If you spend a lot of time on your feet (hello nurses, retail workers, and teachers), you’re probably no stranger to an achy back. It’s easy to blame that feeling on your job (which definitely plays a role), but if you’re not wearing the best shoes for back pain, that’s likely making the situation worse. “Poor choice in footwear can lead to added stress on the joints and muscles, causing inflammation or strain” that extends from your feet all the way up your legs and back, Elizabeth Daughtry, DPM, FACFAS, a podiatrist based in North Carolina, tells SELF. So if your back could definitely feel better by the end of the day (raises hand), switching up your sneakers could help.
Of course, no shoes can fix back pain—and if you’re experiencing persistent, severe pain or numbness that’s taking a toll on your daily life, you should talk to a doctor, Jacob Smith, PT, DPT, COMT, a board-certified clinical specialist in orthopedic physical therapy with the Hartford HealthCare Rehabilitation Network in West Hartford, Connecticut, tells SELF. But wearing the right pair can reduce some of the stress and pressure that causes back pain to flare.
We spoke to Dr. Daughtry and Dr. Smith about how to find shoes that’ll relieve your discomfort, then rounded up the best options you can try (including several pairs I swear by for my own lower back pain).
Our top picks
- Best Overall: Hoka Clifton 10, $155
- Runner-Up: Brooks Ghost Max 2, $150
- Best Budget Pick: Skechers Arch Fit 2.0 Big League, $90
- Best Lightweight Option: Ryka Devotion X, $80
- Best for Long Periods of Standing: Vivaia Urban, $136
- Best for Lots of Walking: Keen WK400, $170
- Best Zero-Drop Option: Altra Paradigm 8, $160
- Best Trail Shoe: On Cloudsurfer Trail, $160
In this article
Shop the best shoes for back pain
Tired of coming home from work or your walks with a stiff back? Loosen up with our top picks below.
Best Overall: Hoka Clifton 10
With a subtle rocker sole and lots of foam, Hoka’s beloved Clifton running shoe has the key features of a back pain-friendly shoe. It’s lighter than the brand’s other bestseller, the Bondi, which makes walks feel like a breeze. SELF’s senior commerce editor tested the latest version of the Clifton and said, “It makes me feel like I’m doing less work while walking.” If you’re wary of pairs that have a heavy stack of foam or a sharply curved rocker sole, this is a great shoe to start with that’ll still relieve your pain. It even has a seal of acceptance from the American Podiatric Medical Association (APMA), which means podiatrists approve of it for keeping your feet happy and healthy.
The Clifton is also a favorite among podiatrists and SELF staffers for plantar fasciitis, a foot condition that’s characterized by heel pain when you walk. It shares some common causes with back pain, like flat feet and unsupportive footwear, so we’d call it a perk that the Clifton is suitable for both.
Sizes: US 4 to 12 | Widths: Medium, wide, and x-wide | Heel-to-toe drop: 8 millimeters
Runner-Up: Brooks Ghost Max 2
As its name suggests, the Ghost Max 2 has the maximum amount of cushioning Brooks uses in its shoes. It provides a thick, soft foundation underfoot that absorbs the shock of walking on hard surfaces, which can be a game changer if you work on your feet and deal with an achy back. I personally wear my pair anytime I have a long day of walking on pavement ahead of me. Without fail, my meandering dog walks and seemingly endless errands runs feel worlds better in the Ghost Max 2.
Plus, all that padding is balanced by a curved sole that keeps you moving (I never feel like I’m sinking into the shoe’s insole).
Sizes: US 5 to 12 | Widths: Medium, wide, and extra-wide | Heel-to-toe drop: 6 millimeters
Best Budget Pick: Skechers Arch Fit 2.0 Big League
Don’t sleep on Skechers when looking for functional footwear. The Arch Fit 2.0 Big League buoys every step with an airy memory-foam midsole. Its insole is designed to support your arch and disperse your weight evenly across the shoe (so you’re not putting too much pressure on any one point of your foot), but if you prefer to use a separate insole or a custom orthotic insert, it’s also removable.
Sizes: US 5 to 11 | Widths: Medium and wide | Heel-to-toe drop: N/A
Best Lightweight Option: Ryka Devotion X
When I want a little extra spring in my step, I turn to Ryka’s Devotion X. It’s designed for fitness walking, so it’s noticeably flexible and lightweight. However, it’s still highly supportive. I have flat feet and don’t notice any arch pain while wearing my pair.
I love how nimble I feel while strolling the neighborhood in these sneaks—they aren’t the plushest option on this list, but they have a pleasant bounce when I pick up the pace. The best part, though, is I can still bend and twist my remarkably loose back when I get back home.
