators and runners with back issues.

Key Features:

• Rearfoot and forefoot gel cushioning
• Dynamic DuoMax support system for stability
• Impact Guidance System for natural foot motion
• Medicare / HCPCS Code = A5500 Diabetic shoe

4. Orthofeet Coral Sneakers

The lightweight Orthofeet Coral Sneakers provide cushioning and arch support along with ergonomic heel and toe designs. This helps reduce pressure on the back while enhancing stability and alignment. Many podiatrists recommend Orthofeet shoes for their therapeutic comfort features.

Key Features:

• Anatomical arch support and cushioning
• Seam-free interior lining to reduce irritation
• Extra depth design and wide toe box
• Medicare / HCPCS Code = A5500 Diabetic shoe

5. Vionic Avery Walking Shoe

The Vionic Avery features the brand's signature orthotic arch support and EVA midsole. This cradles the foot, absorbs shock, and gently controls overpronation. The result is pain relief and improved comfort for achy backs and feet.

Key Features:

• Podiatrist-designed orthotic arch support
• Durable rubber outsole
• Roomy toe box allows toes to spread
• Medicare / HCPCS Code = A5500 Diabetic shoe

Footwear to Avoid for Back Pain

While supportive athletic shoes are ideal for back pain, there are certain footwear styles you'll want to avoid. Here are the major offenders according to podiatrists:

High Heels

High heels throw your body alignment completely out of whack. As your heel lifts off the ground, pressure transfers to the ball of the foot. This strains the arch and forces the knees, hips, and back to hyperextend. It's no wonder you end up aching after a night in stilettos!

Flat Sandals or Flip Flops

Going barefoot may seem comfortable, but flat, flimsy shoes actually do your feet and back no favors. Without arch support, cushioning, or stability, you're susceptible to overpronation and repetitive strain injuries. Flip flops and flat sandals also offer little protection against the impact of stepped-on objects.

Worn Out Shoes

Shoes lose their supportive qualities over time. If you're still logging miles in sneakers that are many months (or years) old, the cushioning and stability have likely deteriorated. This strains your back because your feet aren't getting the proper support. Aim to replace athletic shoes every 300 to 500 miles.

Unstable Options

Footwear that's excessively flexible or folds easily under pressure won't properly stabilize your feet. Examples include unsupportive ballet flats, cheap flip flops, and slip-on shoes. Look for options with sturdy constructions and secure closures.

Improper Sizing

Shoes that are too small crowd and irritate your feet. Ones that are too large slip around and fail to hold your foot in proper alignment. Both instances cause poor mechanics that transmit strain to the back. Be sure shoes fit comfortably with enough room to wiggle your toes.

When to See a Podiatrist

Choosing appropriate footwear is crucial for managing back pain. However, shoes that work wonders for some may not provide enough relief for others. If you've diligently tried supportive shoes but your back pain persists, it may be time to get your feet examined by a podiatrist.

A podiatrist can evaluate your feet for issues like overpronation, arthritis, and plantar fasciitis. They can provide personalized shoe recommendations after assessing your gait, stride, and foot mechanics. Custom-made orthotics may also help realign the feet to alleviate back pressure and discomfort.

While well-fitted shoes can work wonders, they aren't a cure-all for every case of back pain. A podiatrist can determine if you need additional interventions, and they can work in conjunction with your other healthcare providers to develop a holistic treatment plan.

Don't Let Foot Pain Hold You Back

If your back pain is accompanied by foot problems like throbbing arches, numbness, tingling, or heel spurs, properly fitted shoes are key. Supportive footwear can get you standing tall and moving comfortably again.

Use this guide as a starting point for choosing shoes to relieve and prevent back pain. Finding the right fit for your needs can help you stay active and enjoy lifes adventures pain-free!

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.