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How to Reduce Back Pain With Shoe Accessories

If you are wearing the wrong kind of shoes this can cause back pain. If your shoes are not providing you with sufficient support this can also result in back pain. Many individuals opt to use orthotics, which are devices such as arch supports that you put in your shoes to provide you with more support and cushioning. This will help relieve your back pain.

Things You'll Need

  • Orthotics (shoe inserts)
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Instructions

  1. Not All Feel Are the Same

    • 1

      Realize that people's feet are shaped differently and, as a result, require different amounts and types of cushioning and support. If your feet function normally and have the normal amount of pronation (inward rolling of the foot as the arch collapses, comparable to the action of a spring) when you walk, this is good. You probably aren't suffering a lot of back pain because your feet are functioning as they should be.

    • 2

      Understand that pronation of your feet is required so that your feet can absorb the shock when you are walking or running. However, it is impossible for all shock to be absorbed.

    • 3

      Under-pronating means that your feet aren't adequately rolling inward so they aren't able to absorb shock. Those with this problem generally have an inflexible and high arch. Extra cushioning is needed in your shoes and you need to wear flexible shoes. Under-pronation causes back pain.

    • 4

      Over-pronating means that your feet roll inward too much. This results in too much internal rotation of the knee, lower leg and it puts strain on your back and the rest of your body. If you have a low arch and straight feet you are apt to over-pronate.

    • 5

      Be aware that over-pronaters require shoes that have built in features that will support the low arch, according to Bigbackpain.com.

    Orthotics

    • 6

      Designed to provide support and provide relief, shoe orthotics can be semi-rigid, soft or rigid and can be purchased over-the-counter. You can also get custom made orthotics.

    • 7

      Remember that cushioning is essential if you walk on hard surfaces a lot or if you walk long distances. Cushioned orthotics will absorb shock. However, if you have too much cushioning in your shoe this can make over-pronation worse and reduce the stability of the shoe. Cushioning will make your shoe heavier.

    • 8

      If you are an over-pronator, opt for medial or arch supports, which keep the feet from rolling inward. Over-pronators should also use heel supports in their shoes.

    • 9

      Examine the shape of your shoe. It should conform to the shape of your foot. A straight-shaped shoe is ideal for those who under-pronate while those who have normal feet or who over-pronate a little should wear shoes that are semi-curved. If your over-pronation is pronounced, wear curved shoes.

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