Are High Heels Bad for Your Spine?

A pair of stilettos, wedges or even kitten heels might look undeniably elegant, but their impact on spine health raises significant concerns. Today, we’re exploring how wearing heels, especially for long periods of time, can lead to various musculoskeletal issues, including back pain and other spine-related conditions.

How Heels Impact Your Body

The allure of high-heeled shoes often overshadows the understanding of their impact on the body. Wearing heels, especially stilettos or those with significant heel height, fundamentally alters your posture and the way your body carries its weight. This shift not only affects the feet but also has cascading effects on the spine, muscles and ligaments.

Understanding these impacts is crucial for anyone who frequently wears high heels, as it underscores the importance of balancing style with spinal and overall musculoskeletal health.

Altered spinal alignment

When you wear high heels, the body’s center of gravity shifts forward. This shift forces the lower back to arch more than usual, a condition known as lumbar lordosis. This unnatural alignment strains the muscles in the lower back, leading to lower back pain. Over time, this can exacerbate conditions like lumbar stenosis, spondylolisthesis and sciatica.

Tightened lower body muscles and ligaments

Stilettos and other high-heeled shoes also affect the lower body’s muscles and ligaments. The calf muscles, for instance, can become shortened and tightened, impacting the natural alignment of the body. Wearing heels also puts additional pressure on the balls of your feet. This pressure can lead to heel pain, aggravated plantar fascia, bunions and other foot-related issues. 

Uneven posture and body weight distribution

High heel height alters the way wearers carry their body weight. Instead of being evenly distributed across the foot, the weight is concentrated on the ball of the foot. This uneven distribution can lead to back ligaments being strained, contributing to back problems like osteoarthritis and chronic pain.

Choosing the Best Shoe For Spinal Health

The design of high-heeled shoes greatly influences spinal health. Many high heels have pointed toes, leading to cramped toes and increased pressure on the front of the foot. Additionally, the absence of proper support features, like leather insoles or orthopedic designs, exacerbates these issues. However, understanding what to look for in a high heel and what types of shoes to wear or avoid can significantly mitigate these health risks.

  1. Look for a rounded or almond-shaped toe rather than pointed toes 

This design offers more room for the toes, reducing the risk of crowding and discomfort. Heel height is another crucial factor; lower heels (no more than 2 inches) are preferable as they put less strain on the balls of your feet and spine. 

  1. Choose a shoe with built-in support features

Cushioned insoles, arch support and a supportive heel cup can all help distribute body weight more evenly, reducing the load on the ball of the foot and the lower back. Shoes with adjustable straps or laces also offer better stability and reduce the likelihood of foot slippage, which can lead to posture issues.

  1. Alternate between high heels and more foot-friendly options

As often as you can, opt for flat shoes or those with a low, wide heel. Orthopedic or ergonomic shoes designed for spinal health are an excellent choice for extended wear times. These shoes typically feature ample cushioning, arch support and a design that aligns with the natural shape of the foot, helping maintain the spine’s natural curvature and reducing strain on the lumbar region.

Chiropractic Care for High Heel Wearers

Do you suffer from back pain, sciatica, plantar fasciitis or another condition caused by frequent heel-wearing? Chiropractic care can play a pivotal role in mitigating the adverse effects of wearing high heels, offering a non-invasive, therapeutic approach. 

Discover some of the ways that a chiropractor can help fix issues related to wearing heels:

Chiropractic adjustments

Chiropractic adjustments realign the spine, reversing the unnatural forward tilt of the pelvis, lower back strain and pain caused by frequent heel-wearing. By reducing the stress on the lumbar region caused by this altered posture, these adjustments not only alleviate current discomfort but also help prevent future spinal issues.

Exercises and stretches

A chiropractor can give you personalized exercises and stretches to perform at home. These are designed to strengthen the back muscles and increase flexibility in the hamstrings and calf muscles, which often become tight from wearing heels. By enhancing muscle strength and flexibility, the body becomes more resilient to the strains caused by heels.


A chiropractor can provide valuable guidance on foot ergonomics and posture. They may recommend supportive footwear or orthotic inserts that help distribute body weight more evenly, reducing the pressure on the ball of the foot. This advice is crucial for those who wear heels regularly but want to maintain good musculoskeletal health.


While high-heeled shoes can be a stylish addition to your wardrobe, their impact on spine health is significant. Understanding the risks and taking proactive measures like wearing shoes with proper support, limiting heel height and seeking regular chiropractic care can help in maintaining good musculoskeletal health. Remember, fashion and spine health can coexist with the right balance and care.

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