How Foot Health Affects Spinal Alignment and Posture

The Connection Between Your Spine and Feet

Your feet are the base of your whole body, and like any building, if they're not in the right position, it throws everything else off. When your feet are in the right position, your weight is evenly distributed across them. But when they're not in alignment, it can have a domino effect that interferes with your posture and strains your spine.

So, each foot has 26 bones and more than 100 muscles, tendons, and ligaments that all function together in harmony to move you about. When your feet are out of alignment, like if you have a flat arch or a twisted heel, it can affect your pelvis, knock your balance off, and make your spine twist in unusual directions. After a while, this could create some chronic pain, particularly in your lower back.

Did you know? Studies show that up to 70% of lower back pain is due to faulty foot mechanics or misalignment.

Try this at home: Stand barefoot in front of a full-length mirror. Look at your ankles and knees. Are they tipping in or out? Notice whether your weight feels even. If one foot looks or feels off, it may be interfering with your posture.

Foot Conditions That Commonly Affect Posture

Some foot issues are significant contributors when it comes to poor posture and spinal misalignment:

• Flat feet: Lack of arch support can cause ankles to roll in (overpronation) and interfere with leg and hip alignment.
• Overpronation: Excess inward rolling of the foot interferes with the body's balance and leads to compensatory positions.
• High arches: They can result in poorer shock absorption, leading to extra strain on your lower back.
• Plantar fasciitis: Chronic heel pain can change your gait, causing asymmetric loading of the spine.

Case in Point: John, age 45, suffered from chronic lower back pain that didn't get better with physical therapy. Severe flat feet were found upon podiatric evaluation. With the prescription of custom orthotics, his posture changed and the back pain disappeared within months.

Symptoms That Your Foot Issues Might Be Causing Back Pain

Not every backache starts in the spine. If your feet aren't aligned correctly, your body is probably adapting in a manner that strains joints and muscles.

• Chronic low back pain, especially after standing or walking for a long time
• Feeling tightness or a pulling in your calves, hamstrings, or hips
• Knee grinding or clicking
• Your shoes are wearing down unevenly
• Balance issues or being "off center"
• Pain that improves when shoeless but worsens when in shoes
• Having a painful arch or heel

Try This Balance Test: Stand on one foot, close your eyes, and hold it for 10 seconds. Difficulty balancing may mean that you have instability in your foot structure that is cascading up through your posture.

How Podiatrists Help Improve Alignment

A podiatrist understands how to identify those tiny imbalances in your feet and your movement. See how they can assist you:

• Gait analysis: A computerized or video examination of your walking, running, or standing to examine abnormalities.
• Custom orthotics: Personalized inserts that stabilize your arches and enhance foot alignment.
• Strengthening/stretching exercises: Targeted programs to counteract muscular imbalances.
• Shockwave therapy or laser therapy: New non-surgical options to treat pain and inflammation.

Shoe Tip: Wear shoes with a supportive arch, a rigid heel counter, and shock-absorbing soles. Avoid extremely soft or worn-out shoes.

The majority of individuals experience reduced back and knee pain within a few weeks of initiating orthotic treatment or foot-specific rehab. That foundation correction entirely reboots everything else in the movement of your body.

Begin Your Journey to Better Posture

Improved posture starts from the ground up. When your feet are in alignment, the rest of your body is able to work more naturally and under less tension. Whether you're experiencing chronic pain or just wish to improve your overall mobility, your foot health is the critical first step to address.

Just take a moment to listen to your body during the day. Are your shoulders tense? Does your lower back ache after walking? All of these are signs that your core needs some attention. You might wish to see a podiatrist to examine how your foot alignment is affecting everyday life. A slight change in your support or shoes could entirely transform the way you feel, stand, and move.