The Spine–Feet Connection

Although the spine seems remote from our feet, the two are very connected. The spine's main job is to position the torso in space, support our upper body, and serve as a conduit for the spinal cord. But how the spine feels and functions depends heavily on the bones and muscles of the lower limbs — the legs and feet. At first glance, the legs and feet seem to be there only to support the body. In reality, there is a strong interconnection, and what the feet and legs do often affects the spine.

The pelvis: the link between the two

The physical connection between the spine and the lower limbs is the pelvis. Think of the pelvis as a hub: muscles of the spine originate there, and so do muscles of the legs. It's easy to see, then, how the pelvis can affect both the lower limbs and the spine.

The hamstrings

One of the most important leg muscles affecting the spine — through its attachment to the pelvis — is the hamstring, the muscle on the back of the thigh. It attaches below the knee and on the pelvis, so it crosses two joints: the knee and the hip. The hamstring works hard to stabilize the knee and to balance the pelvis, and therefore the spine.

A strong, flexible hamstring is essential for spine health, even though it isn't in the spine itself. Tight hamstrings, for example, can cause lower back pain by limiting pelvic rotation during walking. Keeping the hamstrings strong and flexible is a great start to keeping the lower back healthy.

What your shoes have to do with it

The health and function of our feet also affect the spine. Anyone who appreciates a beautiful pair of high heels can also appreciate that wearing them for a long time can lead to lower back pain. The higher the heel, the more the spine is pushed into lordosis — an exaggerated curve of the lower back. While the look may be attractive, it puts extra strain on the lower back.

Most high heels also lack padding, so they don't cushion the feet well and instead transmit forces straight up the legs to the spine, adding even more strain.

Tips for a healthier lower back

• Keep your hamstrings strong and flexible. Proper stretching and strengthening means the lower-back muscles don't have to work as hard to maintain good posture.
• Add padding to high heels. Even a small amount of padding reduces the forces transmitted up to the spine — and makes the shoes more comfortable to walk in.

The solution isn't to ban high heels — it's to maintain lower-back flexibility and support so you're less likely to have back pain when you wear them.