Are Your Feet Causing Your Back Pain?

Low back pain is a common ailment affecting millions worldwide. While many factors contribute to this condition, the importance of proper footwear and insoles is often overlooked. This article explores how foot mechanics and support can impact low back pain, focusing on hyperpronation, supination, flat feet, and the potential benefits of chiropractic foot adjustments.

Hyperpronation vs. Supination

Foot mechanics play a crucial role in overall body alignment. Two common biomechanical issues are hyperpronation and supination:

Hyperpronation occurs when the foot rolls inward excessively during the gait cycle. This can lead to flattening of the arch and increased stress on the lower back.

.Supination, conversely, is when the foot rolls outward, often resulting in a high, rigid arch. This can reduce shock absorption and potentially contribute to back pain.

A study published in the Journal of Manipulative and Physiological Therapeutics found that excessive pronation was associated with increased low back pain in adults [1].

Assessing Your Foot Type

Understanding your foot type is crucial in selecting appropriate footwear and determining if you might benefit from orthotics. There are several simple methods to assess your foot type at home:

Visual assessment: Stand barefoot and observe your arches. If you can see a distinct curve along the inside of your foot, you likely have a normal arch. Little to no curve indicates flat feet, while a very high curve suggests high arches.

Wet footprint test: Wet your feet and stand on a dry, flat surface that will show your footprint, such as a concrete walkway or a piece of dark construction paper. A normal arch will leave a print with a curved connection between the heel and ball of the foot. Flat feet will leave a nearly complete imprint, while high arches will show little to no connection between the heel and ball of the foot.

Shoe wear pattern: Examine the soles of your well-worn shoes. Excessive wear on the inside edge of the sole often indicates overpronation, while wear concentrated on the outer edge suggests supination. Even wear across the heel and ball of the foot typically indicates a neutral foot type.

While these methods can provide insights, it's important to note that a professional assessment by a professional will offer the most accurate evaluation of your foot type and any biomechanical issues.

Impact of Flat Feet on Back Pain

Flat feet, or pes planus, is a condition where the arch of the foot collapses, causing the entire sole to come into contact with the ground. This can alter the body's biomechanics and potentially lead to low back pain.

Research published in Rheumatology International suggests a correlation between flat feet and low back pain. The study found that individuals with flat feet were more likely to experience low back pain compared to those with normal arches [2].

The Importance of Proper Footwear and Insoles

Wearing appropriate footwear and using custom insoles can help address these biomechanical issues and potentially alleviate low back pain:

1. Supportive shoes: Footwear with proper arch support and cushioning can help maintain correct foot alignment and reduce stress on the lower back.

2. Orthotics: The proper insoles for your foot type can correct specific foot mechanics issues, potentially reducing associated back pain.

A systematic review in the Journal of Foot and Ankle Research concluded that foot orthoses can be effective in treating low back pain, particularly in people with excessive pronation [3].

Chiropractic Foot Adjustments and Low Back Pain

Chiropractic care for the feet, including adjustments and manipulations, may help alleviate low back pain in some cases. This approach is based on the idea that misalignments in the feet can affect the entire kinetic chain, including the lower back.

A study in the Archives of Physical Medicine and Rehabilitation found that a combination of chiropractic manipulation and foot orthotics significantly improved low back pain compared to no intervention [4].

Conclusion

Proper footwear, insoles, and attention to foot mechanics can play a significant role in managing and preventing low back pain. By addressing issues such as hyperpronation, supination, and flat feet, individuals may find relief from chronic back discomfort. Consulting with a podiatrist, chiropractor, or other healthcare professional can help determine the most appropriate interventions for each individual's needs.

References:

[1] Khamis, S., & Yizhar, Z. (2007). Effect of feet hyperpronation on pelvic alignment in a standing position. Gait & posture, 25(1), 127-134.

[2] Menz, H. B., Dufour, A. B., Riskowski, J. L., Hillstrom, H. J., & Hannan, M. T. (2013). Association of planus foot posture and pronated foot function with foot pain: the Framingham foot study. Arthritis care & research, 65(12), 1991-1999.

[3] Banwell, H. A., Mackintosh, S., & Thewlis, D. (2014). Foot orthoses for adults with flexible pes planus: a systematic review. Journal of foot and ankle research, 7(1), 23.

[4] Botte, R. R. (1981). An interpretation of the pronation syndrome and foot types of patients with low back pain. Journal of the American Podiatry Association, 71(5), 243-253.

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