When patients come into Coastal Life Wellness with lower back pain, they rarely think to mention their feet. But as a chiropractor, I often find that foot and ankle mechanics play a crucial role in spinal alignment/function and overall musculoskeletal health. If you're struggling with chronic lower back pain, your feet could be the missing piece of the puzzle.
The Connection Between Your Feet and Lower Back Pain
Your feet are the foundation of your body. Every step you take sends shockwaves up through your legs, pelvis, and spine. When your feet aren’t functioning properly—due to fallen arches, weak foot muscles, or poor biomechanics—your body compensates in ways that can create misalignment and pain. Over time, this strain affects your knees, hips, and ultimately, your lower back.
Common Foot Issues That Affect the Lower Back
Flat Feet (Overpronation) – When the arches collapse, your ankles roll inward, altering the alignment of your knees and hips. This misalignment can lead to excessive strain on the lower back.
High Arches (Supination) – If your arches are too high, your feet may not absorb shock properly, causing increased impact on the spine with each step.
Weak Intrinsic Foot Muscles – The small muscles within the foot play a vital role in stability. When weak, they contribute to poor posture and an unstable foundation, which can ripple up to the lower back.
Improper Footwear – Shoes with inadequate support, such as flip-flops or worn-out sneakers, force the body to compensate, leading to pain and dysfunction.
How to Strengthen Your Feet and Reduce Lower Back Pain
Addressing foot dysfunction can help reduce stress on the spine and improve posture. Here are some exercises to help:
1. Towel Scrunches (With Progressive Loading)
Sit in a chair with a towel under your foot.
Use your toes to scrunch the towel toward you, engaging the foot muscles.
Progress by adding a small weight to the towel for increased resistance.
2. Short Foot Exercise (Arch Activation)
While seated or standing, gently pull the ball of your foot toward your heel without curling your toes.
Hold for 5-10 seconds and repeat. This helps strengthen the arch and improve stability.
3. Toe Yoga (Independent Toe Control)
Lift only your big toe while keeping the others down, then switch.
Improves neuromuscular control and foot strength, reducing compensatory patterns.
Chiropractic Care for Foot-Related Back Pain
At Coastal Life Wellness, we take a holistic approach to pain management. Chiropractic adjustments, combined with foot-strengthening exercises, custom orthotics, and lifestyle modifications, can address the root cause of your lower back pain. If you’ve been struggling with persistent discomfort, a thorough assessment of your feet might be the key to lasting relief.
Find Relief at Coastal Life Wellness
If you're experiencing chronic lower back pain, don’t overlook the role your feet play in your overall health. Book an appointment with Dr. Alfredo at Coastal Life Wellness to get a comprehensive evaluation and personalized treatment plan. I will always address your issue as only a piece of the puzzle. Everything in your body is connected and influences each other up and down. Let's get to the problem instead of just patching and repairing the painful area.
Keywords: Lower back pain, foot biomechanics, chiropractic care, fallen arches, foot strengthening exercises, posture correction, spinal alignment, chronic pain relief, holistic health, Coastal Life Wellness.
Dr. Alfredo is a health enthusiast who’s goal is to help people and families live healthier, happier lives. My philosophy on health is simple - our body’s have the amazing ability and potential to self-adapt, self-regulate and THRIVE in this world.
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