Footwear can cause lower back pain and problems for some individuals. Can understanding the connection between footwear and back problems help individuals find the right shoes to maintain back health and relieve pain?
Footwear Back Pain
The back provides the strength for physical activities. Back pain affects daily life and can have various causes. Unhealthy posture, walking, twisting, turning, bending, and reaching can contribute to back problems that result in pain. According to the CDC, 39% of adults report living with back pain (Centers for Disease Control and Prevention, 2019). Improper footwear can also contribute to back pain. Selecting footwear carefully can help bring pain relief and help maintain spinal health. Individuals can enjoy less pain and manage symptoms by choosing shoes that maintain spinal alignment and protect the feet from blunt impact.
Understanding the Back Pain-Footwear Connection
Improper footwear could be the cause of lower back pain. What impacts the bones at the bottom of the neuromusculoskeletal system radiates upward and affects the spine and back muscles. What footwear is used travels upward, impacting gait, posture, spinal alignment, and more. When back problems originate from the feet, these are biomechanical issues. Biomechanics means how the bones, joints, and muscles work together and how changes in external forces impact the body.
Movement
When the feet impact the ground, they are the first extremities to absorb shock for the rest of the body. Individuals will start to walk differently if they have a problem or change in their feet. Wearing shoes with improper support can increase the wear and tear on the muscles and joints, leading to awkward and unnatural movement. For example, consider the difference between standing on tiptoes in high heels and the natural flat-footed state. Well-cushioned shoes help absorb impact and lessen pain sensations. The pressures on each of the joints shift balance, which causes instability problems with less pressure on some and more on others. This creates an imbalance that leads to pain and joint conditions.
Posture
Maintaining a healthy posture is another factor in preventing or alleviating back pain. With the right footwear, the body can maintain a healthier stance and the right curvature throughout the spine, and it helps distribute the weight evenly. This results in decreased stress on ligaments, muscles, and joints. (Harvard Health Publishing. 2014) It’s recommended to see an orthopedist to get to the root of an individual’s condition. For some, a herniated disc, sciatica, automobile collision, fall, unhealthy ergonomics, or a combination, as well as other underlying issues, may be contributing to their back pain.
Shoe Types and Their Impact on The Back
How various shoes impact posture, potentially causing or relieving back pain.
High Heels
High heels can definitely contribute to back pain. They change body posture, causing a domino effect on the spine. The body’s weight is shifted to increase pressure on the balls of the feet, and the spine’s alignment becomes altered. High heels also affect how the ankles, knees, and hips move when walking, balance, and how the back muscles operate, all of which can worsen back pain.
Flat Shoes
Flat shoes may not be the best choice for spinal health. If they lack arch support, they can cause the foot to roll inward, known as pronation. This can contribute to misalignment, which can strain the knees, hips, and lower back. However, they can be a decent choice if they provide arch support. When wearing flat shoes with healthy support, the weight is distributed evenly on the feet and the spine. This helps maintain correct posture, which can help prevent and/or alleviate back pain.
Sneakers, Tennis, and Athletic Shoes
Sneakers, tennis, and athletic shoes can relieve back pain with thorough cushioning and support. Choosing the right ones involves determining the activity that will be done in them. There are tennis, running, basketball, pickleball, skating shoes, and more. Research what features will be needed for the sport or activity. This could include:
Heel cups
Insole cushioning
Wide base
Other features to meet individual foot needs.
It is recommended that athletic shoes be changed every 300 to 500 miles of walking or running or with any signs of unevenness when placed on a flat surface, as worn-out soles and degraded materials can increase the risk of injury and back pain. (American Academy of Podiatric Sports Medicine, 2024). If a certain pair puts the legs, hips, or ankles into an unnatural position or impedes regular movement, it may be time to replace them.
Choosing the Right Shoes
The ideal solution for choosing shoe wear is to get a gait analysis and a review of how you walk and run. Various healthcare professionals may offer this service to tailor each individual’s search for the right shoes for back pain. In gait analysis, individuals are asked to run and walk, sometimes on camera, while a professional notes physical tendencies, like when the foot hits the ground and whether it rolls inward or outward. This provides data on affected posture, movement, pain levels, how much arch support is needed, and what type to wear to help prevent back pain. Once the analysis is complete, it will guide you on what to look for, such as what level of arch support, heel height, or material is best for you.
