28/07/2025
How Heels Cause Low Back Pain:
Postural Changes:
Heels push your body weight forwards. To compensate, you instinctively arch your lower back more (increasing lumbar lordosis), which puts strain on the lumbar spine and surrounding muscles.
Pelvic Tilt:
The pelvis tilts forwards in heels, tightening the hip flexors and compressing the lower back.
Shortened Calf Muscles:
Regular heel use shortens the calf muscles and the Achilles tendon, which can pull on the posterior chain and affect your spinal alignment.
Core Deactivation:
High heels make it harder to engage your core effectively because your balance is compromised. This lack of core stability puts more strain on the lower back.
Shock Absorption:
Heels reduce the foot’s ability to absorb shock properly, so more impact forces travel up to the spine.
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Symptoms You Might Experience:
A constant dull ache in the lower back.
Pain that worsens with standing or walking in heels.
Sometimes, radiating discomfort into the glutes or thighs (muscular, not necessarily nerve-related unless prolonged).
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What Can Help:
✅ Limit Heel Height: Ideally, keep heels under 2 inches for regular use.
✅ Alternate Footwear: Switch to flats or supportive shoes throughout the day.
✅ Stretch: Hip flexors, calves, hamstrings, and lower back.
✅ Strengthen Core: Focus on deep core stabilisers (such as the transverse abdominis).
✅ Manual Therapy: Chiropractic adjustments, massage, and myofascial release can help if the pain persists.
✅ Postural Awareness: Try to keep a neutral pelvis even when wearing heels (micro-adjust your posture).
