Tips to Avoid Long-Term Back Pain from Wearing High Heels

11/25/20232 min read

woman in pink patent leather stilettos
woman in pink patent leather stilettos


Are you someone who loves to wear high heels but often find yourself suffering from back pain? You are not alone. Many women experience back pain as a result of wearing high heels for extended periods of time. However, this does not mean you have to give up your favorite footwear altogether. With a few simple tips and tricks, you can avoid or minimize the risk of long-term back pain caused by wearing high heels.

1. Choose the Right Size and Fit

One of the most important factors to consider when wearing high heels is the size and fit. Ill-fitting shoes can put unnecessary strain on your back, leading to pain and discomfort. Make sure to measure your feet accurately and choose heels that provide adequate support and cushioning.

2. Opt for Lower Heel Heights

While sky-high stilettos may look glamorous, they can also wreak havoc on your back. Opt for lower heel heights, such as kitten heels or wedges, which provide better stability and distribute your weight more evenly.

3. Invest in Quality Shoes

When it comes to high heels, quality matters. Investing in well-made shoes with proper arch support and cushioning can make a world of difference in preventing back pain. Look for brands that prioritize comfort and design.

4. Take Regular Breaks

Wearing high heels for prolonged periods can strain your back muscles. To avoid this, make sure to take regular breaks and give your feet and back a rest. Kick off your heels and stretch your legs and back whenever possible.

5. Strengthen Your Core

A strong core can help alleviate back pain caused by wearing high heels. Incorporate exercises that target your core muscles, such as planks and Pilates, into your fitness routine. A strong core provides better support for your spine and reduces the strain on your back.

6. Practice Good Posture

Proper posture is essential when wearing high heels. Keep your shoulders back, chest lifted, and spine aligned. Avoid slouching or leaning forward, as this can put additional pressure on your back. Practice walking with confidence and maintaining a straight posture.

7. Use Inserts or Cushions

If you find that your high heels lack sufficient cushioning, consider using inserts or cushions to provide extra support. There are various types of inserts available that can help reduce the impact on your back and make wearing heels more comfortable.

8. Alternate with Flats

Giving your feet a break from high heels is crucial for preventing long-term back pain. Alternate between wearing heels and flats to give your back a chance to recover. Flats provide better support and allow your feet and back to rest and relax.

9. Massage and Stretch

After a long day of wearing high heels, treat yourself to a massage or indulge in some stretching exercises. Massaging your feet and back can help relieve tension and reduce the risk of developing chronic back pain. Stretching exercises can also help improve flexibility and prevent muscle imbalances.


Wearing high heels doesn't have to result in long-term back pain. By following these tips, you can minimize the risk and enjoy your favorite footwear without compromising your back health. Remember to choose the right size and fit, opt for lower heel heights, invest in quality shoes, take regular breaks, strengthen your core, practice good posture, use inserts or cushions, alternate with flats, and indulge in massage and stretching. With these strategies in place, you can confidently rock your heels while keeping your back pain-free.