Podiatrist Recommends the Top 9 Shoes for Alleviating Back Pain in 2023

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It’s a fact: back pain is one of the worst kinds of pain around. Since the spine is connected to, well, pretty much everything, every little movement when experiencing back pain can feel excruciating, to say the least. While there are many first-line ways to approach back pain, from meds to physical therapy to acupuncture, and of course, seeing your doctor, there’s an additional fix you likely haven’t thought of: your shoes. Starting from your feet all the way up to your spine, substantial pain relief could be achieved by just switching out your footwear.

“Back pain can occur for a variety of reasons,” says Anne Sharkey, D.P.M., a podiatrist based in Austin, Texas. “In my patient population, frequently those with flat feet experience pain in their low backs. In this case, getting my patients into a more supportive shoe and maybe even orthotics can result in improvements in their back pain.”

When back pain begins to impact your daily life, it’s definitely time to visit your doc and rethink your footwear. From running shoes to dress shoes to ones that won’t break the bank, we asked Sondema Tarr, D.P.M., a podiatrist based in Phoenix, Arizona, for her top shoe recommendations. And it’s no surprise at all — classic, tried-and-true brands made the list.

Quick, responsive, and designed for roads, Dr. Tarr has chosen these shoes as her overall best shoes for back pain. Calling them “lightweight, yet very versatile,” she says that these can be worn during work, with cushioning that will feel good to those who have to stand or walk for hours daily (such as nurses looking for supportive shoes), and they can be sported at the gym, too. They’re also ideal for everyday life.

We found the fit of these shoes to be truly excellent after the initial break-in period. The shoe grips the foot without applying undue pressure on the heel and the toebox is firm but doesn't jam when we run. There is an appropriate amount of space between our toes and the end of the shoe. These are also incredibly lightweight — 7.4 ounces, making it a great choice for all-day wear when it starts feeling hard to pick up your feet.

The cushioning and midsole stack height help create proper alignment and make it “so that your gait is normal,” as Dr. Tarr says. “Abnormal gait, if not corrected, can lead to back pain.” And you don’t need even more back pain, right? We witnessed this during testing by watching our stride in the mirror while running on a treadmill and the shoes produced a smooth gait. The shoes felt like an extension of our feet, rather than something we put on.

Sizes: 5-12 | Width: Medium | Colors: 6

Let’s face it — shoes can be downright expensive at times. That’s why finding a great pair at $50 is like stumbling across a unicorn, but here they are. Calling this a “quality shoe,” Dr. Tarr says that Saucony is a brand that’s frequently recommended by podiatrists for its “commitment to making shoes with foot health and proper alignment at the forefront.” This is accomplished through the thick foam midsole and durable sole. “Proper foot alignment and back pain prevention go hand in hand,” Dr. Tarr observes.

Sizes: 5.5-12 | Width: Medium | Colors: 4

Time and time again, among podiatrists, New Balance is a beloved brand. And this model, with features like a Fresh Foam midsole, grippy rubber outsole, and adjustable laces, is just right as a walking shoe. Describing it as “a lighter-weight shoe with ample cushion throughout the sole,” Dr. Tarr praises the “rock bottom design,” otherwise known as a rocker that can reduce pressure under the ball of the foot. This structure can help propel you forward more easily. In general, she says that this particular shoe design could be helpful to those with back pain, which means that you don’t have to say goodbye to your daily walks due to backaches.

Sizes: 5-12 | Width: Medium and Wide | Colors: 8

Pointing out that this is Brooks’ “lightest-weight running shoe offering,” Dr. Tarr says that in general, lighter shoes give runners more of a connection to the ground beneath them, which can have an anchoring, supportive effect for your back and entire body. With a light feel, quick-to-respond midsole, and plenty of cushioning, Dr. Tarr says that this shoe isn’t just a beneficial option to those experiencing back pain – they’re great for runners and athletes overall. She adds, “Brooks is a brand that has been given a stamp of approval by the APMA,” or the American Podiatric Medical Association.

For how lightweight it is, this running shoe is very cushioned. It’s also incredibly responsive and a great speed shoe. We tested it on the track and felt that the sneaker absorbed impact well and there was very little shock to our legs or back. We even wore it for a 2+ hour long run and ended our miles relatively pain-free. We would strongly consider using these shoes as a lightweight option for half and full marathon race distances, especially if you’re racing for a PR. 

Sizes: 5-13 | Width: Medium | Colors: 6

Referring to Birkenstocks as “a favorite of many people across generations,” Dr. Tarr says that there’s a reason for this. “Birkenstock’s footbed does mold to your foot over time, giving you a custom shoe for your needs,” she explains, noting that the break-in process will take some time. “But it is so worth it to have a unique pair of shoes, molded to you,” she says. Since it’s essentially a custom-made shoe for your body and the way you move, it can also ease back pain in the process. The shoe features a cork-latex footbed, suede footbed lining, and a flexible, lightweight sole. 

