Back pain has many causes, but regardless of how you got it, it can be incredibly intrusive to your fitness routine and daily lifestyle. Common treatments to reduce symptoms of back pain may include physical therapy, medication, targeted exercises, and even wearing the right shoes. The best shoes for back pain offer substantial support and superior cushioning, working to alleviate discomfort and prevent symptoms from resurfacing.
To find the best shoes for back pain, we first consulted foot surgeons and podiatrists to learn more about what key features are important to help alleviate pain. Then, we spent over 20 days testing 43 expert-approved shoes from top, trusted brands by wearing them while running, walking, and in our daily routines. Our top selections earned high scores for fit, cushioning, comfort, stability, responsiveness, and value.
What to Know Before You Shop
Lower back stiffness, soreness, and pain can be exacerbated by wearing inappropriate footwear during prolonged standing, distance walking, or running, and high-impact workouts. If you experience these symptoms:
- Select shoes with a proper fit, well-cushioned midsole, arch support, and generous shock absorption.
- Avoid shoes with flat soles, minimal cushioning, poor arch support, and high heels.
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Good arch support
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APMA-approved
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Promotes better posture
Key Specs
Size Range: Women’s 6-11 (medium, wide), Men’s 7-15 (medium, wide) | Weight: 7.9 ounces | Materials: Mesh upper, foam midsole, rubber outsole | Best For: Walking, running | Our Overall Rating: 5/5
Who They’re For
Best for runners, walkers, or anyone who spends prolonged periods on their feet.
Why We Love Them
If you have a history of back pain, Topo’s Athletic Atmos Running Shoes deliver the support and shock absorption you need to help alleviate symptoms and prevent future flare-ups. During testing, we walked 4 miles daily at least five times a week and found that the thick foam midsoles offered effective impact protection. The plush cushioning also felt lightweight and responsive, putting a spring in our step and propelling us forward.
The shoe’s arch support improved our posture, helping us stand up straighter and keep our back aligned. And the grippy rubber outsole added to its overall stability. We also found that the combination of a roomy toe box and narrow heel made for a very comfortable, secure fit. Plus, the soft, breathable mesh upper kept our feet comfy and cool. We also appreciate that they’ve been awarded the American Podiatric Medical Association (APMA) Seal of Acceptance, which means they’ve been recognized for promoting foot health.
Also available in men’s sizes at Amazon, Zappos, and Topo Athletic.
Potential Flaws
- While the mesh uppers allow for great ventilation, these shoes may not be warm enough in colder conditions.
Most Valuable Insight
“If I walk too much, my lower back starts to hurt, but I didn’t have any back pain flare-ups while wearing these shoes. They provide solid shock absorption and reduce the impact on my back and joints during my speed walks. I can put them on first thing in the morning and wear them all day pain-free.” —Stacey W., Verywell Fit product tester
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Wide toe box
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Plush cushioning
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Good arch support
Key Specs
Size Range: Men’s 7-15, Women’s 5-10 | Weight: 9 ounces | Materials: Mesh upper, foam midsole, rubber outsole | Best For: Walking, running | Our Overall Rating: 5/5
Who They’re For
Best for walkers and runners who want a supportive, comfy shoe suitable for various surfaces and distances.
Why We Love Them
For optimal comfort, shock absorption, and support, we love GDEFY’s Lauff Athletic Shoes. As avid walkers and runners, we found these shoes reduced impact on our feet, back, and joints, helping to alleviate pain and improve overall comfort during our walks and runs. This pair also stands out for its plush cushioning, which made us feel like we were walking on clouds.
When we tested these on various surfaces, we felt confident and worry-free thanks to the shoe’s durable, grippy rubber sole. The impressive arch support also helped prevent fatigue and kept us stable while on our feet for several hours. Plus, the wide toe box offers enough room to avoid any pinching or discomfort, which we really appreciate during long walks.
Also available in women’s sizes at Amazon and GDEFY.
Potential Flaws
- While the shoes are available in a few colors, we wish they had more options.
Most Valuable Insight
“These shoes made a noticeable difference for me. They’re super comfortable and provide great cushioning, which helped reduce my discomfort, especially after long periods of standing or walking. I didn’t feel fatigued, and I was able to go on longer walks without my back or body acting up.” —Benny W., Verywell Fit product tester
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Key Specs
Size Range: Women’s 6-11 (medium, wide, extra-wide), Men’s 8-15 (medium, wide, extra-wide) | Weight: 13 ounces | Materials: Mesh upper, foam midsole, rubber outsole | Best For: Walking, running | Our Overall Rating: 4.9/5
Who They’re For
Best if you need a plush, breathable, and supportive shoe for all-day wear.
