Fix Lower Back Pain from Heels: Simple Steps

Lower back pain after a day in heels? You’re not alone. Most people don’t realize just how much impact their footwear can have on their posture and spine health. High heels will make you look fabulous, but they often come with a hidden price tag – chronic discomfort in your lower back.

It is not unusual for people to feel pain and stiffness as a consequence of long-term use of high heels. However, there are some simple steps that can be utilized to reduce pain without having to sacrifice beloved stilettos.

1. Stretch Regularly

Heels shorten the calf muscles and Achilles tendon. Incorporating daily stretches can counteract that. Focus on hamstring, calf, hip flexor, and lower back stretches. Yoga poses like Downward Dog or Child’s Pose can help relieve tightness and elongate those shortened muscles.

2. Strengthen Your Core

Having a strong core stabilizes your spine and maintains you upright in alignment. Add planks, bridges, or a series of Pilates exercises to your weekly workouts. Even exercising for just five or ten minutes a day can improve back support and posture.

3. Switch Up Your Footwear

While you don’t need to abandon heels completely, try rotating them with more supportive footwear throughout the week. Consider platforms or wedges instead of stilettos, and look for shoes with better arch support. Reducing heel size by even a fraction will reduce stress on the spine.

4. Be Mindful of Your Posture

Heel wearing can cause forward lean and an exaggerated spinal curvature. Throughout the day, check in with your posture: keep your shoulders relaxed, chin tucked slightly, and pelvis neutral. Using mirrors or posture-correcting apps can help train your body to align correctly.

5. Use Supportive Inserts

Orthotic inserts provide you with extra cushion and arch support in heels. Get ones designed for high heels—you will feel a difference in how comfortable your feet and back feel at the end of a day.

When Self-Care Isn’t Enough

If the pain persists despite your best efforts, it may then warrant taking professional help. In such a case, Elevate Physiotherapy is something you should consider.

As one of Singapore’s leading multispecialty therapy clinics, one-on-one therapy, and personalized, patient-focused care, Elevate Physiotherapy is committed to getting to the root cause of your pain. Their expert team uses cutting-edge equipment and techniques to create tailored recovery plans that actually work.

Don’t let lower back pain from heels become your “new normal.” Book an assessment at Elevate Physiotherapy today and take the first step toward lasting relief—without sacrificing your style.