High heels are a staple in many wardrobes, often seen as a symbol of elegance and professionalism. But if you’re one of the many women who love their heels yet suffer from back pain, it might be time to reconsider your footwear choices. A recent study by Fadhila Firmanurulita and colleagues highlights the hidden risks of wearing high heels, specifically for female sales employees who spend long hours on their feet. Let’s dive into how those stylish shoes might be affecting your spine and what you can do about it.
The Allure and Consequences of High Heels
Heels have long been associated with power, confidence, and style. They help make a memorable impression but come with consequences that are more than just skin deep. Many studies have documented the adverse effects of high heels on posture, gait, and overall musculoskeletal health.
Firmanurulita conducted a comprehensive analysis, aiming to quantify the relationship between high heel use and low back pain in female sales employees. They found that women who wore high heels were 1.41 to 6.0 times more likely to experience back pain compared to those who didn’t wear high heels, highlighting a significant association between wearing high heels and an increased risk of developing chronic low back pain, especially for those who spend long hours standing or walking in them.
How High Heels Affect Your Spine
Wearing heels changes your body’s natural alignment, particularly affecting your spine. When you wear heels, your center of gravity shifts forward, causing your lower back to arch more than usual to keep you balanced. This can lead to muscle fatigue, discomfort, and pain over time.
But it’s not just your back that’s affected. High heels can also cause issues with your feet, ankles, knees, hips, and even your posture overall.
The Broader Musculoskeletal Impact of High Heels
- Foot and Ankle Issues: Heels put extra pressure on the forefoot causing foot pain and calluses.1 The foot position can increase the risk of ankle sprains.
- Knee Pain: The elevated heel height changes how your knee joint works, putting more stress on it and potentially contributing to conditions like osteoarthritis over time. 2 3
- Hip and Pelvic Strain: To compensate for the forward shift in your body’s center of gravity, your pelvis tilts, causing strain on your hip muscles and joints.
- Calf Muscle Shortening: Regularly wearing high heels can cause your calf muscles to shorten and tighten, possibly leading to discomfort when wearing flats.
- Postural Changes: High heels can lead to changes in your overall posture, potentially causing neck and shoulder pain as your body tries to maintain balance.4
Best heel height for back health
When it comes to reducing your risk of musculoskeletal issues, the height of your heels matters:
- Recommended Heel Height: A heel height of 1 to 2 inches is generally considered safer and more comfortable for long wear. It offers a balance between style and support, reducing strain on your spine and lower limbs.
- Problematic Heel Height: Heels above 3 inches significantly increase the risk of discomfort and injury. If you love high heels, try limiting the time you wear them and opt for styles with a wider base or platform to distribute weight more evenly.
What You Can Do
If you’re experiencing back pain and suspect your high heels might be to blame, consider these tips:
- Footwear Options: Choose lower-heeled or more ergonomic footwear options that provide better support. Your feet (and back) will thank you!
- Frequent Breaks: Take regular breaks to alleviate muscle fatigue and reduce discomfort if you need to wear high heels for extended periods.
- Education and Awareness: Learn about the potential health risks associated with high heels and make informed decisions about when and where to wear them.
- Consult a Professional: If you’re struggling with back pain, consult a healthcare professional. They can provide personalized advice and recommend exercises or treatments to alleviate discomfort.
- Foot and Posture Exercises: Incorporating exercises that strengthen your core and improve posture can help mitigate the impact of high heel use on your spine and lower limbs.
Take Action for Your Health
Your health and comfort are worth more than any fashion statement. If you love your high heels but hate the pain they cause, it’s time to take action. Start by reassessing your footwear choices and considering alternatives that prioritize comfort without sacrificing style.
Don’t let back pain become a permanent part of your life. Consult a healthcare professional to explore solutions tailored to your needs. With the right guidance and support, you can enjoy the best of both worlds: fashion and comfort.
Conclusion
High heels may remain a fashionable choice for many women, but it’s essential to recognize and address the potential health risks they pose, particularly in occupational settings. By fostering a culture of awareness and implementing ergonomic practices, you can make choices that prioritize both style and health.
Ultimately, promoting a healthier approach to footwear can lead to a more comfortable and productive work environment, benefiting both individuals and organizations. So, the next time you slip on those heels, consider how they might be impacting your body and make choices that prioritize your well-being.
Dr Notley your chiropractor and athletic therapist in Winnipeg
- https://www.sciencedirect.com/science/article/pii/S1268773115001654 ↩︎
- https://www.sciencedirect.com/science/article/abs/pii/S0966636221000199 ↩︎
- https://journals.uol.edu.pk/PJPT/article/view/897 ↩︎
- https://www.logan.edu/mm/files/LRC/Senior-Research/2012-Apr-18.pdf#page=10.39 ↩︎
Originally posted on May 17, 2022 @ 4:38 pm