The Surprising Connection Between Your Feet and Your Back
When you think about back pain, you probably picture your spine, your muscles, or maybe your posture — but what about your feet?
Your feet are the foundation of your entire body.
If that foundation is unstable, imbalanced, or poorly supported, the effects can travel upwards, leading to problems in your knees, hips, and yes — your back.
In short:
If your feet aren’t happy, your back may not be happy either.
How Foot Problems Can Lead to Back Pain
Here are some of the most common ways your feet could be contributing to back issues:
1. Poor Foot Alignment
When the arches of your feet collapse (flat feet) or if you have an excessively high arch, it can change how forces move through your body.
This often causes compensations up the chain — the knees turn inward or outward, the hips rotate, and the pelvis can tilt — all of which place extra strain on the lower back.
2. Lack of Support
Footwear without enough arch support or stability can cause your feet to overwork and collapse into poor alignment.
Over time, this imbalance can alter your entire walking pattern (gait), putting repeated stress on your lower back.
3. Leg Length Differences
Occasionally foot issues cause or contribute to small differences in leg length.
Even a small difference can lead to pelvic tilting, spinal curvature, and chronic tension in your lower back muscles.
4. Reduced Shock Absorption
Your feet are designed to absorb shock each time you take a step.
If they’re not functioning properly (because of poor mechanics or inadequate footwear), the shock can travel directly up into your spine, especially the lower back.
Signs Your Feet Might Be Affecting Your Back
- One-sided back pain (especially if it worsens when walking or standing)
- Foot fatigue, arch pain, or frequent ankle aches
- Hip tightness or unevenness when standing
- Feeling more comfortable in supportive shoes
- Your back pain improves when you change footwear
What You Can Do to Protect Your Back
✅ Check Your Footwear:
Supportive, cushioned shoes with good arch support can make a massive difference. Take a look at this blog for more advice Can the Wrong Shoes Cause Back Pain?
✅ Consider Orthotics or Insoles:
These can help correct poor foot alignment and distribute pressure more evenly.
✅ Address Your Overall alignment and strength:
Foot alignment is just one piece of the puzzle. Your feet rely heavily on strength around your pelvis to be well aligned. If you want lasting results, you need to look at your whole body and how it moves.
That’s exactly why I created my FREE Posture Masterclass — to help people just like you identify hidden imbalances, improve alignment, and connect the dots between your body and your pain.
Click here to watch my FREE Posture Masterclass →
Final Thoughts: Don’t Overlook Your Foundation
It’s easy to focus on the site of pain, but true, lasting change often starts from the ground up.
If you’ve been struggling with back pain that just won’t go away, don’t forget to take a closer look at your feet — they might be the missing piece.
Your foundation matters. Your posture matters. You matter.
I’d love to help you move better and feel better — and it all starts with understanding your body a little better.
Start with my FREE Posture Masterclass here →
Take care,
Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist
Resolving Back Pain Since 2001