Sizes: 4-12.5 | Width: Medium and Wide | Colors: 2

“Vionic’s dedication to healthy feet and fashionable, modern designs make them a stand-out brand,” Dr. Tarr shares, saying that Vionic’s footbed is designed like an over-the-counter orthotic, providing arch support and additional heel padding. These shoes are outfitted with footbed technology called Vio-Motion Technology that supports your arches and offers extra comfort, and the orthidic support is built right in. 

But, you should be aware they take a bit to break in. As the company says on its website, “Within one to two weeks you should find the product completely comfortable and supportive.” And at only 1.25 inches, Dr. Tarr says that the low heel can additionally help prevent back pain. A too-high heel can change the way you walk, which can negatively impact your joints all the way up to your spine.

Sizes: 5-11 | Width: Medium | Colors: 3

Dr. Tarr sings the praises of New Balance shoes, especially pointing out their superior orthopedic properties. Apart from back pain, she says that the brand is ideal for anyone who’s diabetic, has severe arthritis in their feet, or has any foot deformities. Coming in an impressive range of sizes and widths (all the way up through XX-Wide), Dr. Tarr says that these shoes, featuring a cushioned collar, a foam midsole, and ROLLBAR® technology that prevents rear-foot movement, will fit nearly all foot types. “Controlling pain in the feet means that a person is less likely to change how they walk, which can help ease back pain,” she says. 

Sizes: 5.5-12 | Width: Narrow, Medium, Wide, X-Wide, and XX-Wide | Colors: 1

Dr. Tarr says that if you work in an environment with slippery floors, and falling is a constant concern for you, anti-skid shoes, like these from New Balance, are a must. As another shoe brand that’s received the stamp of approval from the American Podiatric Medical Association (APMA), Dr. Tarr calls these shoes “very structured,” with support that can help you get through those long shifts. With this level of structure, Dr. Tarr says that this can alleviate foot pain caused by things like heel spurs, Morton’s neuroma, or arthritis, “which all can change how you walk and later on cause back pain.” 

Sizes: 5-12 | Width: Medium and Wide | Colors: 8

Available in narrow, medium, and wide widths and machine-washable to boot, these fabric shoes from Clarks are lightweight and breathable, as Dr. Tarr says. All of Clarks’ shoes are designed with something called Ortholite cushioning, which takes the strain off feet and absorbs shock. Also, since it has a flexible sole, Dr. Tarr says that it’s possible to wear an orthotic or insert with these shoes if you need even more support for your back and body as a whole. 

Sizes: 5-12 | Width: Narrow, Medium, and Wide | Colors: 10

We started our search for the best shoes for back pain by interviewing two podiatrists: Anne Sharkey, D.P.M., a podiatrist based in Austin, Texas, and Sondema Tarr, D.P.M., a podiatrist based in Phoenix, Arizona. With their expert insight, we sought to understand how shoes can alleviate (or cause) back pain, plus what features to look for when shopping for supportive, cushioned shoes. We also asked these podiatrists to recommend tried-and-tested shoes for back pain, asking them to expand on their insights on cushioning, support, heel-to-toe drop, stability, and more. With their expert recs, we curated this list for readers.

Cushioning is truly key when it comes to looking for shoes that will reduce back pain. Dr. Sharkey explains that cushioning in shoes helps to decrease the shock and stress propagated through the joints in the body, which results in decreased and/or alleviated back pain. And you’ll have comfier tootsies, too! 

Everyone’s arches can benefit from support, whether they’re low or high, which is why it’s important to seek out shoes that come with supportive elements, like midsole cushioning or built-in orthotics. As Dr. Sharkey states, “Back pain can increase when wearing shoes that lack support.” 

Never heard this term before? As it turns out, it can prove to be essential if you’re searching for back pain-relieving shoes. 

“Heel drop is the difference in height between the heel of the shoe and the toe box of the shoe,” Dr. Sharkey says. “Different shoes have different heel drops. For instance, a high-heel or wedge shoe has a significant heel drop, whereas a zero-drop running shoe has none. The lower the heel drop, the more the ankle joint will move through the range of motion.” In other words, anything with a heel can potentially put stress on the spine, while a low-drop or zero-drop shoe will temper down that pressure. 

Shelby Deering is a freelance health and lifestyle writer who has been working full-time as a freelance writer for nearly a decade. After earning her master’s degree in Journalism and Mass Communication from the University of Wisconsin-Madison, she worked as a magazine editor for nearly seven years. Since then, she has written on health topics widely ranging from spinal conditions to running advice to mental health disorders, contributing to print outlets and websites including USA Today, Prevention, Runner’s World, Healthline, Good Housekeeping, HealthCentral, and more. As a lifetime runner who frequently suffers from plantar fasciitis, she knows the importance of wearing the right shoes.