The shoes you wear daily might be quietly straining your spine. Think of your body as a tower: if the foundations aren't well supported, the whole structure may begin to shift. Without cushioning or stability, stress can travel upward, affecting knees, hips, and spinal joints.
Shoes and spine health
- Flat shoes/sandals: often provide little to no arch support. Poor arch support–particularly if you have flat or dropped arches–can allow feet to roll inward. This may cause the knees and hips to tilt or twist, placing extra load on the pelvis and natural spinal curves.
- High heels: can lead to muscle fatigue and lower back strain. Thin heels like stilettos may also affect balance. Research suggests that heels above approximately 7.5cm are more likely to cause discomfort and postural changes.
- Open-backed shoes: mayalter gait and cause muscle fatigue from trying to keep them on your feet.
- Pointy-toed or tight shoes: compress the feet and restrict natural movement.
These effects often become noticeable after standing or walking for long periods, gradually building up over the day. Over time, they increase stress on spinal joints, muscles, and ligaments, and can contribute to discomfort in the feet, legs, hips, and lower back.
Protecting your spine from the ground up
You can reduce strain by choosing supportive, well-fitting shoes. Look for:
- adequate arch support
- a stable heel counter
- good cushioning
- a snug (not tight) fit with enough room for your toes to move.
Reserve high heels for special occasions and, when possible, opt for chunkier heels under 7.5cm high.
Alternating between different pairs of supportive shoes can reduce repetitive stress. Retire worn shoes–once the structure or cushioning is gone, support is lost. Orthotics or quality inserts may help improve support.
Spending some time barefoot on soft, natural surfaces such as grass or sand may also help strengthen foot muscles and improve balance safely.
When to seek advice
If discomfort persists or interferes with daily activities, we can assess your gait, posture, and footwear, and suggest strategies that may help support your spine and whole-body movement. Supporting your feet is one step toward keeping your whole body moving well.