Why We Love Them
If plush comfort and stability are your top priorities, we recommend GDEFY’s Ion Athletic Shoes. During testing, we noticed a huge reduction in back pain and fatigue when wearing these shoes for extended periods. The well-cushioned midsole provided outstanding shock absorption for our knees, hips, and ankles while walking and standing on concrete floors for over eight hours a day.
Given their thicker sole, we were also pleasantly surprised by the shoes’ reliable stability and arch support. Our feet stayed flat on the ground, and we didn’t roll our ankles despite walking on uneven and damp surfaces. They also felt very breathable, so our feet didn’t get hot or sweaty, even during extended wear.
Also available in men’s version at GDEFY and Amazon.
Potential Flaws
- Although we like the shoe’s comfort and performance, this pair isn’t as aesthetically pleasing as some other options on our list.
- The heel is slightly more elevated than the rest of the shoe, which may cause discomfort if you have bunions or plantar fasciitis (inflammation of the tissue that connects the heel bone to the toes).
Most Valuable Insight
“These shoes reduce my back pain when I wear them consistently. They also decrease my fatigue when I wear them all day on concrete floors. I feel like I can go home and actually do something instead of just lying down due to my back pain. The pain relief after one day of wearing them was very noticeable.” —Rachel M., Verywell Fit product tester
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Key Specs
Size Range: Women’s 5–12 (medium, wide, extra-wide) | Weight: 9.5 ounces | Materials: Knit upper, foam midsole, rubber outsole | Best For: Walking, casual wear | Our Overall Rating: 5/5
Who They’re For
Best for those with wide feet who need a responsive, high-quality shoe for fitness walking and casual wear.
Why We Love Them
If you’re tired of back pain slowing you down on your daily walks, we recommend Orthofeet’s Coral Stretch Knit Shoe. Its well-cushioned, responsive midsole and targeted support in the arch, heel, and ankle deliver soft landings and stability to help protect your back and joints. During testing, we noticed that the shoe’s mild rocker shape propelled us into our next stride, providing easy transitions between every step.
We love that this APMA-approved shoe comes with arch boosters and spacers (adjust the space inside the shoe) that offer a more customized fit. Plus, its soft, stretchy upper easily contours to the shape of your foot, and works well if you have bunions, arthritis, hammer toe (when the toe bends at the middle joint), or foot swelling. We appreciate that the roomy toe box provides ample space for our toes to move, and its durable, grippy rubber outsole adds to its overall safety and stability.
Potential Flaws
- We love that these shoes have a roomy toe box and come in wide and extra-wide sizes, but they may be too spacious for narrow feet.
Most Valuable Insight
“I would not change anything about these shoes. They’re extremely comfortable, and I would happily purchase several pairs in multiple colors.” —Gabrielle R., Verywell Fit product tester
Verywell Fit
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Thick, supportive cushioning
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Excellent traction, even on wet terrain
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Breathable mesh upper
Key Specs
Size Range: Women’s 5-12, Men’s 7-14 | Weight: Not listed | Materials: Mesh upper, foam midsole, rubber outsole | Best For: Walking, running, everyday wear | Our Overall Rating: 4.9/5
Who They’re For
Best for walkers and runners with narrow- or average-width feet who want a shoe to balance support and comfort.
Why We Love Them
Saucony’s Tide 2 Running Shoe impressed us with its outstanding support, shock absorption, and traction—all at a budget-friendly price. We put these to the test during a time when we were regularly doing Pilates, walking, and on our feet all day. We noticed that the thick but firm cushioning provided immediate relief, helping our joints feel supported and keeping our back discomfort in check. And the solid arch support kept our feet in alignment, reducing stress on our back muscles.
We appreciate the shoe’s durable rubber outsole, which provided reliable traction on various surfaces, including pavement, grass, and even a very wet waterpark. Its breathable mesh upper also keeps our feet cool and comfy. Plus, throughout the testing period, we never experienced any painful blisters.
Also available in men’s sizes at Amazon, Zappos, and Saucony.
Potential Flaws
- The toe box is narrow and may not work well for those with wide feet.
- While our feet always felt comfy and supported while wearing these shoes, they weren’t as effective for back pain after four hours of wear.
