Shoe Issues That Lead to Back Pain While Hiking

Choosing footwear in tune with your lifestyle and line of work is crucial for proper spine health. This is true for anyone, from school children to people in corporate offices. But when you regularly go on lengthy hikes in your free time, this is all the more critical. Due to the nature of the activity, comfort is essential if you want to avoid back pain.

lower back pain hiking

How Shoes Can Cause Lower Back Pain Hiking

Not only do you need the best comfortable work boots for standing all day, but also ones that are good for walking long distances. Having the best of both worlds is possible, but it requires extensive knowledge of people’s most common errors and how to avoid them. Here is everything that you need to know on the topic.

1. Improper Style Choice

 improper style choice

The number one mistake people tend to make when shopping for footwear is assuming that all models are identical. There is no universal pair of hiking boots to suit every situation. Depending on the terrain you plan to hike, you must choose the most appropriate alternative.

Trail boots represent the most popular variety. These are perfect when you pack lightly and don’t venture off the beaten path. They are usually low or mid-cut and are made from fabric and leather, with waterproof lining inside. However, if you are more adventurous, wear ankle-high rough-trail boots instead.

Other types include mountaineering footwear, off-trail, and technical scramble. Do not be intimidated by the vast array of specialty stores. They can help you pick the most suitable pair that is well within your budget and suits your hiking needs simultaneously. If you feel lost, consult with a sales assistant on site.

2. Poor Arch Support

Poor Arch Support

The second most common mistake hikers tend to make is not focusing enough on arch support. Wearing shoes that don’t hold your foot in the optimal position is a sure way to poor spinal health. Fortunately, if this is an issue you face, you can still get away with putting on something less comfortable if you make sure to attach orthopedic insoles inside them.

Providing proper relief for back pain is essential; this is one of the many ways you can do that. This is also good for people who enjoy taking long hikes on challenging terrain. They can be found in any more extensive pharmacy or sports store in your area, so don’t be afraid to go out and buy some. However, choosing the proper boots is more desirable in the long run.

For this reason, investing in a high-quality pair of hiking boots is essential. Specialized brands manufacture footwear with a 3 to 5mm insert between the midsole and outsole to make the entire construction not only durable and reliable but comfortable as well. Look for something that fits this criterion, and you’ll be all set.

3. The Wrong Size

The Wrong Size

Many people worldwide wear shoes that don’t fit and don’t even realize it until it’s too late. Therefore, it’s essential to choose the right size when shopping. By doing this, you will provide your entire musculoskeletal system with the proper support it needs to stay fit and healthy while at the same time making your long hikes more enjoyable.

Unfortunately, sizes differ from brand to brand and even from model to model within the same manufacturer’s range. This makes getting shoes in the correct size even more complicated, so you need to be savvy and test them out thoroughly in the store before making the purchase.

Go shopping in the afternoon, when your foot naturally expands throughout the day. Wear socks you’d typically wear with that type of item, and don’t forget to examine the product itself. Pay close attention to the soles. Are they sturdy and well-made? If the answer is yes, you might have found yourself a winner.


Can walking uphill cause lower back pain?

Incline walking can be a great way to help alleviate pain in your feet and lower back. The added stretch provided by an inclined terrain will make it easier for you to hit those pedals!

Is it OK to walk with lower back pain?

It is well known that many people with lower back pain find relief through aerobic exercise. Studies have shown this type to be so effective at reducing episodes and leg weakness that those participating often don’t require pharmaceutical intervention like painkillers or anti-inflammatory medication anymore!

How much should I walk with lower back pain?

When dealing with chronic lower back pain, it’s essential to start at the beginning and work your way up. You may want to try taking short walks daily or using a treadmill, depending on what is most comfortable for you!


Choosing and buying the proper footwear for hiking is difficult, especially considering that high-quality products come in many shapes and sizes. Nevertheless, you can easily make the right choice with some knowledge of the topic. Above everything else, you need to remember the nature of your activity.

Where will you be hiking? What type of terrain do you plan to venture on? Choosing the right style and ensuring that it offers proper arch support is necessary. What is more, you need to shop for footwear in your size.

Being a wise shopper and choosing products that fit perfectly is the best thing you can do.

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