High heels, the ultimate fashion statement that can elevate any outfit from mundane to magnificent. However, beneath their glamorous façade lies a potentially sinister truth, they might be wreaking havoc on your back. Chronic back pain, often dismissed as a mere nuisance, can be a debilitating condition that affects yourdaily life. And, surprisingly, those beloved heels might be the culprit. Let's explore the orthopaedic perspective on how high heels can impact spinal health with Dr Manish Ladhania, Consultant, Orthopedics & Joint Replacement Surgeon, Kokilaben Dhirubhai Ambani Hospital, Indore, and what you can do to strike a balance between style and well-being.
Love Your Heels? Your Back Might Not!
We’ve all heard the saying—“Beauty is pain.” But when it comes to high heels, that pain might be sending a message your back is desperately trying to convey.
"As an orthopedic surgeon, I often see women come in with chronic lower back pain, knee discomfort, or even hip issues. And while many factors can contribute, one sneaky culprit is often overlooked, the high heels in their closet," said the expert.
The Hidden Cost of Elevation
Your high heels can alter your spine's natural and normal alignment. When you wear stilettos, your weight shifts forward. To compensate, you arch your lower back even more than normal (called lordosis) which puts stress on the muscles, ligaments, and joints (especially your lumbar spine).
While one night of glam in heels isn't going to damage your back, daily, long-term wear is where the damage occurs.
Not Just Back Pain
The damage doesn't only happen in your spine, your knees also suffer. If your heel is elevated, the biomechanics of walking changes, and your knees are left partially bent, which puts constant strain on the knee joint. For someone already prone to arthritis or joint pain, this can be significantly damaging.
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Even your feet aren’t spared, bunions, hammertoes, plantar fasciitis, and Achilles tendon shortening are all commonly seen in long-term heel users.
What the Body Really Wants?
Our bodies are designed for balance. Barefoot or flat-footed walking allows for even weight distribution from the heel to the ball of the foot. When you tip that balance, literally, it sets off a chain reaction up the entire kinetic chain (feet, knees, hips, back).
"Here’s the reality: I’m not here to tell you to toss your heels. Fashion has its place, and confidence often comes from dressing in a way that makes you feel your best. But moderation and mindfulness are key," said Dr Ladhania.
Tips to Save Your Back Without Ditching Style:
- Limit heel height – Stick to heels under 2 inches for regular use.
- Alternate with supportive shoes – Give your feet a break with cushioned flats or sneakers.
- Use inserts or orthotics – Gel pads or arch supports can ease pressure.
- Stretch regularly – Especially your calves, hamstrings, and lower back.
- Listen to your body – Pain is never “normal.” Don’t ignore what your back is trying to say.
Style Shouldn’t Hurt
You can absolutely be stylish without sacrificing your spine. Your body does so much for you, it deserves comfort, care, and balance in return.
Next time you reach for those heels, ask yourself: "Am I wearing these for a few hours of style, or risking years of discomfort?" If you can find a balance, your back, and your future self will thank you.
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