Most Valuable Insight
“These shoes have a thick foam cushion to help absorb the impact on my joints and back. I would recommend them to people that are looking for a supportive, comfortable, and reasonably priced shoe that can help eliminate added back tension.” —Jessica C., Verywell Fit product tester
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Key Specs
Size Range: Women’s 5–11, Men’s 7-14 | Weight: 7.2 ounces | Materials: Mesh upper, foam midsole, rubber outsole | Best For: Walking, running | Our Overall Rating: 5/5
Who They’re For
Best for short- and long-distance running, especially if you’re working on speed.
Why We Love Them
Running can exacerbate back pain, so choosing the right shoe is essential. We love On’s Cloudsurfer Running Shoe because it offers the ideal blend of support and speed that runners need. During test runs outdoors and on the treadmill, we loved that the plush, full-length midsole provided immediate cloud-like comfort, bouncy energy return, and protective shock absorption.
Despite all that support, these shoes feel shockingly lightweight, helping to reduce strain on our feet and back. Made with a breathable mesh upper, they offer a snug yet flexible fit that we found prevents uncomfortable slipping, chafing, and foot blisters. Whether you prefer short or long distances, we think this is an excellent pick for outdoor and treadmill running.
Also available in men’s sizes at On and Dick’s Sporting Goods.
Potential Flaws
- We wish the shoe had more width options to accommodate narrow and wide feet, though we didn’t have any issues finding the right fit.
Most Valuable Insight
“These shoes met and exceeded all expectations—they’re 100% aligned with the price that they’re sold at. Honestly, they’re great for any activity because of how comfortable they are.” —Sophia H. Verywell Fit product tester
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Key Specs
Size Range: Women’s 5–11 (medium, wide) | Weight: 8 ounces | Materials: Mesh upper, foam midsole, rubber outsole | Best For: Walking, casual wear | Our Overall Rating: 4.6/5
Who They’re For
Best if you want a comfy and casual slip-on sneaker for walking, traveling, and daily wear.
Why We Love Them
Skechers Slip-Ins Ultra Flex Shoes boast a convenient slip-on design and a budget-friendly price, making them an excellent choice for those seeking comfortable and supportive shoes for walking, travel, or casual wear. During testing, we appreciated that we were able to slip into them completely hands-free—a huge plus if you experience any back pain when bending over.
We immediately appreciated the plush, cloud-like cushioning that delivers hours of comfort. Throughout our test walks, the shoes felt lightweight and responsive, effortlessly propelling us to the next stride and minimizing foot fatigue. The stretchy mesh upper provides a secure, foot-hugging fit without compromising flexibility. Plus, we love that these vegan-friendly shoes can go right in the washing machine when it’s time for a refresh.
Potential Flaws
- While we love these shoes for walking and casual wear, they may not be stable enough for running or other cardio-based exercise.
Most Valuable Insight
“These are amazing—comfortable right away! My feet (and entire body) feel lifted and aligned—perhaps they’re magic?! I definitely feel like I’m walking on air.” —Alena K., MS, RD, CDN, Verywell Fit product tester
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Very responsive
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Durable
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Waterproof
Key Specs
Size Range: Women’s 5–12 | Weight: 10.2 ounces | Materials: Mesh upper, foam midsole, rubber outsole | Best For: Running, hiking | Our Overall Rating: 4.5/5
Who They’re For
Best if you need a waterproof trail running shoe for mild to moderate terrain.
Why We Love Them
For a versatile shoe that can transition between roads and trails, Nike’s React Pegasus Trail 4 GORE-TEX Trail Running Shoe stands out. We tested these while running about 35 miles weekly on various terrain, including crushed limestone, gravel, dirt, and pavement. We were impressed by the shoe’s lightweight design and the full-length foam cushioning, which offers substantial support and remarkable shock absorption.
During our outdoor trail runs, we loved the springy responsiveness and solid impact protection on various uneven terrains. The snug and supportive upper, coupled with the grippy rubber outsole, ensures excellent stability and traction, keeping us safe on wet surfaces and uneven trails. And, because they’re waterproof, our feet stay dry during runs through puddles without causing any overheating. We also appreciate the rubber-reinforced forefoot for additional toe protection and enhanced durability and grip on the trails.
Potential Flaws
- We love these shoes for light to medium trails, but we found that the traction isn’t strong enough to handle more challenging terrain.
- They run slightly small, so consider sizing up if you’re in between sizes.
