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What is Back Pain?

by MASS4D® Insoles

Everybody has or knows somebody who has experienced back pain at least once in their lives. It can make performing even the most basic of functions like walking or turning seem like difficult tasks.

While the pain is felt differently by everybody, back pain often ranges from mild-to-severe or sharp-to-dull. It is always advisable to get any pain or discomfort that lasts for more than three days checked by a specialist for diagnosis.

There are many causes of back pain and learning about the most common ones can be helpful in both identifying and treating it. It can also be useful in determining whether the problem is structural or functional in nature.

Low Back Pain
An unhealthy foot posture stresses the lower back.

Foot Pain Relief, Injury Prevention, Better Posture and Sports Performance in One Insole     buy now

Common causes 

There are certain factors that can increase your chances of developing back pain.

For instance, standing for long hours on manmade surfaces such as tile, wood, and concrete flooring generally places excessive pressure on the feet as well as the body.

This is why retail assistants, waitresses and cabin crew are at a greater risk of developing pain in the lower back, especially with a pre-existing foot posture problem such as flat feet.

Most people are unaware of the effect flat arches can have on the rest of their body.

When you have foot posture problems, such as flat arches, your feet don’t move the way they’re supposed to. For example, your feet will have a tendency to roll excessively inwards, forcing your shin and thigh bones to twist inwards as well.

This type of unhealthy movement ends up placing unnecessary stress on certain parts of your body such as your knees, hips and lower back. As a result, these areas become vulnerable to pain with each day of uncorrected foot movement.

This is why people with flat feet are advised to avoid wearing ill-fitting or tight footwear that can increase this stress even more.

Moreover, as high-heeled shoes create a loss of balance and stability, the ankles and knees press forward to regain balance. This adds stress to the hips and the lower back, which also press forward as a result.

High Heels

Since the hip and lower back are stressed and outside their optimal position, hip pain and lower back pain can be experienced.

Another cause of back pain is calf tightness. When the calf muscles tighten, there is difficulty in straightening the knee while walking. This causes restricted movement in the knees as well as the hips, which ultimately shortens an individual’s walking stride.

As the calf muscles tighten, they can reduce movement at the ankle joint. This can limit the range of motion in the ankle, which shifts the body’s centre of mass forward. This causes muscles in the lower back to overwork in order to maintain an upright posture, gradually leading to an abnormally deep low back curve.

It is interesting to note that calf pain is often reported by women who regularly wear high heel shoes. Because of the heel height, the calf muscles are in a shortened position for extended periods of time. This causes tightness and pain in the calf muscles.

Calf tightness and low back pain can be caused by flat feet. When the foot arch flattens on the ground, it places excessive stress on the knees and hips, causing the hip angle to increase and tilt forward.

As a result, the lower back becomes increasingly curved, leading to low back pain.

Calf Tightness Back Pain

In some cases, calf tightness may cause a flatfoot posture.

Since there is restricted movement in the ankle and knee, the shape of the foot arch is forced to flatten in order to make up for reduced ankle range of motion. Over time, this causes a flatfoot posture to develop which can add more stress on the lower body.

Pregnant women often complain about back pain as well.

This is because the most noticeable change in the body as the pregnancy progresses is weight gain, more significantly in the torso region. This weight gain causes the pelvis to tip forward and increase the lower back curve.

Because of the added weight, the arch in your feet may flatten, which rolls your foot inwards while you stand or walk. This causes a domino effect as the alignment in the lower body and back get disturbed, which commonly leads to foot problems, hip pain and back pain.

Foot Pain Relief, Injury Prevention, Better Posture and Sports Performance in One Insole     buy now

What can I do about it?

Before pursuing any form of treatment, you should visit a specialist who can conduct a complete physical examination with posture analysis. This is important to narrow down the cause and to accordingly, determine the best treatment option.

A foot specialist should also examine your foot and body posture, walking stride and review your medical history for proper diagnosis and treatment.

When you have intense back pain, the first line of treatment should involve laying off any activities that can add more stress to the lower back.

If the pain becomes unbearable, your doctor may recommend over-the-counter medication or steroid injections in order to bring down the pain temporarily.

For mild pain, try ice therapy by applying an ice pack 10-15 minutes every hour on the painful region.

For flat feet, you can try arch strengthening exercises such as towel scrunches.

To perform this exercise, you simply need to place a towel under each foot (one at a time) and grab it with your toes until you reach the edge.

Since calf tightness is common in athletes, if you’re a runner, consider taking a few days off until your back has recovered completely.

You can practice light stretching exercises to improve flexibility of the calf muscles.

A simple calf stretch exercise involves sitting on the floor and putting a towel around the ball of one foot. Hold the towel with both hands. While keeping the legs as straight as possible, pull the towel and hold for five seconds. Relax and repeat four-five times before switching sides.

Another good calf stretch involves standing on a short step and sliding one foot back so that your heel drops to the ground. You can hold a wall or chair for support while doing this.

Hold this position for 20-30 seconds and repeat it five times for each foot.

Calf Stretch

It can also help to make smarter choices in footwear because good foot health can make you less vulnerable to low back pain.

The American Podiatry Medical Association (APMA) recommends shoes that provide adequate/good cushioning at the forefoot to allow the toes to relax.

If you’re going to wear high-heeled shoes, make sure the height is not more than 2 inches to avoid injuries caused by excessive pressure on the toes and ball of the foot.

Ideally, you should alternate between different types of shoes in order to reduce the stress placed on the feet and thus the lower body.

An active rehabilitation programme for low back pain should also include insoles that support foot shape, size, structure, flexibility, bodyweight and activity level.

MASS4D® Insoles in treatment programmes 

Insoles have many long-lasting benefits that extend beyond the feet. By supporting your feet in their most optimal positions during the day, any structural or functional defects in the body improve.

Your feet guide the movement of your body. So, when you have problems in your feet (such as a bad foot posture), it is bound to have an effect on the way your body moves.

If left untreated, you will gradually experience pain and discomfort in the muscles and joints. Moreover, you may also notice an unevenness in your overall posture – the right and left sides of your body may not look evenly aligned.

This is why providing proper support to the feet in the form of insoles becomes essential in the treatment of lower back pain that is caused by foot posture problems.

With MASS4D® Insoles in your shoes, your feet are held in positions that are well-suited to the rest of the body. This promotes movement of the joints within their healthy range of motion.

MASS4D® Insoles are also a way to restore alignment from the feet up to the hips and spine, which helps to reduce excess stress on the calf muscles and lower back.

Treating Low Back Pain

This is especially true when included in a comprehensive treatment programme that consists of spinal adjustments, strengthening and stretching exercises and/or pain relief therapies.

When your feet function well, your body is able to operate at peak performance, making it easier for you to engage in physical activities that help keep you fit and active.

MASS4D® Insoles help you move faster without pain in your feet or lower back to slow you down, or create more problems in the future.

MASS4D® Insoles are highly recommended by specialists for postural problems that lead to the development of back pain. Simply click on the link below and order your pair of MASS4D® Insoles for a long-term solution to back pain caused by foot posture problems.

Foot Pain Relief, Injury Prevention, Better Posture and Sports Performance in One Insole     buy now

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