Can your shoes affect your spine? Yes. Especially stilettoes and flats. The first force you to stand leaning forward, and put abnormal pressure on your hips, knees, ankles, and feet. Flats rarely provide arch support. If you pronate, this will result in lower back pain and an inability to stand for long periods of time. That doesn’t mean you shouldn’t wear stilettoes or flats, just don’t wear them all the time or for long periods. Varying the height of your heels is the best option.

It’s often said that we as humans ‘suffer for fashion’. It usually applies to women and their shoes. Long hours of standing in heels, especially in open-toe heels. They look fabulous when you buy them, but after 3 hours at a cocktail party your ankles ache, the ball of your foot is on fire, your toes have become purple/blue sausages swollen to three times their size, your little toe is bruised and is throbbing in agony, and your back aches.

The Joy Of Shoes

Shoes can make a huge difference to your joy. Trying them on, buying them, wearing them, and taking them off after standing for three hours, especially if you were wearing ballet flats, flip-flops, high heels, open-toed stilettoes, or pointed-toe shoes.

Now, let’s be clear.

I love high heels. Love, love, love them. They look spectacular, make me feel fabulous, and I have more than a few pairs. They are perfect for special occasions – giving presentations, hot dates, walking down the aisle, parties etc. So wear them,  and wear them with joy. BUT just don’t wear them all the time. Always have a pair of sensible, but still gorgeously pretty shoes with you to wear for the rest of the day, or evening. That way, when your feet and spine start to complain, you’re ready to slip into something more comfortable.

The 5 Worst Shoes For Your Spine

Ballet Flats and Flip-Flops

Because of their structure, or rather lack of structure, ballet flats and flip-flops offer no support at all to your feet or your spine. The lack of arch support and cushioning for your heel means that the impact of your weight on your foot is more extreme.

High Heels and Open-Toed Stilettoes

If your heels are over 5cms high you will find you’re leaning forward. To compensate, and bring you back upright, your spine tightens your lower back muscles making your spine arch more than it should. If your high heels also have open-toes, your toes will be under even more pressure.

Pointed-Toe Shoes

No human naturally has toes that are shaped in a steep equilateral triangle. To be like that your third toe would have to be the longest, and your big toe would be the same size as your little toe. And yet shoe designers create pointed-toe shoes as if that were true. They may look stunning, but your feet will take their revenge.

So What Damage Can The Wrong Shoes Cause To My Body?

The long-term excessive pressure on your joints results in even longer lasting bad effects which include:

Feet and Toes

Discomfort, pain, metatarsalgia, bunions, shortened Achilles tendons which means that walking in flat shoes will be uncomfortable. And your poor toes! All the force of your weight, is on them, and they are literally all that’s holding you upright. If you have open-toed shoes, your toes will hate you pretty quickly. Pointed-toe shoes alter the way you walk, and put even more pressure on your back and leg muscles thanks to the misalignment of your spine caused by the shoes.

Ankles

Ankle instability and sprains, natural walking pattern changes, balance issues, increased risks of tripping and falling.

Knees and Hips

Heels throw your entire body’s alignment out of whack. Your knees and hips take the biggest hit. Pain, inflammation, osteoarthritis, hip flexors tightening, gluteal muscles weakening.

Spine

Wearing heels as a matter of course will result in an anterior pelvic tilt which is an exaggerated curve in your lumbar spine. As a result, you’ll have chronic lower back pain, a heightened risk of disc compression problems, as well as nerve entrapment.

Neck

If your spine is out of alignment having problems with your neck and the resulting headaches are a given.

But I Don’t Wear Shoes Like Those!

Sometimes, the pain in your lower back isn’t the shoes. But the solution could be shoe-related. If you overpronate or your foot rolls inward, you may find that slip-ins with a raised arch support could be the solution. Without them your lower back, hips, and knees will take more strain than that for which they were designed.

One client saw a dramatic and instantaneous change for the better in their posture, the ability to stand without pain for hours, and an increase in their comfort when walking. Slip-ins can be purchased at most pharmacies and will fit most styles of shoes. If this is the solution for you, it is well worth investing in a pair for each piece of footwear you have.

What To Look For When Buying Shoes That Won’t Damage Your Spine

Arch-friendly Shoes

Give your feet as much help as you can by either buying slip-ins, or orthotic insoles. Not only do they support your arches, but the extra padding under your heels will make the shoes far more comfortable. And that will show in your face.

Heel-Toe Differential And Heel Height

The reason we have more padding in our heels than under our toes is that having our heels slightly higher than our toes is a good thing. It allows for better stepping mechanics, and supports a healthier posture. It‘s when your heel is too high that the problems start. A moderate difference is fine. Try to keep your heels at 3.5cms or lower. For the best weight distribution and less spinal stress, lower, wider heels are the best choice.

Enough Space To Breathe

Because your weight and mobility is carried by your feet, they need space in which to work.. Have you ever seen a video on how a camel or an elephant’s foot pancakes when they step on it? Our feet do the same thing. Your feet need room within the shoes to maintain your balance, not forcing your spine to make damaging adjustments, and to function correctly. The front part of your shoe is called the toe box. Ensure that your shoes provide enough room with the toe box for the natural spread of your feet, especially your toes.

Change Your Shoes Like You Change Your Underwear

To avoid repetitive stress injuries, and allow the cushioning of the shoe, and the slip-on, to reform, don’t wear the same shoes, or even the same shoe type every day. At a bare minimum, wear different heel heights as often as possible.

Even if you stretch your calves, hamstrings, and your lower back after you’ve removed your shoes, muscle fatigue, a sense of imbalance, stiff hips, a stiff spine, and chronic lower back pain – especially after walking or standing – are good signs that your spine is out of alignment. An experienced chiropractor can realign your spine, restore proper alignment and function to your musculoskeletal system, reduce any pain you may be experiencing caused by the misalignment, and set you up for rebuilding your health, strength, and focus.

Yours in health,
Dr. Monica and Helen