Most Valuable Insight
“This shoe has great pillow-like cushioning and support. The heel of the shoe is so comfortable and cradles my foot perfectly. The heel has a lot of stability, which I appreciate on runs, especially when going over roots or rocky areas. I absolutely love the fabric that comes up around my ankle and prevents debris from getting in my shoe! These are a game changer compared to my road running shoes!” —Kristin C., Verywell Fit product tester
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Key Specs
Size Range: Women’s 5-12, Men’s 7-15 | Weight: 9.9 ounces | Materials: Mesh upper, foam midsole, rubber outsole | Best For: Walking, running, casual wear | Our Overall Rating: 4.8/5
Who They’re For
Best for those who want a comfy, supportive shoe that can be worn with active and casual wear.
Why We Love Them
Saucony’s Surge 3 Sneaker delivers the comfort and shock absorption you want in an everyday shoe. During testing, they definitely helped improve our posture and provided good impact protection. The well-cushioned midsole offered cloud-like comfort and a bouncy feel, whether we were walking, working out, or playing kickball. We also love that the rubber outsole feels stable on various terrains, including wet surfaces.
The shoe’s wide toe box stood out during testing, allowing our feet to splay for good stability and range of motion. This also makes them a good fit for anyone with bunions (a bony bump at the base of the big toe) and those prone to blisters. We noticed enhanced support and comfort from the plush, padded collar and tongue. Plus, they’re well-ventilated, which prevents our feet from getting sweaty.
Also available in men’s version at Saucony.
Potential Flaws
- While we like the colors these come in, we wish they were available in more options.
Most Valuable Insight
“These shoes make me feel bouncier when walking and help me move more. The shock absorption helps reduce the pain from impact. I would recommend them to others that experience knee or back pain.” —Smith C., Verywell Fit product tester
Shoes for Back Pain We Also Tested
We tested 43 pairs of shoes for back pain but only included nine in our final list of recommendations. While the following options boast some noteworthy features, they failed to score high enough in one or more of the key categories we rigorously tested for.
- While Brooks’ Revel 6 Shoes offer lightweight comfort at a budget-friendly price, we found it difficult to find the right fit. During prolonged periods of wear, we also noticed painful blisters and chafing.
- Vionic’s Captivate Sneakers are attractive and super durable, but the sole is so stiff and inflexible that we found it uncomfortable and somewhat painful to wear.
- We love the wide and roomy toe box on Adidas’ Ultraboost Light Running Shoes, but the added padding around the heel caused a lot of friction and was uncomfortable.
Verywell Fit
What We’ve Updated
- Since publishing our initial tested roundup of the best shoes for back pain, we’ve re-evaluated our previous picks and hands-on tested six new pairs of shoes. We spent 20 days wearing them for walking, running, and everyday wear. After we collected our insights, we updated our product picks to reflect the additional shoes we tested.
- Based on each shoe’s design and performance during testing, we’ve reworked our superlatives, including updates to our Best Overall Men’s and Women’s Picks.
What to Look for When Shopping for Shoes for Back Pain
- Materials: Look for shoes that are made with high-quality, durable materials such as foam and rubber that won’t wear down quickly. Shoes that are flimsy and don’t have a lot of cushioning or support can contribute to back pain. If a shoe has a very flexible sole, it places more pressure on the foot, which can ultimately result in more strain in the lower back, according to orthopedic surgeon Omar Yaldo, MD.
- Arch Support: Solid arch support helps you maintain proper foot alignment, which alleviates pressure on your knees, hips, and back—reducing the risk of pain. Look for shoes with a rigid sole and deep heel cup, says podiatric surgeon Timothy Swartz, DPM. Keep in mind that if you can easily twist or fold the shoe in half, it doesn’t have enough support.
- Traction: Shoes with reliable traction will keep you stable and prevent you from slipping, which can hurt your back—especially if you’re already prone to back pain. When shopping, look for shoes with grippy, textured rubber outsoles.
- Heel-to-Toe Drop: Heel-to-toe drop refers to the difference in height between the heel and forefoot. Most fitness sneakers have an 8- to 12-millimeter drop, although certain brands are known for having lower drops. A higher heel-to-toe drop usually translates to more cushioning in the heel, offering more protection for heel strikers. Meanwhile, a lower drop places less pressure on your knees and hips, which is ideal for a midfoot or forefoot strike.
How We Tested the Shoes for Back Pain
To determine the best shoes for back pain, we tested 43 pairs from the top trusted brands on treadmills, trails, roads, and more. When testing shoes, we evaluate each pair based on the following criteria.
