The Best Shoes For Back Pain, According To Medical Experts
To find the best shoes for back pain, we spoke to multiple experts—including a chiropractor, physical therapist and physiatrist—all of whom agreed: You want shoes that prioritize shock-absorbing technology, cushioning and stability. With this in mind, we selected Brooks’ Glycerin GTS21 as the best choice overall, New Balance’s Fresh Foam X 1080v13 as the best for walking and Hoka’s Gaviota 5 as the best if you stand on your feet all day.
The best shoes for back pain have extra heel cushioning and stability features to prevent aches and … [+]
Back pain is one of those things that can be hard to pinpoint the source of and difficult to prevent. But the right shoes can significantly minimize discomfort, say the experts, and help manage symptoms. “There is definitely a correlation between lower back and hip pain and footwear choice,” says Dr. Sapna Sriram, chiropractor and CEO and cofounder of Integra Health. Ahead, find all the best shoes for back pain to keep you as comfortable as possible.
Why Trust Forbes Vetted
At Forbes Vetted, we spend a lot of time researching and testing shoes. We’ve written about the best shoes for plantar fasciitis, the best shoes for wide feet and the best walking shoes, among other topics. The writer of this story, Forbes Vetted contributor Molly Calhoun, has covered health, fashion and beauty for more than 20 years. Forbes Vetted deputy editor Kari Molvar edited this story and has tested a wide variety of walking and running shoes. We also spoke with three experts for this piece: Dr. Jennifer O’Connell, board certified physiatrist at the Hospital for Special Surgery, Dr. Sapna Sriram, chiropractor and CEO and cofounder of Integra Health, and Maddy Mazoue, physical therapist at Performance Optimal Health.
How We Chose The Best Shoes For Back Pain
We began by speaking with experts for their insight on specific brands and which characteristics to look for in shoes for back pain. Based on their recommendations, we investigated bestselling shoes with unparalleled cushion, support and stability. We carefully read through reviews to determine which shoes excelled at preventing lumbar aches and pains. We also included a variety of options for different levels of activity—from walking to running—as well as a dress shoe for back pain that’s appropriate at the office or in more formal situations.
What To Consider When Buying Shoes For Back Pain
Fit
Fit is important for both comfort and mechanics. Shoes that are too tight or too loose can create blisters or rubbing in certain areas of the foot, or they can cause you to compensate by altering your stride, which can ultimately lead to back pain. “Your choice of footwear can have consequences on your biomechanics because they can change bodyweight distribution, putting extra load on your spine,” explains Sriram. “Better, more supportive footwear can improve the alignment of your body overall and decrease pressure on the spine.” Ideally, you want shoes that fit snugly at the midfoot and have room in the forefoot so toes can spread out. O’Connell recommends going to a foot specialist at a running store to be sized properly, which will help ensure that your shoes provide appropriate support for your body.
Cushion
Cushion is important because it helps absorb impact when your feet strike the ground, preventing force from traveling up your legs and into your back. “If you look at running shoes and other comfortable shoes, the heel is often rounded,” says O’Connell. “It’s like a ramp that eases the shock as your foot strikes the ground and spreads it out over a wider area, minimizing shock going into your spine.” With that in mind, look for lightweight foams and gel materials like those found in the New Balance Fresh Foam X 1080v13 or the Asics Gel Nimbus 25 to help cushion your joints and back while walking or running.
Support And Stability
“The concept of the kinetic chain basically means that the movement at one structure in the body affects the movement in another structure,” says O’Connell. “Movement in the foot can affect the angle of the knee, the hip and the pelvis, and it eventually makes its way up to the spine.” You need proper arch support to keep your foot aligned correctly and prevent unnecessary pressure on your knees, hips and lower back. “If you overpronate, your arch can collapse inward, which will ultimately impact the angle between your knee and your hip, which can in turn impact your back and cause pain,” says Mazoue. “In this case you should look for a shoe with a more supportive arch or a semi-custom orthotic.”
Another important factor to consider is the base of the shoe. Make sure the shoes you choose have a wide enough platform to accommodate the width of your foot and they don’t feel overly wobbly while you’re walking. Many shoes comes in regular and wide widths, and New Balance offers shoes in four different widths.
Can The Right Pair Of Shoes Prevent Back Pain?
In many cases, yes, but it depends. “With back problems, it’s rarely just one thing—there are usually a lot of factors that lead to back pain,” says O’Connell. Sitting too much or standing too much can be at the root of your discomfort, or it could be something else entirely. However, “if you’re prone to back pain, you want to be mindful of the footwear you’re wearing, especially if you’re on your feet a lot,” says Sriram, who points out that the wrong pair of shoes can actually increase back pain. Overall, you want to seek out shoes with impact protection—like plush cushioning—and ample support and stability. Because lack of movement can cause back aches, says Mazoue, “you need to find a shoe that you’re comfortable moving in so you’re not sitting for extended periods of time.”
Do High Heels Cause Back Pain?
They can, depending on their height. “High heels tend to increase the curve of the spine, and flats will decrease that curve,” says O’Connell. “The lumbar spine seems to be the part of the body that cries the loudest when this is out of whack.” One- to two-inch heels seem to be the sweet spot, she says, and they seem to cause the least amount of back discomfort in most people. Flat shoes, such as flip flops or ballet flats, tend not to have enough support or cushion and put your back in an uncomfortable position when worn for long periods of time. O’Connell recommends avoiding them if you’re prone to back discomfort.