Spine Surgeon Breaks Down the Back Pain Risks Hiding in Your Closet
We often think of back pain as something caused by heavy lifting, bad mattresses, or slouching at a desk, but what you wear on your feet can have just as much of an impact. With back pain affecting 8 out of 10 adults at some point, understanding how seemingly minor daily choices impact spinal health is crucial. Dr. Gbolahan Okubadejo is an NYC area Spinal and Orthopedic Surgeon. He offers a breakdown of the spine-smart pros and cons of popular shoe styles, helping people make informed, healthy choices without sacrificing style.
The Rundown:
Ballet Flats
- Problem:No arch support or cushioning
- Spine Impact:Causes overpronation, misalignment, and lower back strain
- Fix:Add arch inserts or look for contoured soles
High Heels
- Problem:Shifts body weight forward, arching the lower back
- Spine Impact:Compresses lumbar spine, contributes to disc issues and sciatic pain
- Fix:Keep heel height under 2 inches and alternate with supportive styles
Flip-Flops
- Problem:No structure or support; encourages toe gripping
- Spine Impact:Disrupts gait and forces spine to absorb more shock
- Fix:Opt for versions with arch support and avoid extended walking
Sneakers
- Problem:Trendy “barefoot” or overly cushioned styles can harm alignment
- Spine Impact:Poor support can throw off hips, knees, and back posture
- Fix:Choose based on your arch type and prioritize heel stability
Boots & Platforms
- Problem:Heavy or rigid soles reduce foot flexibility
- Spine Impact:Alters gait, creates stiffness that travels up to the back
- Fix:Choose boots with flexible soles and low, stable heels
Platforms
- The Problem:Platforms may seem spine-friendly because they’re flat, but the stiff, elevated sole reduces natural foot flexion when walking. That rigidity causes a clunky gait and disrupts balance.
- Spine Impact:Forces the body to compensate for reduced ankle mobility, which can travel upward into the knees, hips, and lower back. May increase risk of ankle sprains, which in turn alter spinal alignment.
- Dr. O’s Tip:If you wear platforms, choose lightweight styles with a slight rocker bottom and only wear them for short durations.
Wedges
- The Problem:Wedges distribute weight more evenly than stilettos, but they still tilt the pelvis forward, especially if they’re high. They also restrict ankle movement, which can throw off gait mechanics.
- Spine Impact:Prolonged wear can cause tight hip flexors and increase lumbar compression, especially in people who already have anterior pelvic tilt.
- Dr. O’s Tip:Choose wedges with a gradual slope and avoid walking long distances in them. Alternate with lower, supportive shoes during the day.
Stilettos
- The Problem:Stilettos force the wearer into an exaggerated arch, causing an unnatural posture from the ground up. Because they offer almost no base of support, they also increase fall risk.
- Spine Impact:Increases pressure on the lumbar spine, tightens the lower back and calves, and may lead to chronic muscle imbalances and disc issues.
- Dr. O’s Tip:Reserve stilettos for short periods and events where you won’t be standing or walking much. Stretch your lower back and calves after wearing them.
