High heels can elevate almost any outfit. From stilettos to wedges to platforms, heels can even make you look stylish in sweatpants. But here’s the thing. You might not realize how high heels affect your spine. How quickly they can cause back pain. Most people tolerate discomfort. Brushing off body aches. Blaming back pain on poor sleep. Or stress. But if you’re experiencing spinal pain, your heels could be to blame. Giving up heels isn’t realistic. Nobody wants that anyway. If you wear them, hear me out. Knowing what they do to your body can help save your back. Here’s what’s actually happening in your spine when you slip into a pair of heels. And some simple ways to wear them safely.
Curious How High Heels Affect Your Spine?
Fashion is self-expression. Shoes are part of how we express ourselves. Heels, especially. They’re woven into fashion and culture. Get this, though. Women didn’t always wear them. The history of heels is fascinating. Men wore them first. Not women. Back in the 17th century. Not as a fashion statement. But as a status symbol. They showed you were wealthy enough to avoid hard labor. But men stopped wearing them once they became popular with women, sometime in the mid-1700s. Heels didn’t become an icon of women’s fashion until the 1950s.
Fast-forward to today. Women mostly wear heels. Professionally, they’re empowering. Socially, they’re a huge facet of fashion. Wearing them occasionally might not cause much harm. Especially when worn for a short time or distance. But long periods of wearing heels can take a toll. And it’s your spine that pays the price.
3 Ways High Heels Can Hurt Your Back
1) The “Over-Arching” Issue When Your Spine Bends More Than It Should
High heels give you a natural tilt forward. It’s the body’s way of keeping you from falling. We weren’t designed to walk in heels. So the spine compensates. By increasing the curve in your lower back. It’s known as lumbar lordosis. A subtle arch that seems harmless. But it puts a ton of pressure on your lower back. Affecting muscles. Discs. Joints.
Over time, lower back muscles tighten up. There’s compression in the lumbar spine. Neck tension. It’s all part of adjusting to the imbalance. When you wear heels, your body must constantly stabilize you. This shows up as pain. I’m a female chiropractor who sees it all the time.
2) Hips Have to Work Overtime to Keep You Upright
Walking in heels. You might not notice it. But your center of gravity changes immediately. This causes the hips to swing more. Your pelvis tilts forward. Posture shifts. Even if you have great balance, heels shift your hips into an unnatural position. Meaning they must work overtime. Just to keep you upright. Over time, this can lead to uneven hip alignment. One side of the body might work harder than the other. Hips get tight. Your hips connect your legs to your torso. This means that any hip imbalance can travel up the spine. This creates back and neck pain. Shoulder pain.
Your body keeps trying to “fix” the imbalance. This creates more discomfort.
3) Spinal Stress Can Cause Scoliosis-Like Curves
If you wear heels regularly, listen up. Particularly those of you who push through your pain. Wearing heels all the time can cause a spinal curve. That can affect several sections of your spine. Not just your lower back. It’s different than a single curve. It’s more “S-shaped.” And it tends to happen slowly. Very subtly. You might not notice right away. But there will be signs. Uneven shoulders. Feeling off when you walk. Chronic tightness on one side of the body. It can be hard to stand completely straight after a long day in heels. Once again, it’s your body trying to keep you balanced. Pull you back from that forward pitch. Without support, this can lead to long-term spinal stress.
A Few Tips for Wearing High Heels…Without Hurting Your Spine
Hear me out. You don’t have to ditch heels. You just need to wear them mindfully. Yes, high heels affect your spine. But they don’t have to hurt your back. Here’s how to wear heels. And save your spine.
- Start small. If you’re new to heels, don’t slip into 6-inch stilettos. Start with something lower. Worn for shorter periods. Work your way up. Inch by inch.
- Plan ahead. Don’t wear them all day. Bring along a pair of flats. Wear these for walking between locations. Or when your back starts screaming for help.
- Practice good posture. Imbalance causes most spinal stress when wearing heels. It’s why good posture is so important. Notice the subtle shifts when wearing heels. Then do your best to correct your posture. Practice walking at home. Standing tall.
- Strengthen your foundation. More strength leads to less pain. You don’t have to work out at the gym 5 days a week. Just simple core exercises. Stretches to increase hip mobility. This supports the imbalances heels create.
Don’t Let How High Heels Affect Your Spine Stop You From Wearing Them
High heels can absolutely rock your look. But they shouldn’t ruin your spine. Understanding how high heels affect your spine helps you make choices that support your body. Not cause extra strain. Listen to your body. If your back hurts after a day in heels, pay attention. Consider a network spinal chiropractor. We don’t use force. Just gentle touches that help ease back pain. I see heel-wearing women every week. Who swear by holistic chiropractic. Heels are hot. Stylish. Add length to your gorgeous legs. Make you look taller. With awareness and good habits, you can strut around in your favorite heels for years to come. While keeping your spine happy.