Most of us blame long work hours, bad posture or weak muscles for back pain. But what if there’s another silent trigger most of us never think about and that is our shoes. Yes, really. What you wear on your feet affects how your body stands, moves and absorbs pressure. When shoes don’t support the feet properly, that stress eventually lands on the spine.
‘Your feet are the foundation’
To understand this better, The Financial Express spoke to Dr. Ramesh Babu Mutiki, Senior Consultant Neuro Physician at Apollo Hospitals, Visakhapatnam. He explains that the feet act as the body’s foundation. “If that foundation tilts even slightly because of bad footwear, the entire chain above including knees, hips and spine begins to hurt,” he says. By the time the pain shows up in the back, the real problem has usually been happening at the feet for months or even years.
How the stress climbs up to the spine
Every step sends shock upward from the legs to the spine. Without proper support, tiny misalignments begin at the feet and climb upward. Over time, that tension changes posture and can turn into chronic back pain. Dr. Mutiki says many people think their back hurts because they sit too much or lift incorrectly, when in reality, the trouble started at their feet long before.
When shoes become the problem
Shoes, it turns out, matter a lot more than we think. High heels push the pelvis forward and stress the lower back. Ballet flats may feel soft but offer almost no arch support, forcing surrounding muscles to work double. Even sports shoes can be harmful if they’re old or not suited to someone’s natural walking pattern.
“Even well-designed shoes can cause harm if they are mismatched with a person’s gait,” Dr. Mutiki explains, adding that shoes need to be replaced before their support wears out.
Damage happens slowly but gradually
The effects of poor footwear don’t show up overnight. Mild discomfort can gradually weaken the muscles that support the spine, change the way you walk and strain joints and discs. It can even slow recovery if someone already has a spinal issue.
Dr. Mutiki says he often sees patients who have tried physiotherapy, exercises or even injections and still have pain. “Sometimes the turning point is as basic as changing their shoes,” he says.
How to fix this?
As per the expert, the fix is usually simple. Switching to shoes with proper arch support, cushioning and a firm heel can ease pressure on the spine. Replacing old shoes regularly is just as important, especially for people who walk or stand a lot. If pain continues after making these changes, a gait analysis or visit to a physical therapist should be done.
Look at your shoes before blaming your spine
As per Dr. Mutiki small changes in footwear can reduce spinal stress dramatically. In many cases, people experience relief within weeks once the feet are properly supported.
So before blaming your chair, mattress or your gym form, it might help to first look down at your shoes.
