Spinal stenosis can be a painful and debilitating condition, often causing discomfort in the lower back, legs, and feet. While managing spinal stenosis typically involves medical treatment and physiotherapy, you may not realise that the shoes you wear can also impact your comfort and mobility.
How Spinal Stenosis Affects Your Feet and Lower Back
Spinal stenosis occurs when the spaces within your spine narrow, putting pressure on the nerves that travel through the spine. This pressure can lead to pain, numbness, and weakness in the lower back, hips, legs, and feet. For individuals with spinal stenosis, maintaining proper alignment and reducing strain on the spine is key to managing symptoms.
Your feet serve as the foundation of your body, and the wrong shoes can throw off your alignment, worsening symptoms. Wearing supportive shoes can help you maintain better posture, reduce pain, and make walking or standing more comfortable.
Key Features to Look for in Shoes for Spinal Stenosis
Comfort and support are first and foremost when selecting shoes to help with spinal stenosis. Here are the essential features to consider:
1. Arch Support
Good arch support is crucial for promoting proper alignment and reducing strain on your spine. Without sufficient support, your feet may overpronate (roll inward), which can cause an imbalance and place extra pressure on your lower back.
2. Cushioning
Shoes with adequate cushioning help absorb the shock from walking or standing on hard surfaces. This reduces the impact on your spine, easing discomfort in the lower back and legs. Look for shoes with cushioned midsoles and insoles for extra comfort.
3. Firm Heel Support
A stable heel is important to prevent your foot from sliding around in your shoe, which can disrupt your balance and lead to further misalignment. Opt for shoes with a firm, supportive heel cup that keeps your foot securely in place.
4. Shock Absorption
For those with spinal stenosis, shock absorption is key to minimising the jarring impact that walking can have on the spine. Shoes with thick soles made from materials like rubber or foam can help cushion your steps and reduce stress on the spine.
5. Lightweight and Flexible Design
Heavy or rigid shoes can make walking more difficult, especially if you’re already dealing with pain or stiffness. Choose shoes that are lightweight and flexible enough to move with your foot naturally, reducing strain on your spine.
The Best Types of Shoes for Spinal Stenosis
Now that you know what features to look for, here are some of the best types of shoes that can help with spinal stenosis:
1. Walking Shoes
Walking shoes are often designed with arch support, cushioning, and shock absorption in mind, making them an excellent choice for individuals with spinal stenosis. Look for walking shoes with a flexible sole and a snug, supportive fit.
2. Athletic Trainers
Trainers or running shoes are designed to support a range of activities while minimising the impact on your joints and spine. Many athletic shoes come with built-in arch support, cushioning, and shock-absorbing soles. Be sure to choose trainers that are designed for comfort and stability rather than performance.
3. Orthopedic Shoes
Orthopaedic shoes are specifically designed to offer extra support and comfort for people with various foot and spine conditions, including spinal stenosis. They often come with features like arch support, cushioning, and removable insoles to accommodate custom orthotics if needed.
4. Slip-on shoes with Support
For those with mobility issues, slip-on shoes can be easier to manage than shoes with laces. However, it’s important to choose slip-on shoes that still offer arch support, cushioning, and a firm heel. Look for brands that specialise in comfort and orthotic-friendly designs.
5. Custom Orthotics
While shoes with built-in support can be helpful, custom orthotics may offer additional relief for people with spinal stenosis. These are custom-made shoe inserts designed to correct foot alignment and provide the specific support you need. If you have unique foot issues, such as flat feet or high arches, consult a podiatrist to see if custom orthotics could help alleviate your symptoms. In my experience most people get good relief from off-the-shelf orthotics, they are a much cheaper option I use Pro11 with patients in clinic, and something that will maintain your medial arch is a great place to start.
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What to Avoid
While some shoes can help ease the discomfort of spinal stenosis, others can exacerbate your symptoms. Here’s what to avoid:
1. High Heels
High heels can shift your weight forward, placing more strain on your lower back and worsening spinal stenosis symptoms. Even low heels can be problematic if they don’t provide adequate support.
2. Flats with No Support
Ballet flats or other shoes with little to no arch support can increase the strain on your feet and spine, leading to more discomfort. If you prefer flats, consider adding orthotic inserts for better support.
3. Worn-Out Shoes
Even the best shoes lose their effectiveness over time. Shoes with worn-out soles, cushioning, or support can lead to misalignment and increase pressure on your spine. Make sure to replace your shoes regularly to ensure they’re providing the support you need.
Help with walking and standing
Walking and standing can be particularly painful and problematic when you have spinal stenosis. Take a look at this blog on why walking aids can be helpful.
Conclusion
Choosing the right shoes can make a significant difference in managing the symptoms of spinal stenosis. By selecting footwear that offers good arch support, cushioning, and shock absorption, you can help protect your spine and improve your overall comfort. While shoes alone may not resolve your back pain, they are an important part of a comprehensive management plan for spinal stenosis. Always consult with a healthcare professional, such as a physiotherapist, to ensure you’re using the best strategies for managing your condition.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001