You can avoid your work boots causing back pain by ensuring they fit your feet correctly. If any part of a work boot is uncomfortable, your stance will alter subtly, causing pressure on your joints or tendons.
As your leg muscles and tendons are connected to your back, buying a high quality, well-fitting pair of boots that support your ankles and arches will prevent you from developing long-lasting back pain. Avoid boots that are too rigid and have a high heel, and your posture shouldn’t be adversely affected.
Many industries requiring us to wear work boots often involve lifting, standing for long periods, and generally moving in ways that can cause injury over time.
If that sounds like you, and you suffer back pain, have you ever considered it could be your footwear, not your profession, causing the issues?
These are the most common ways your boots could be causing you back pain and what you can do to stop the hurt, once and for all.
Table of Contents
4 Reasons Why Your Work Boots Might Be Causing Back Pain
Wearing the Wrong Size Boots
Wearing the wrong size boots can cause more than just blisters and cramped toes. It can alter the way you walk.
The less naturally you move around in your work boots, the more strain you’re putting on your muscles and tendons, which affects your posture, and eventually leads to back pain. Always measure your feet for new boots as sizes vary from brand to brand, as does the width.
Assuming because you’re usually a size nine, that every size nine will fit is a recipe for bunions and lower back pain. If possible, try on your boots before you buy, but if you’re ordering online, look for a company that will allow you to return your boots even after wearing them if they’re the wrong fit.
Red Wing has an excellent returns policy where you can return your boots if the comfort isn’t what you were hoping for, so they’re a great choice if you’re buying online and can’t try them before you buy.
Many brands won’t accept boots back if they’ve got signs of being worn outside. Red Wing’s Dynaforce Safety Boots are a popular work boot pick, and for good reason. If you’ve picked them up and you find your feet hurt or they’re affecting your posture, you can easily return them thanks to their stellar return policy.
With many other retailers, you’re stuck with your purchase.
This is a stellar work boot that's ideal for guys who spend long days on their feet thanks to its pressure distribution technology. Its waterproof upper will also keep your feet nice and dry on rainy work days.
Wearing Boots with Raised Heels
Wearing work boots with a raised heel alters your body’s natural posture and can put additional strain on your heel or toes. You’ll notice yourself gripping more with your toes, even in work boots, which can cause cramping in your toes and feet over time.
Even the slightest raised heel can cause you to walk differently, and your chest and pelvic bone will push forwards into an unnatural position, which can add to your back troubles. Walking everywhere on the balls of your feet because of a raised boot heel will strain the bones and muscles in your feet.
For example, wearing a pair of raised heel boots like the Carolina Linesmans might look good, but you’ll soon start to suffer the effects on flat surfaces. Focus on comfort and functionality first and foremost—looking stylish while suffering crippling back pain won’t help you get through a day at work any better.
On or off the gaffs, these waterproof lineman boots from Carolina are rugged, sturdy and reliable.
Lack of Arch Support
Poor arch support is one of the most common causes of back and leg pain, so it’s vital that your work boots have adequate support for your arches.
Your foot has three arches, the metatarsal, medial, and lateral, and damaging any one of them due to your work boots not being appropriately contoured can lead to lasting back damage.
I’ve used Dr. Scholl’s ARCH Pain Relief Orthotic Insoles for years due to poor posture causing lower back pain. Due to lower back issues, I’ve even pulled my back playing frisbee with the kids! Having the proper arch support in my boots has helped a lot—my posture has improved, and I can wear my boots all day with minimal discomfort.
I’ve used these insoles for years due to poor posture causing lower back pain. Due to lower back issues, I’ve even pulled my back playing frisbee with the kids! Having the proper arch support in my boots has helped a lot—my posture has improved, and I can wear my boots all day with minimal discomfort.
Nick’s Boots Hooligan Moto Boot has a high arch that can help with your posture and arch support, though be mindful of the raised heel.
Built with the usual durability and quality expected from Nick's, this classy moto boot has a high arch that can help with your posture and arch support, though be mindful of the raised heel.
Fallen arches can lead to multiple issues, such as painful or swollen feet and increased back or leg pain. Buying arch supports for flat feet can help your overall quality of life. The Cruv Heal Orthotic Insoles can help with flat feet and arch pain by distributing your weight evenly across your foot.
The 1.4 inch arch on these insoles will relieve stress on your spine, and are ideal for anyone who suffers lower back pain. They seek to stabilize your arches which realigns your body and absorbs the stress from your joint and lower back.
The 1.4 inch arch on these insoles will relieve stress on your spine, and are ideal for anyone who suffers lower back pain. They seek to stabilize your arches which realigns your body and absorbs the stress from your joint and lower back.
To Flex or Not to Flex
The human foot isn’t designed to be locked into position for long periods of time. We’ve got over 100 muscles, ligaments, and tendons in each foot, not to mention 26 bones. The human foot can bend, flex, and handle multiple terrains with ease.
When we then encase our flexible feet into work boots with a steel toe, a rigid frame, and an inflexible sole, it can cause issues. Sometimes you’ll have no choice but to wear safety boots, but a little flex in them can go a long way.
Work boots with a little more flexibility can relieve the pressure on your feet and ankles as your foot will be allowed to flex with the movement of your boot. If you can’t bend your work boot a little when it’s in your hands, you’re not going to be able to when it’s on your foot, and over time you’ll put extra strain on your ligaments and muscles, which won’t take long to reach your back.
Make sure your boots fit properly, and your arches are adequately supported. Minimize the discomfort by taking your boots off after work, and your muscles will thank you for it.
Those favorite pair of work boots you’ve had for years are comfortable and probably flexible due to being worn regularly. Wearing them feels like putting on comfy slippers. We don’t link flexible, comfortable old boots to back pain simply because they don’t cause back pain.
Ease the Pain
The link between wearing poorly fitting work boots resulting in back pain is beyond doubt, though if you’re still a doubter, a Doctor’s verdict on how footwear can cause back pain should confirm it for you.
Always ensure your work boots fit correctly, provide excellent arch support, and are flexible enough to bend a little when walking. I recommend using ARCH Pain Relief Orthotic Insoles to support your feet, but always ensure your boots fit perfectly.
I’ve used these insoles for years due to poor posture causing lower back pain. Due to lower back issues, I’ve even pulled my back playing frisbee with the kids! Having the proper arch support in my boots has helped a lot—my posture has improved, and I can wear my boots all day with minimal discomfort.
FAQs
Can boots make your back hurt?
There’s clear evidence that boots can cause back pain, but it’s worth clarifying that you reduce the risk of issues if the boots fit correctly and offer arch support. If poorly fitting boots are worn regularly, you risk affecting your movement and injuring muscles and ligaments. Over time, this will lead to back pain as your body compensates for your sore feet.
Can work boots cause hip pain?
The muscles and tendons in your legs and feet are all interconnected, and eventually, any issues you may have will lead to your lower back. Your hips are not left out either. By changing your gait to compensate for the pain in your feet or legs, you walk differently, which can cause your hips to suffer.
Inflammation, swelling, and pain when your hips move can all result from work boots being the wrong fit or having no arch support. In the same way that the ears, nose, and throat are all interconnected, something as simple as wearing boots that are too big can cause several issues with your body, including back and hip pain.
What happens if you wear boots too much?
Assuming your boots aren’t offering the stability or support you need, wearing boots too often can lead to conditions such as plantar fasciitis, which can be caused by repetitive foot strain. You also risk of your feet getting too hot, which in work boots is a common complaint. Sweaty feet can lead to foul odors, itchy feet, and even fungal infections.
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