Struggling with back pain? Your shoes might be the culprit. We spoke to podiatrists and physical therapists to find the most supportive, comfortable shoes that can help reduce back pain. Here are some of our top picks.
As anyone who’s spent a day in flimsy flip-flops or sky-high heels knows, the wrong shoes don’t just hurt your feet. Poor choice in footwear can lead to added stress on the joints and muscles, causing inflammation or strain that extends from your feet all the way up your legs and back, Elizabeth Daughtry, DPM, FACFAS, a podiatrist based in North Carolina, tells SELF. So if you’re already dealing with back pain (raises hand), it’s possible your shoes are making it worse.
Of course, no shoes can fix back pain—and if you’re experiencing persistent, severe pain or numbness that’s taking a toll on your daily life, you should talk to a doctor, Jacob Smith PT, DPT, COMT, a board-certified clinical specialist in orthopedic physical therapy with the Hartford HealthCare Rehabilitation Network in West Hartford, Connecticut, tells SELF. But wearing the right pair can reduce some of the stress and pressure that cause back pain to flare. We spoke to Dr. Daughtry and Dr. Smith about how to find shoes that’ll relieve your discomfort, then rounded up the best options you can try (including several pairs I swear by for my own lower back pain). Our top picks Best Overall: Hoka Clifton 9 Runner-Up: Brooks Ghost Max 2 Best Budget Pick: Skechers Arch Fit 2.0 Big League Best Lightweight Option: Ryka Devotion X Best for Long Periods of Standing: Vivaia Urban Best for Lots of Walking: Keen WK400 Walking Shoe Best Zero-Drop Option: Altra Paradigm 7 Best Trail Shoe: On Cloudsurfer Trail Best Clogs: Dansko Professional As SELF’s senior commerce writer and a longtime back-pain-haver (although copious amounts of PT and stretching have made it more manageable), I’m always on the lookout for new, good-for-your-feet shoes. Many of the pairs listed below are from my personal collection—I slip them on for errands, concerts, commutes, dog walks, and long days where I simply forget to sit down, and they keep me feeling fresh from my back to my feet. The rest of the shoes come highly recommended by SELF staffers, their loved ones, and podiatrists. A handful are even approved by the American Podiatric Medical Association (APMA), which means experts consider them great picks for overall foot health. Tired of coming home from work or your walks with a stiff back? Loosen up with our top picks below. Best Overall: Hoka Clifton 9 Pros Great for walking and standing Cute, easy-to-wear design Lightweight AMPA accepted Cons May show early signs of wear and tear, according to experts With a subtle rocker sole and lots of lightweight foam, Hoka’s Clifton 9 running shoe has the key features of a back pain-friendly shoe. If you’re wary of pairs that have a dramatic stack of foam or a sharply curved rocker sole, this is a great shoe to start with that’ll still relieve your pain. “I have lower back disc issues and long walking sometimes can be painful,” one Hoka reviewer wrote. “With these shoes I am not having any pain after walking two to three miles!” It’s also a favorite among podiatrists and SELF staffers for plantar fasciitis, a foot condition that’s characterized by heel pain when you walk. It shares some common causes with back pain, like flat feet and unsupportive footwear, so we’d call it a perk that the Clifton is suitable for both. Runner-Up: Brooks Ghost Max 2 Pros Wide base Heavily cushioned APMA accepted Three width options Cons Some Brooks reviewers think it’s too cushioned More specialized design might not appeal to as many people as our overall pick As its name suggests, the Ghost Max 2 has the maximum amount of cushioning Brooks uses in its shoes. It provides a thick, soft foundation underfoot that absorbs the shock of walking on hard surfaces, which can be a game changer if you work on your feet and deal with an achy back. “Can stand on concrete for hours without a sore back,” wrote one Brooks reviewer. “Win!” Luckily, all that padding is balanced by a curved sole that’ll keep you moving (so you don’t just sink into the shoe’s insole). Best Budget Pick: Skechers Arch Fit 2.0 Big League Pros Under $100 Removable insole Machine-washable Cons Limited color options Don’t sleep on Skechers when looking for functional footwear. The Arch Fit 2.0 Big League buoys every step with an airy memory foam midsole. Its insole is designed to support your arch and disperse your weight evenly across the shoe (so you’re not putting too much pressure on any one point of your foot), but if you prefer to use a separate insole or a custom orthotic insert, it’s also removable. Best Lightweight Option: Ryka Devotion X Pros Very flexible APMA accepted Under $120 (and often on sale for even less) Cons Might not feel cushioned enough for some Metallic detailing looks a little cheap When I want a little extra spring in my step, I turn to Ryka’s Devotion X. It’s designed for fitness walking, so it’s noticeably flexible and lightweight. However, it’s still highly supportive. I have flat feet and don’t notice any arch pain while wearing my pai
BACK PAIN SHOES FOOT HEALTH PLANTAR FASCIITIS SUPPORTIVE SHOES PODIATRISTS PHYSICAL THERAPISTS BEST SHOES FOR BACK PAIN
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