Have you ever had nagging back pain, but you're unsure why? Sometimes, the answer might be far from your back – in your feet. Our feet do so much more than just help us walk. They are responsible for absorbing shock every time we take a step, keeping us stable and balanced, and helping us push off the ground to move forward. When your feet aren't working just right, it can throw your whole body out of alignment and even lead to back pain.
How Can Feet Cause Back Pain?
Think of your body as a tall tower of blocks, with your feet as the very bottom block. If the bottom block isn't quite straight, it can cause all the blocks above it, including your spine, to become tilted or twisted. Your feet help your body handle the impact of walking or standing. If they don't absorb shock correctly, that jolt can travel up your legs to your lower back, leading to pain.
When your feet develop a problem, whether from injury or a medical condition, that causes alignment issues, your body tries to compensate. This means you might move in ways that put extra stress on your lower back. This extra stress can lead to pelvic misalignment, where your hips are not quite even, further contributing to back pain.
What Part of the Foot Affects the Back?
The way your foot lands and pushes off the ground is key. Two common issues are:
? Overpronation. This is when your feet roll inward too much when you walk, causing your arches to flatten too much. This movement can strain the muscles, tendons and ligaments in your feet and legs, leading to back pain, especially in your lumbar spine (your lower back).
? Supination. This is when your feet roll outward too much, often seen in people with very high arches. This can make your feet less flexible and less able to absorb shock. Imagine walking on stiff boards – every step sends a jolt up your body, which can also affect your back.
How to Address Foot Issues and Find Relief
The good news is that many foot issues that cause back pain can be addressed and managed.
- Proper footwear. Avoid shoes that are too flat or don't cushion your feet enough. While high heels might look nice, wearing them often can shift your body weight forward and put extra strain on your lower back.
- Orthotics. These are special inserts that go inside your shoes. You can buy them over the counter or have them custom-made by a podiatrist. Orthotics help support your arches and correct how your foot lands, improving your balance and distributing your weight more evenly. This takes stress off your back.
If your back pain is stubborn and you suspect your feet might be playing a role, it's a good idea to talk to a doctor. They can examine your feet and back and help you find the best plan for pain relief. In some cases, foot pain and back pain are related, but foot issues might not be the cause. Sciatica, for example, can travel from your lower back to your feet. A doctor can help find the root cause of your pain.
Don't let back pain slow you down. Get expert care at the Bone & Joint South Ortho Walk-in Clinic and Sports Medicine Clinic at Union Health, located at 4601 South 7th Street in Terre Haute. No appointment is needed, so you can get help from caring professionals immediately.