- Fit: Ill-fitting shoes have the potential to cause or exacerbate back pain. First, we try on each pair of shoes and perform an initial fit test by walking around for a few minutes. We ask ourselves if the shoes feel snug around the midfoot and heel. Do we have room to wiggle our toes? Is there a thumb’s width of space between our longest toe and the end of the shoe? If we answer yes to these questions, the shoes earn high scores. We also pay attention to how well the fit holds up over time.
- Cushioning: Shoe cushioning absorbs shock and reduces impact and vibration, helping to alleviate back pain. During walks and runs, we assess if the cushioning feels firm or plush. Does it help absorb impact when our foot hits the ground? Did we notice any pain, discomfort, or fatigue? We prioritize shoes with comfortable cushioning that helps promote a natural gait and alleviates and prevents back pain.
- Comfort: If a shoe isn’t comfortable, you won’t want to wear it. To evaluate for comfort, we look for a flexible, breathable upper with no irritating seams. If we develop blisters or skin irritation over time, we note that. We also consider whether the shoe feels firm enough to provide solid support but not overly stiff so that it becomes uncomfortable.
- Responsiveness: Responsiveness refers to how effective the shoe is at propelling you to the next stride, or how bouncy and springy it feels. During test walks and runs, we pay attention to each shoe’s level of responsiveness. Shoes earn high scores if they leave our feet and legs refreshed instead of tired after prolonged wear.
- Stability: Proper arch and ankle support is crucial for helping to prevent back pain. To assess the shoe’s stability, we walk and run on a variety of surfaces (treadmills, pavement, trails, and more), asking ourselves: Do we notice any knee or ankle instability? Is there enough arch support to promote a natural gait? How deep is the heel cup? We prioritize shoes that help us feel steady and balanced on various terrains.
- Value: To objectively award a value score, we don’t look at the shoe’s price until we’re finished with testing. Then, we consider whether the price seems reflective of the shoe’s performance in each of the above categories. We only include shoes that we would personally recommend to a friend or family member.
Verywell Fit
Our Experts
We consulted experts at each stage of our research, testing, and reporting process. The following experts helped us create and refine our testing process and understand what key features to look for when shopping for shoes for back pain. We choose products independently, although input from experts helps inform our decisions.
- Omar Yaldo, MD, an orthopedic surgeon at UPMC Three Rivers Orthopedic Associates in Natrona Heights, Pennsylvania
- Timothy Swartz, DPM, a podiatric surgeon at Kaiser Permanente in Kensington, Maryland
- Jessica Merker-Levy, DPM, a board-certified podiatrist and team podiatrist for the New York Red Bulls
- Carlos Milani, MD, physiatrist at the Hospital for Special Surgery in New York
- Diana Levin Valencia, DPM, a podiatrist at NYC Foot & Ankle Center in New York
Frequently Asked Questions
What type of shoes are best for lower back pain?
Yaldo says that to alleviate and prevent lower back pain, it’s best to choose a supportive shoe with ample cushioning. Supportive arches can also help, says Milani. You should also prioritize a snug fit, generous shock absorption, and reliable traction. We recommend Topo Athletic’s Atmos Running Shoes for women and GDEFY’s Athletic Shoes for men.
Are orthopedic shoes good if you have lower back pain?
Orthopedic shoes can be a great choice if you have lower back pain since they’re designed with a specialized arch that promotes proper alignment. This helps you walk with a natural gait, preventing and reducing symptoms of back pain.
Can back pain be caused by shoes?
Yes, wearing the wrong type of shoes can cause back pain. If your shoe doesn’t have enough cushioning, the shock of impact can cause inflammation and pain in the back muscles. You should also avoid shoes with flat soles, poor arch support, and high heels, says Merker-Levy.
Are running or walking shoes better for back pain?
While one isn’t necessarily better than the other, running shoes often feature more cushion and shock-absorbing properties than walking shoes—two factors that are crucial for preventing and alleviating back pain. After thorough testing, our two favorite shoes for alleviating back pain have both of these qualities, and they’re both considered running shoes. Another important consideration is that while running shoes are suitable for walking, walking shoes should not be worn for running.
Why Trust Verywell Fit
As a running coach, certified personal trainer, marathon runner, and Verywell Fit writer, Christine Luff, ACE-CPT, has spent years researching and recommending running and walking shoes. To exercise in comfort and reduce injury risk, she suggests getting properly fitted for shoes and replacing them regularly. For this story, Christine recommends options from the top trusted brands known for their high-quality, durable shoes. She also looked over the test results from our lab to help compile our top picks.