Sizes: US 5 to 12 | Widths: Medium and wide | Heel-to-toe drop: 10 millimeters
Best for Long Periods of Standing: Vivaia Urban
When I say these sneakers are battle-tested, I mean it—I’ve worn my pair of Urbans to countless live events and concerts, including a two-hour show on concrete floors in the middle of an especially annoying low-back pain flare-up. Miraculously, around the halfway mark, I realized my back and hips were starting to feel better. This is likely thanks to the Urban’s well-padded footbed, which has extra cushioning under the heel, and its just-right heel drop (at least, it was just right for me—I didn’t feel pitched forward or totally flat-footed).
Sizes: EU 35 to 46 | Widths: Medium | Heel-to-toe drop: 8 millimeters
Best for Lots of Walking: Keen WK400 Walking Shoe
When I mentioned shoes with extreme rocker soles, the Keen WK400 is what I meant. Its outsole has a pronounced curve that keeps me moving when I’m walking all over town: My weight glides smoothly from my heel to my toe as I walk, and my strides feel steady yet propulsive. The sole is thick and relatively firm, while the built-in arch support provides some welcome structure.
I will say, even standing for a few minutes in the checkout line feels a little wobbly in these shoes, so take that into consideration if you have balance issues or want a more versatile pair of sneakers.
Sizes: US 5 to 12 | Widths: Medium | Heel-to-toe drop: 10 millimeters
Best Zero-Drop Option: Altra Paradigm 8
If you find that shoes with little to no heel drop feel best (for your back and feet), Altra’s Paradigm is an excellent choice. It has thick, shock-absorbing cushioning that definitely gives the shoe a soft ride, but it isn’t so squishy that it’ll throw you off your stride.
The Paradigm isn’t just a good fit for people with back pain—it’ll also feel comfy if you need some extra room through the toe box. Whether you have wide feet, deal with bunions, or just want space to spread your toes, Altra’s signature shoe shape will feel fantastic.
Sizes: US 5.5 to 12 | Widths: Medium and wide | Heel-to-toe drop: 0 millimeters
Best Trail Shoe: On Cloudsurfer Trail
Highly padded (especially through the heel), with a slightly curved sole and a protective exterior, On’s Cloudsurfer will save you from having to cut your hike short due to a cranky back. One SELF staffer’s husband loves his pair, noting that they help relieve his pain related to a herniated disc.
For safety on the trails, stick to easy-to-moderate terrain when you head out in your Cloudsurfers. Rocker-bottom shoes are designed for relatively flat surfaces—if the ground is really rocky or uneven, you may risk tripping or falling.
Sizes: US 5 to 11 | Widths: Medium | Heel-to-toe drop: 7 millimeters
What should you look for in a pair of shoes if you deal with back pain?
A lack of arch support is a common cause of back pain, Dr. Daughtry says. Without enough structure under your foot, your arch can collapse, leading to changes in your gait and potentially pain through your ankles, knees, hips, and back. The arch of your shoe should match the shape of your foot’s arch—look for one that’ll hold your midfoot comfortably, without propping it up too high or allowing it to fall flat.
Soft cushioning through a shoe’s midsole reduces the overall impact of your steps and takes some stress off your feet, Dr. Daughtry says. This kind of shock absorption is especially important if you’re standing or walking on hard surfaces for long periods of time, Dr. Smith says.
Dr. Daughtry says shoes with rocker bottom soles (meaning they curve upward at the toes and heels, like a rocking chair) can help relieve pressure on your foot joints and lower body. Just keep in mind that rocker soles are designed for forward movement, so they might feel unstable if you’re just standing in them.
Your shoe’s heel-to-toe-drop, or the height difference between its heel and forefoot, can affect your back too, Dr. Smith says. If your back pain flares up when you bend backward, look for a shoe with a lower drop—it won’t extend your lower back as much and may help it feel better, he explains. On the other hand, if bending backward eases your pain, consider looking for a shoe with a higher heel drop.
Try on a few pairs with noticeably different heel drops to get a feel for what you like. And if you’re still not sure, Dr. Daughtry says to avoid extremes—a.k.a. don’t wear shoes with dramatically high heels or totally flat footbeds, and instead look for ones with a moderate heel drop.
Who tested these shoes?
As SELF’s senior commerce writer and a longtime back-pain-haver (although copious amounts of PT and stretching have made it more manageable), I’m always on the lookout for new, good-for-your-feet shoes. Many of the pairs listed here are from my personal collection—I slip them on for errands, concerts, commutes, dog walks, and long days where I simply forget to sit down, and they keep me feeling fresh from my back to my feet. The rest of the shoes come highly recommended by other SELF staffers, their loved ones, and podiatrists. A handful are even approved by the APMA which, again, means experts consider them great picks for overall foot health.
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