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How to Fix Your Feet In Order to Fix Your Back Pain


Filed Under (General) by Rick Kaselj

Happy Sunday!

Yesterday, I was on the lake and it was great. I hope you had a wonderful Saturday as well.

Continuing on with what I talked about yesterday relating to back pain, I wanted to talk about an overlooked cause of back pain. This has to do with your feet. I go more into details below.

Enjoy the article.

Take care!



How to Fix Your Feet In Order to Fix Your Back Pain

CLICK HERE to watch the YouTube video.

What I want to go through today is how you can fix your foot wear in order to ease your back pain.

There is a research out there showing that if you have back pain, utilizing orthotics can help you with your back pain.  Using expensive orthotics are like putting braces on your teeth that changes the position of your teeth.

When it comes to orthotics, you are changing the position of your feet and the rest of your body.

So before you jump into orthotics, I wanted to give you some steps that you can do.

First, look at your shoes. Are the shoes that you are utilizing putting unnecessary stress on your feet? An example is wearing high heeled shoes like 3 inch high heel shoes. Those are putting unnecessary stress on your feet leading to unnecessary stress on your back.

If you use work boots that don’t have much cushioning, that puts a lot of stress on your feet and hence on your back. If you wear lots of dress shoes, that puts a lot of stress on your feet and unnecessary stress on your back as well.

So look at the shoes that you utilize. Can you change them? Can you get more comfortable shoes in order to ease your back pain?  

Second, look at your shoes and seeing if those shoes are really old because when they are really old you lose the support and the cushion from them.

An example would be my father. He was walking and he was getting all kinds of foot pain. I looked at his shoes and his shoes looked good. They looked nice but they were old. I asked him how long ago did he get them. He got them five years ago and he has been using it for five years. So the shoes have lost their support and cushioning. Thus, changing up your shoes is essential.

Third, go bare feet more often. Most of the time we have shoes and socks on. This decreases the deep stimulation that we get at the bottom of the feet and this stimulation leads to strengthening of that foot.

Fourth, train in a good foot position. If you go to the gym and you do exercise on your feet like squats or dead lifts, really work on having your foot in a good position to strengthen your feet. Load through your feet like heavier squats, front squats, back squats and deadlifts that strengthen your feet more as well.  

Fifth, start with new, better and more appropriate shoes for you. Go to a store where someone can help you select the most appropriate shoes for you. Some running shoes are really good at this and that could help provide your feet with better support, better cushioning and help ease your back pain.

Sixth, try over the counter insoles. You might need a little bit of a support in your insoles compared to just new shoes. Most shoe companies have been saving more and more money by putting in lower quality insoles. Make sure to get a higher quality insole with more cushion and a little bit more support.

Seventh, look at strengthening your feet. Doing foot strengthening exercises will definitely help you.

Eighth, look at decreasing your weight. If you are overweight or obese, decreasing your weight will help you overcome your lower body, your feet, your ankle, your knee, your hip and your back injuries.

Lastly, as a last resort, try the orthotics.

If you have lower back pain, look at your feet. Your feet might be the solution.

But remember, you can jump straight to the orthotics but that is kind of like putting braces on your feet. It changes everything.

I would try to do these things first:

  1. Check if your shoes are not putting excessive stress on your feet.
  2. Make sure your shoes are not overly old.
  3. Try to be bare feet more often.
  4. Train in a good foot position.
  5. Wear new and more appropriate shoes for you.
  6. Try over the counter insoles.
  7. Look at strengthening your feet by doing foot strengthening exercises
  8. Decrease your weight
  9. Try orthotics.

Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There is a good chance that I have an article, a video, or an interview for you to help you overcome your injury or pain.

If you are watching this on YouTube, head up above and hit “Subscribe”. What that will do is every couple of days you will get a video like this where I talk about injury or pain or you will get a guest interview that I did with someone or you will get a guest video from one of my friends in the health and fitness world.

Lastly, head down below and hit “Like” and leave me a comment or a question.

If you want to end your back discomfort once and for all, then check out the Fix My Back Pain program here:

Fix My Back Pain bundle

Take care!

Rick Kaselj, MS


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