Injury Medical Chiropractic and Functional Medicine Clinic specializes in progressive, cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, practical strength training, and complete conditioning. We focus on restoring normal body functions after trauma and soft tissue injuries. We use Specialized Chiropractic Protocols, Wellness Programs, Functional and integrative Nutrition, Agility and mobility Fitness Training, and Rehabilitation Systems for all ages. Our programs are natural and use the body’s ability to achieve specific measured goals rather than introducing harmful chemicals, controversial hormone replacement, unwanted surgeries, or addictive drugs. We have teamed up with the city’s premier doctors, therapists, and trainers to provide high-quality treatments that empower our patients to maintain the healthiest way of living and live a functional life with more energy, a positive attitude, better sleep, and less pain.
Benefits of Using Custom Foot Orthotics
References
Centers for Disease Control and Prevention. (2019). Back, lower limb, and upper limb pain among U.S. adults, 2019. Retrieved from https://www.cdc.gov/nchs/products/databriefs/db415.htm
Harvard Health Publishing. (2014). Posture and back health. Harvard Health Education. https://www.health.harvard.edu/pain/posture-and-back-health
American Academy of Podiatric Sports Medicine. Ayne Furman, D. F., AAPSM. (2024). How do I know when it is time to replace my athletic shoes?
Sciatica Sleep: Poor sleep can leave the body feeling off and unable to function. Not getting the proper amount of sleep can decrease health, decrease work or school productivity, and cause burnout. If it becomes chronic, it can have serious side effects on the brain and body that include:
When sleeping, certain positions/postures can place added pressure on the spine, irritating the nerve. The best sleeping positions maintain the spine’s natural curve and are different for everybody. For example, many individuals sleep on their side. They do not start sleeping this way, but they end up on their side and wake up in pain to find their sciatica flaring up. Other individuals can turn on a specific side, and the symptoms fade or go away.
Positions
The best sleeping position for one individual may not be the best for another. A lot of this depends on the placement of the injury/pinching that can affect how certain sleep positions work, causing no symptoms, while other sleep postures generate all kinds of symptoms, especially pain. Individuals are recommended to sleep in the position that works for them, provided with the correct posture.
Side Sleepers
Side sleepers are recommended to place a pillow between their knees for healthy sleep and pain avoidance results.
A pillow between the legs helps to prevent twisting.
A firm pillow will work or a soft pillow folded in half.
It is also recommended to consider a small pillow under the waist to maintain the alignment between the ribs, hips, and the spine.
Back Sleepers
Back sleepers can benefit from a pillow under the knees to maintain a neutral curve of the spine.
This keeps the legs slightly elevated helping prevent the legs from tilting the pelvis and pulling the spine out of a neutral position.
Individuals that sleep on their back but end up on their side, are recommended to use a large pillow or body pillow placed on the side they turn on to prevent this.
Stomach Sleeping Not Recommended
Sciatic pain can become worse with sleeping on the stomach.
Sleeping on the stomach can collapse the spine and the pelvis as there is no support underneath. This causes damage to the nerves, increasing symptoms and pain levels.
Try to avoid sleeping on the stomach until the sciatic nerve has healed or try to train the body to sleep on the side or back.
Non-Surgical Spinal Decompression Can Help Sciatica Sleep Symptoms
Non-surgical spinal decompression therapy relieves pressure on the sciatic nerve, spine, and surrounding muscles by pulling/stretching them in small increments. The decompression creates negative pressure within the discs that floods the area with an abundance of nutrients to activate and expedite the healing response.
The chiropractic physical therapy team uses motorized medical equipment with sensors linked to a computer-aided system to perform the procedure.
The equipment is designed to adjust the pull force accordingly to prevent muscle resistance.
The adjustable table also allows the spine to be stretched at different angles to target all areas of the back.
Relieves Pressure On The Sciatic Nerve
Decompression stretches the nerve out and increases the space around the impinged and inflamed nerve.
