11) How do shoes impact back pain?
12) How to choose good shoes for back pain
13) What kind of shoes should you wear for back pain?
14) What kinds of shoes to avoid for back pain
15) Can shoes for back pain also help with knee pain?
17) Why trust us

11) How do shoes impact back pain?

Back pain happens when your spine becomes misaligned, which can happen with ill-fitting or unsupportive shoes. Sharkey explains that our feet are kinetically connected to our spine. Without support, cushion, or balance from proper shoes, it can increase stress on the muscles and joints that cause back pain.

12) How to choose good shoes for back pain

✔️ Look for a supportive shoe. “When someone has back pain, it is imperative that they are wearing the most supportive shoes possible,” Sharkey explains. “Because of the strong relationship between the feet and the way mechanical forces are transmitted through the joints and up the kinetic chain into the spine, the support of back pain starts at the feet.”

✔️ Opt for a roomy toe box. Wearing a shoe with an “adequate toe box ” helps to distribute weight across the foot, Prestipino explains. A shoe with a more narrow toe box can cause “the body weight to be shifted more anteriorly (forward), causing more stress on the lower back.”

✔️ Look for adequate cushioning and shock absorption. Shoes with “adequate cushion” including those made from “durable materials such as foam and rubber, Prestipino explains. These shoes provide better shock absorption than non-cushioned shoes and can help relieve back pain.

✔️ Consider motion-control shoes. Sharkey recommends shoes with motion control for those with flatter feet. These shoes “provide support to the arch and mid-foot in an effort to provide better mechanics at the foot,” thus leading to more support of the joints all the way up to the spine, relieving pressure on the back, Sharkey says.

13) What kind of shoes should you wear for back pain?

Oldani explains that a person’s unique foot type plays a significant role in back pain and can help determine the type of shoe they should wear.

“For example, those with a high arched foot absorb shock poorly during walking and running,” Oldani says. “These people would be wise to focus on maximum cushioning and shock absorption.”

However, those with a more flat foot, or pronated foot type, tend to have alignment issues that strain the knees and the lower back more. “These people would benefit from a motion control shoe to limit pronation in combination with a custom orthotic to help with heel alignment during walking.”

14) What kinds of shoes to avoid for back pain

Much like shoes you should wear for back pain, the ones to avoid are also foot dependent. But our experts agree that flat shoes without arch support or cushion not recommended. A study from the NIH also says to avoid heels, if possible. "“High heeled shoes can dramatically increase the forward sway or (lordosis) of the low back. This increased curve can in itself cause significant muscle tension and low back pain.”

15) Can shoes for back pain also help with knee pain?

Short answer: yes. The best shoes for those with back pain and knee pain are those with cushion and support, Oldani explains. He recommends a shoe “with a thick sole that absorbs shock through the heel, as well as a cushioned midsole and support through the arch.” He adds that the shoe should be “minimally flexible.”

17) Why trust us

For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.