Often when we think of back pain we think about “where” we feel it. The challenge is identifying what might be contributing to it. Our feet are our foundations for our posture. They help maintain proper spinal alignment when standing, provide shock absorption from ground forces, and they provide stability. If you feet hurt or are improperly supported they can increase back pain or make you more susceptible to injury. So what are the best shoes for back pain?

First, let’s consider what footwear is not good for back pain. Sandals can be some of the worst footwear when it comes to back pain. Sandals are the most basic of footwear, and only provide a barrier between your foot and the ground. They are often designed to be “carried” by the foot and require the foot to activate more muscles to help carry them along. Most have little or no arch support and are highly unstable. These types of shoes should be avoided, especially when experiencing back pain.

Women’s high heels are also poor footwear when it comes to back pain. High heels put the foot in an unnatural position, compromising its ability to provide stability. It also requires the wearer to constantly engage their hip and back muscles in order to maintain balance. This constant tension can increase back pain.

Old shoes are also a culprit. Shoes are like tires on a car, when worn out, replace them. Every individual has their own foot strike pattern, which over time wears out the shoe and can lead to decreased stability and support. Replace heavily worn shoes about every 3 months, even if sole wear is not visible. The wear may be inside the shoe where it is not visible.

So what does a proper shoe look like? Well, first the shoe needs to fit the activity you are doing. The key component in buying any shoe is knowing what its intended use is. If you are hiking, does the shoe have good grip on unstable surfaces and proper ankle support? If you are a runner, is it light weight and have proper cushioning and support for your type of foot strike? A runner wouldn’t wear a hiking shoe, and a hiker wouldn’t wear a running shoe. Start here when considering a shoe.

Find the right fit. The design of a good shoe requires a proper fit. Our foot size doesn’t stop changing after our teen years. While our foot might stop growing, the foot anatomy can start to change by flattening. This flattening can increase your shoe size and affect what you thought was a good width. Check your shoe size periodically to see if there are any changes. Even the best shoes won’t work for you if the fit isn’t right. Be aware, sizes between brands can be different to so always try a pair on first and don’t be afraid to return a shoe if it ends up not being the right fit. Check a stores return policies so you don’t get stuck with a pair of ill-fitting shoes.

Get foot orthotics to properly fit your foot. Shoe manufacturers design their shoes to meet a general populations’ needs. The orthotics built into the shoe, don’t always address your specific needs. You can often get orthotics fitted for you by a Podiatrist or Chiropractor/Physical Therapist.

So the best shoes for back pain are shoes that provide proper protection, support, and stability for the activity you are doing. Be prepared to invest into good footwear if you have back pain, it can dramatically improve your quality of life!

When most people think of back pain and an athlete, they think of Tiger Woods. His recovery is a well documented long dedicated process. In 2018, his return stunned the golf world as many sports writers had written his career as over. He is now back this week starting his 2019 season. So what can we learn from how athletes recover from back pain?

First, Tiger Woods began his process taking the most conservative route to recovery, physical therapy. He understood that once surgery takes place, the success rate and outcomes begins to diminish. Athletes are highly motivated to return to their optimal performance and are willing to put the hard work and consistency of treatment that is required in physical therapy. The challenge with the athlete is listening to their body through the process and not pushing themselves, which can set them back. Tiger Woods experienced this.

The next phase is going through less invasive treatments that help relieve pain temporarily to help in the recovery process. This can include nerve blocks and steroid injections. For an athlete this can help them address the pain and discomfort while they progress in their physical therapy.

Finally comes the surgical options. If the physical therapy and injections do not help the athlete they begin the surgical route. Tiger Woods surgical journey began in 2014. He had choices, do I take the more aggressive surgical route, which would limit his ability to return to golf, or do the more conservative surgeries. He knew the conservative route would mean the potential for multiple surgeries and multiple rehabilitation programs before he could “potentially” return to competitive golf. The same drive and determination that made him the #1 golfer in the world, helped him choose the more difficult path.

Over the next 3 years he dealt with setbacks and disappointments. He had the sports community saying he was done. He even let the possibility of him not ever golfing again to creep into his thoughts. But, when he returned last year, he shocked everyone, even himself and found success at the end of the road by winning the Tour Championship.

The athlete mindset is what we all need when dealing with back pain. There are no quick fixes, no magical surgery, no pill to get you through it. It takes hard work, a tough mentality, willingness to commit to the process.

Sitting at a desk all day can be a real pain in the back and really hurt productivity. In the past we have covered how to properly set up your workstation, but static postures for 8 hours a day can really do a number on your back. Here are 3 great stretches at desk for back pain. Perform 3-4 times daily.

Seated Twist Stretch – Crossing your legs, place the opposite hand on the knee on top and twist towards the top leg’s side. Stretch should be gentle and held for 3 seconds. Reverse to the other direction. Perform 3 times.

Seated Side Bends – Place your hands behind your head with elbows pointed out, while seated. Gently bend side to side in a slow controlled movement repeat 5 times each side.

Seated Piriformis Stretch – While seated raise your leg and place the outside of your ankle/foot on the opposite knee. Place hand on foot and ankle, keeping back straight and bend forward up until you feel a stretch, hold for 30 seconds. Perform once per side.

You should feel no pain after performing these stretches. Consult with your physician before starting any stretch program.

Top Low Back Stretches: Prayer Stretch

The prayer stretch is a great stretch that primarily targets the extensor muscles of the back.  The prayer stretch is excellent because it limits the loading placed on the low back while performing the stretch and allows you to fully relax, letting gravity do the work for you. The prayer stretch is one of the best stretches you can do to protect yourself from a low back injury and to help relieve pain during the rehabilitation from a low back injury.  When people injure their low back, the muscles surrounding the area of the injury will tighten to guard the area from further injury.  The problem is that this constant tension in these muscle groups, can increase pain when a nerve is involved and decreases blood flow to this area.  Decreased blood flow increases the time for healing.  So stretching the muscles in this area help break this cycle and allow for the body to heal.

Prayer Stretch

To perform the prayer stretch first consider the surface you are performing it on.  Due to your knees making direct contact with the surface you will probably want to perform this stretch on some form of padded surface. Also if you have knee pain you may want to place a pillow between the backs of your thighs and calves when you are kneeling.

-On your hands and knees, sit back so your buttocks is resting on your heels.

-Reach your hands forward to lengthen your spine and feel a stretch in your middle back.

-You can reach your hands to either side to focus the stretch on the opposite side of your spine.

-Hold for 10-30 seconds and perform 2-3 repetitions.

When should I perform the prayer stretch?

The prayer stretch can be performed prior to or after any workout program, especially with back loading is involved.  This will help prevent injury.  Performing this stretch after injury will help expedite the healing process.

When should I avoid performing the prayer stretch?

The prayer stretch needs to be approached with caution if you are dealing with back pain.  Some people with severe knee pain will have difficulty performing the stretch.  If you feel an increase in pain or numbness, stop and contact your doctor.