Pain Relief
Decompression relieves tension in tight, spasming, or injured muscles.
Stimulates the nervous system to release the body’s natural pain killers.
Spinal tissue healing from fluids, cells, and other substances that enter the damaged tissue.
Restores Disc and Joint Alignment
Decompression realigns the joints and discs, preventing pain, inflammation, mobility/flexibility problems, and dysfunction.
Encourages Sleep
There are toxins in the body, decompression causes these toxins to be expelled.
This causes exhaustion because the body needs time to adjust after expelling the negative energy.
After a short time, energy levels will return.
The decompression relaxes the entire body which allows for more restful sleep.
DRX9000
References
Kim, Shin Hyung et al. “Risk factors associated with clinical insomnia in chronic low back pain: a retrospective analysis in a university hospital in Korea.” The Korean journal of pain vol. 28,2 (2015): 137-43. doi:10.3344/kjp.2015.28.2.137
Radwan, Ahmed, et al. “Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; a systematic review of controlled trials.” Sleep health vol. 1,4 (2015): 257-267. doi:10.1016/j.sleh.2015.08.001
Santilli, Valter, et al. “Chiropractic manipulation in the treatment of acute back pain and sciatica with disc protrusion: a randomized, double-blind clinical trial of active and simulated spinal manipulations.” The spine journal: official journal of the North American Spine Society vol. 6,2 (2006): 131-7. doi:10.1016/j.spinee.2005.08.001
We are familiar with neck stiffness or a crick. This can prevent us from comfortably moving the head all around. A crick can cause the spine, and shoulders to feel rigid and stressed from not being able to turn around and could cause an upper or low-back strain from having to turn the whole body to look back or even just to the side. Chiropractic treatment is available and will help, along with some self-care therapies that can be done at home.
Crick in the Neck vs. Neck Stiffness
A crick in the neck is the same as a stiff neck. It develops when the neck muscles, tendons, and ligaments become strained/sprained. Most strains and sprains are minor but do cause inflammation/swelling of the neck�s soft tissues, which results in stiffness and, at times muscle spasms.
The symptoms
Cricks in the neck are uncomfortable, but not necessarily painful. If there is a pre-existing neck condition or injuries like whiplash the crick and stiffness could increase the uncomfortableness and generate pain.
The most common symptoms include:
Neck stiffness
Muscle stiffness
Reduced mobility affecting the neck�s range of motion
A popping sensation when trying to turn or tilt the head
Causes of a stiff neck or crick
There are different causes of neck stiffness. It can be a combination of things you can control and some you can�t.
Possible causes that you can control:
Poor posture working either sitting or standing for several hours without breaks or stretching.
Sleeping in a position that puts the neck in an awkward position or using a pillow that does not support the neck when sleeping.
Constantly looking down at a cell phone or tablet.
Stress and emotional tension can cause involuntarily tightening of the neck muscles and shoulders.
Heavy labor along with incorrect lifting techniques.
Reaching or having to look up/overhead for several hours like when painting a ceiling.
Possible causes that are out of your control:
Whiplash injury
Sports-injuries like a football stinger
Aging muscles and bones
Around 13% of cases the stiffness, and pain are caused by separate cervical spinal conditions, like:
Cold therapy reduces the swelling of soft tissues, like muscles and ligaments, while heat soothes the tightness by boosting blood circulation to the affected area. There are different products available that can deliver cold or heat to the neck and upper back.
Apply ice for 15 minutes each hour.
Apply heat therapy like a heating pad for 15 minutes every 2 or 3 hours.
Over-the-counter anti-inflammation medicines
Non-steroidal anti-inflammatory medications like ibuprofen and naproxen can help relieve inflammation and pain.
Because neck stiffness can be linked to lifestyle choices, individuals may find that they occur repeatedly. Simple neck stretches, chiropractic treatment, using a supportive pillow, and taking frequent breaks at your job can help prevent neck stiffness and keep you moving. These professionals have undergone extensive training in their field and are capable of treating neck pain effectively. So if you or a loved one are experiencing neck pain, give us a call. We�re ready to help!
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Shoe Types and Their Impact on The Back
