And How an Osteopath Can Help You Walk Tall Again

At Thrive Body Clinic, we’re often asked: “Why does my back hurt when I haven’t done anything to it?” People are usually looking for a clear cause — lifting something too heavy, a slip, or a particularly bad night’s sleep. But sometimes, the real culprit isn’t something dramatic. It’s something you wear every day, barely think about, and take off at the door: your shoes.

That’s right — your footwear might be messing with your back more than you realise.

The Chain Reaction of Bad Footwear

Your body is one long chain of connected parts. What happens at your feet doesn’t stay at your feet — it travels up through your knees, hips, pelvis, spine, and even your neck. So if something down there isn’t quite right, the rest of you is forced to adapt — often at a cost.

Let’s explore three surprisingly common shoe problems we see at the clinic, how they can affect your spine, and what you can do about it.

1. Worn-Out Trainers: The Silent Saboteur

We get it — those old running shoes are comfortable. You’ve broken them in, they mould to your feet, and they feel like slippers. But here’s the problem: trainers have a lifespan, and once the support and cushioning wear out, they’re worse than useless. They’re actively working against your body.

How They Affect Your Back:

• Flattened soles lead to altered foot mechanics. You might roll your feet in (pronate) or out (supinate) without realising.
• This affects how your knees track and how your hips rotate, which in turn affects how your pelvis sits — and that impacts your lumbar spine.
• A collapsed arch or uneven wear pattern throws your posture off and can lead to persistent lower back discomfort or asymmetry.

What You Can Do:

• Check the soles: Are they worn unevenly? Flattened at the heel or big toe? Time for an upgrade.
• Replace running or gym shoes every 300–500 miles (even if they still look okay).
• Alternate shoes to allow materials to rebound between wears.

2. Flip-Flops and Sliders: Too Chill for Comfort

There’s a time and place for flip-flops — the beach, the shower at the gym, maybe a lazy afternoon in the garden. But they’re not built for walking the high street or running errands.

How They Affect Your Back:

• Flip-flops and sliders offer no arch support, which means your foot muscles have to overwork to stabilise.
• You walk differently in them — shorter strides, toes gripping the sole with each step, and limited heel strike.
• This changes your gait and alters the normal motion through your hips and lower back. Cue tight calves, tight hamstrings, and overloaded lumbar discs.

What You Can Do:

• Treat them as you would slippers — short-term wear only.
• Look for structured sandals with arch support and heel straps if you need an easy summer shoe.
• If you’ve been living in flip-flops for weeks and now your back aches, book an appointment — your pelvis may need some realignment.

3. Fashion Over Function: The High Heel Habit

High heels — even modest ones — change your whole posture. They tilt your pelvis forward, arch your back, and force your spine into a more exaggerated curve.

How They Affect Your Back:

• The pelvis tipping forward (anterior tilt) increases the lordotic curve in the lumbar spine, compressing joints and possibly irritating nerves.
• Muscles in the lower back work overtime to keep you upright.
• Heels also reduce shock absorption and transfer more impact to the knees and spine.

It’s not just stilettos — even low wedges or boots with a chunky heel can subtly shift your weight forward and change the way you walk.

What You Can Do:

• Limit heel wear to short stints — your back (and feet) will thank you.
• Alternate between different heel heights across the week to avoid repetitive strain.
• Use insoles or orthotics to better support your arches and spread the load more evenly.

What Can an Osteopath Do About All This?

At Thrive Body Clinic, we don’t just treat the part that hurts — we look at the whole picture. Your feet, gait, posture, and habits all influence your back. If we suspect your footwear is contributing to your symptoms, we’ll assess:

• The mechanics of your feet — arches, weight distribution, and any signs of overpronation or supination.
• How your knees and hips are behaving as a result.
• The alignment of your pelvis and spine — especially if we spot any tilts, twists, or compensatory curves.
• Your walking pattern, even if just across the clinic floor.

We’ll use gentle hands-on techniques to improve mobility and reduce tension, help rebalance your system, and give you tailored advice to prevent further strain — which may include pointing you toward a better choice of footwear.

A Quick At-Home Footwear Check-Up

Before you book your next visit, take a moment to inspect your most-used shoes:

• Are the soles worn unevenly?
• Does one shoe tilt more than the other when placed on a flat surface?
• Do your feet feel better or worse after wearing them for a few hours?
• Are they older than two years and still in rotation?

If any of these are true, your shoes could be affecting more than just your feet.

Final Thoughts: The Foot-Bone’s Connected to the… Back-Bone

Footwear might seem like a small detail in your daily life, but it has a big impact on your musculoskeletal health. If you’ve been struggling with back pain and can’t figure out why, don’t overlook what’s on your feet. Sometimes the most effective solution is the simplest one — and sometimes, it’s a combination of good support, conscious movement, and expert hands-on care.

If you’re experiencing back pain and wondering if your shoes could be part of the problem, book an appointment with us at Thrive Body Clinic. We’ll help you get to the root of the issue — from the ground up.