People might not realize how closely foot health and lower back pain are connected. If you’ve been struggling with persistent discomfort in your lower back and haven’t found lasting relief, it may point to foot issues. Foot imbalances can affect posture, spinal alignment and how your body absorbs impact, leading to pain that radiates upward.
Learn why you may be experiencing sore back and feet.
How Back and Foot Pain Are Linked
The feet support weight and maintain balance. If the feet are unstable or imbalanced, the body compensates by adjusting its posture, straining the lower back. This misalignment leads to an uneven weight distribution, causing excessive pressure in certain spine areas. Here are some issues that can contribute to improper foot biomechanics.
Flat Feet
Flat feet occur when the arches collapse, causing the sole to make contact with the ground. Excessive inward rolling of the feet shifts the position of the knees and hips. Without a strong arch to absorb impact, each step sends more shock and pressure up the spine. Individuals with a family history of flat feet and those who wear shoes lacking proper arch support are vulnerable to back pain linked to collapsed arches.
High Arches
High arches create an outward rolling of the feet. This condition reduces shock absorption, making the body more susceptible to joint and spinal stress. High-arched feet tend to be rigid because the pressure is applied on the heel, ball and outer toes. Some people with high arches also experience tight calf muscles, which affects their gait and back posture.
Foot-Related Lower Back Pain Causes
Issues within the back don’t always cause lower back pain. The source of discomfort can be traced to the feet, specifically to structural or biomechanical problems that affect posture and movement. Here are some foot issues that contribute to back pain.
Plantar Fasciitis
Plantar fasciitis is a foot condition that affects spinal health. It occurs when the plantar fascia — a band of tissue that joins the heel bone to the toes — becomes inflamed. This inflammation affects walking because people with plantar fasciitis often adjust their gait to avoid heel pain.
These subtle changes place extra stress on the lower back, leading to muscle imbalances and postural strain that radiates to the spine. People who place repetitive stress on their feet are susceptible to developing plantar fasciitis-related back pain.
Sciatica
Sciatica causes sharp, shooting pain along the sciatica nerve, which runs from the lower back down through the hips and legs. Foot misalignment can alter the position of the pelvis, increasing pressure on the lower spine and contributing to sciatic pain. Signs that sciatica may be foot-related include:
- Pain that worsens when standing for long periods
- Tingling
- Burning
- Weakness in the foot
How Footwear Contributes to Feet and Back Pain
Your shoes affect how your body absorbs impact, maintains posture and distributes weight. Wearing improper footwear can trigger foot pain, misalignment and back pain. Below are some shoes that don’t provide proper support.
High Heels
High heels may be stylish, but they disrupt natural posture and stress the spine. Shifting your weight forward forces the lower back to overcompensate. This may lead to lumbar lordosis, an exaggerated arch in the lower back, which can cause pain.
Additionally, high heels contribute to uneven weight distribution because most of the body’s weight is concentrated on the balls of the feet. This can lead to muscle imbalances and strain on the knees, hips and lower back.
Flip-Flops
Flip-flops are a summer favorite, but their lack of arch support, cushioning and structure makes them one the worst choices for foot health. Flip-flops force the feet and leg muscles to work harder to maintain balance. This extraneous work creates instability, improper gait and strain on the lower back.
Flat, Unsupportive Shoes
Flat, unsupportive footwear can be as harmful as flip-flops when they lack essential structural features. Without proper arch support, individuals may experience overpronation, pelvic misalignment and strain on the spine.
One major issue with unsupportive shoes is their lack of cushioning and shock absorption. Walking or standing for long hours in flat-soled shoes increases joint impact, adding stress to the ankles, knees, hips and lower back.
Diagnosing Foot-Related Lower Back Pain
Diagnosing foot-related back pain requires a comprehensive approach that starts with identifying the root cause. Here’s what you can expect when visiting a podiatrist:
- Medical history and symptom analysis: Doctors will ask about previous injuries, pain, conditions and daily habits. You may also be asked about the location, duration and triggers of your pain.
- Physical examination: A thorough physical exam helps specialists identify structural issues that could affect spinal alignment. A podiatrist will assess foot shape, arch height and posture. Additionally, examining walking and standing posture can give them insight into muscle imbalances or misalignment issues.
- Straight leg raise test: If they suspect nerve involvement, specialists may perform a straight leg raise test. You’ll lie on your back while the doctor gently lifts your leg, keeping the knee straight. If you experience pain radiating from the lower back down the leg, it gives them clues about the causes of sciatica.
- Imaging tests: Imaging tests provide a clear picture of what’s happening internally. X-rays can reveal bone alignment and joint spacing, while ultrasound and computed tomography (CT) scans provide detailed views of soft tissues and nerves. These tests help confirm where the pain originates from.
Treatment Options for Foot-Related Lower Back Pain
The best treatment approach depends on the severity of the condition, the specific foot problem causing the pain and the patient’s health. Some cases can be managed with conservative treatment, but severe issues may require medical intervention.
Supportive Footwear and Orthotics
A simple way to alleviate foot-related back pain is by wearing proper footwear. Shoes with good arch support, cushioning and a firm yet flexible sole help distribute weight evenly. Custom orthotics can provide additional support for people with flat feet or high arches. These specially designed insoles correct foot alignment, improve posture and reduce stress on the lower back.
Physical Therapy
A physical therapist can design an exercise program to strengthen the muscles that support the feet, legs and lower back. Regular physical therapy sessions can help retrain movement patterns, reduce inflammation and prevent future pain. Exercises may include:
- Foot-strengthening exercises.
- Calf and Achilles stretches.
- Core-strengthening exercises.
- Balance and posture training.
Medication
In cases of acute pain or inflammation, medication may be recommended. Over-the-counter or nonsteroidal anti-inflammatory drugs (NSAIDs) can help reduce swelling and discomfort. For more severe pain, a doctor may prescribe muscle relaxants or corticosteroids to provide temporary relief.
Surgery
If conservative treatments don’t provide relief, surgical intervention may be necessary. Surgery is typically considered a last resort when the pain is persistent and impacts daily life. Procedures may include:
- Plantar fascia release to relieve heel pain caused by plantar fasciitis.
- Foot alignment surgery to correct severe structural issues causing back pain.
Treat Feet and Back Pain With Foot & Ankle Surgical Associates
At Foot & Ankle Surgical Associates, our specialists use advanced diagnostic tools to identify foot-related imbalances that contribute to lower back pain. Our team develops personalized treatment plans to address its root causes and impact on your daily life. We provide same-day or next-day appointments so you can get the relief you need without delay. Schedule an appointment today.
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