The Impact of High Heels (and Other Footwear) on Posture and Spinal Health
Footwear plays a bigger role in spinal health than most people realise. While high heels and fashionable shoes may enhance appearance, they can also lead to posture problems, muscle imbalances, and chronic back pain over time. At The Cardiff Chiropractor, Andy Davies frequently treats patients who experience discomfort caused or aggravated by poor footwear choices. Understanding how your shoes affect your posture and spinal alignment can help you make smarter decisions for long-term comfort and wellbeing.
When you wear high heels, your body’s natural alignment shifts. The raised heel pushes your body weight forward onto the balls of your feet, forcing your spine to compensate to maintain balance. To stay upright, the lower back arches more than usual, increasing pressure on the lumbar spine and surrounding muscles. This exaggerated curve, known as hyperlordosis, can cause tension in the lower back and hips. Over time, these postural adaptations may lead to chronic pain and stiffness, especially for those who wear heels regularly for work or social events.
The effects of high heels don’t stop at the lower back. The shift in body mechanics affects the entire musculoskeletal chain. The knees are slightly bent, the hips tilt forward, and the core muscles work harder to stabilise the body. This constant state of tension can cause fatigue and imbalance in the legs and pelvis. In addition, the shortened calf muscles and tightened Achilles tendons created by high heel use can make it difficult to walk comfortably in flat shoes later, leading to long-term flexibility and balance issues.
At The Cardiff Chiropractor, many patients report neck and shoulder pain linked indirectly to footwear choices. When the foundation of the body — the feet — is misaligned, the effects travel upward through the kinetic chain. Misalignment in the feet can lead to compensations in the knees, hips, and spine, ultimately affecting posture and upper body balance. For women who wear heels daily, this can mean recurring neck tension, shoulder discomfort, and even headaches caused by poor spinal alignment.
The type of shoe you wear doesn’t have to be high-heeled to cause issues. Flat shoes without proper arch support, like ballet flats or flip-flops, can also lead to problems. These styles often provide minimal cushioning and lack the structure needed to support the foot’s natural arch. Over time, this can contribute to overpronation (the rolling in of the foot) or fallen arches, which can alter gait and put extra strain on the knees, hips, and lower back. Similarly, shoes with rigid soles or narrow toe boxes can restrict foot movement and compress nerves, leading to pain and discomfort.
Footwear choices can also exacerbate existing musculoskeletal conditions. For example, individuals with plantar fasciitis, bunions, or Achilles tendon problems often find their symptoms worsen when wearing heels or unsupportive shoes. Chiropractic care can help manage and correct these issues by improving spinal and joint alignment, reducing tension, and addressing compensatory patterns that have developed over time. A combination of chiropractic adjustments, soft tissue therapy, and personalised stretching and strengthening exercises can restore balance and mobility to the entire body.
Posture correction plays a key role in recovery for those affected by poor footwear. Andy Davies works with patients to assess how their shoes, gait, and stance contribute to pain or imbalance. Chiropractic adjustments help restore spinal alignment, while targeted exercises strengthen the muscles that support posture — particularly in the core, hips, and lower back. Patients are often surprised to learn how much their footwear affects their spinal health, and how quickly improvements occur once they switch to supportive shoes and receive appropriate chiropractic care.
If you love wearing heels, there are ways to minimise the damage. Choose shoes with lower heels — ideally under two inches — and a wider base for better stability. Alternate between heels and supportive flats throughout the week to give your feet and spine a break. Look for cushioned insoles that provide arch support and absorb shock. Avoid wearing heels for long periods, and stretch your calves and feet regularly to maintain flexibility. When possible, save your high heels for short occasions rather than all-day wear.
It’s also worth considering how footwear interacts with your lifestyle. Many Cardiff residents spend long hours standing or walking on hard surfaces, whether at work, commuting, or socialising. In these cases, investing in high-quality, supportive footwear is one of the best things you can do for your spine. Custom orthotics can be an excellent solution for those with specific foot or gait issues. Chiropractors can assess your posture and walking patterns to determine if orthotic inserts might help correct imbalances and improve comfort.
For those already experiencing discomfort from their footwear habits, chiropractic care offers an effective, non-invasive solution. At The Cardiff Chiropractor, treatment focuses on restoring natural alignment and improving the function of the entire musculoskeletal system. Adjustments help relieve pressure on the spine, while soft tissue therapy releases tight muscles in the legs, hips, and back. By addressing both the symptoms and underlying causes, chiropractic care can reduce pain, restore mobility, and prevent future issues.
One Cardiff patient shared their experience after years of wearing high heels for work. They suffered from persistent lower back and hip pain that no amount of stretching or massage could fix. After several chiropractic sessions with Andy Davies, combined with ergonomic footwear advice and home exercises, they noticed a remarkable difference — not only in pain relief but also in posture and energy levels. By changing their footwear habits and maintaining regular chiropractic care, they were able to prevent the problem from returning.
Ultimately, the key message is balance. You don’t have to give up your favourite shoes, but it’s important to understand the effects they have on your body. Wearing heels or unsupportive shoes occasionally won’t cause lasting damage, but daily use without proper support can create long-term problems. By combining smart footwear choices with chiropractic care, you can protect your posture, reduce discomfort, and maintain a strong, healthy spine.
Take Action: Support Your Feet, Protect Your Spine
If you’re experiencing back pain, hip stiffness, or poor posture linked to footwear, don’t ignore the signs. At The Cardiff Chiropractor, Andy Davies provides comprehensive care for foot-related spinal problems, combining chiropractic adjustments, muscle therapy, and ergonomic advice to help you move better and feel better. Your feet are the foundation of your body — take care of them, and your spine will thank you. Visit thecardiffchiropractor.com today to book your consultation and take the first step toward pain-free posture and better mobility.
