A person’s back and feet may hurt for various reasons, including sciatic nerve issues, unsuitable footwear, and problems with posture and foot structure.
Some causes of a sore back and feet may resolve on their own or with home remedies and lifestyle changes. However, severe or worsening pain may require medical treatment.
This article looks at five potential causes of back and foot pain and when it might be necessary to contact a doctor.
The sciatic nerve runs from the lower back to the feet. Pain or compression of the sciatic nerve can cause pain, called sciatica, at any point along the nerve.
Although the compression typically occurs in the lower spine, a person may experience symptoms in the leg, buttocks, and feet.
Symptoms
Sciatica
- painful, with burning, shooting, or stabbing sensations
- tingling, like pins and needles
- weak
- numb
The pain may worsen when a person moves, coughs, or sneezes.
If someone has back pain alone, it is unlikely that sciatica is the cause.
Causes
The
Discs made from cartilage form cushions between each vertebra of the spine. A herniated disc occurs when a disc slips out of place. This can put pressure on the sciatic nerve.
Other causes of sciatica include:
- Spinal stenosis: Spinal stenosis is a condition in which the gaps between the vertebrae narrow and compress the spinal canal. This may compress the sciatic nerve at the base of the spine.
- Spondylolisthesis: Spondylolisthesis occurs when one vertebra moves from its position in the spine, typically slipping forward over the vertebra below it.
- Injury: Any injury to the back that can cause irritation or compression of the sciatic nerve may result in sciatica.
Doctors cannot always find an apparent cause for sciatica.
Treatments
Treatments for sciatica may vary depending on the cause and severity of the condition.
According to the United Kingdom’s National Health Service (NHS), sciatica usually resolves on its own within a few weeks or months.
Some home remedies and medications may help speed up recovery and improve symptoms. Treatment may include:
- Home remedies: Performing gentle exercises, placing cushions between or underneath the knees, and using heat packs may relieve pain.
- Medication: Over-the-counter (OTC) medication to relieve pain and inflammation may improve the symptoms of mild to moderate sciatica. For more severe sciatic pain, a doctor may prescribe stronger analgesic medication or offer pain-relieving injections.
- Physical therapy: A physiotherapist can provide exercises and massage techniques to help relieve pain and improve recovery time.
- Surgery: Someone with severe sciatica that does not respond to treatment may require surgery. Procedures may include a lumbar laminectomy to remove part of the vertebrae or a discectomy to remove a herniated disc.
Spending time in certain postures or positions may compress areas of the spine, affect blood circulation, and cause fatigue. These could lead to back and foot pain.
Symptoms
Postures that do not support the back or cause pressure that reduces blood circulation may cause symptoms including:
- back pain
- lower limb pain
- neck and shoulder pain
- muscle spasms
- slouching
- swelling in the legs and ankles
- varicose veins
- sciatica
- fatigue
Causes
Sitting in positions that do not provide lumbar support or that compress the thighs or other limbs may lead to pain in the back, feet, and other areas.
Standing for prolonged periods, such as during jobs that require a person to be on their feet for many hours, may also lead to a sore back and feet.
Treatments
A person can try to maintain a good posture while sitting by keeping their feet on the floor and ensuring their chair is at the correct height with adequate back support.
To relieve back and foot pain from prolonged standing, people can try to take regular breaks and rest their feet. Stretching throughout the day may also help relieve pain.
Pes planus (flat feet) is a
The arch of the foot typically distributes a person’s weight. Without an arch, the foot lies flat against the ground. This can change weight distribution and how the lumbar spine and lower limbs function, leading to back and foot pain.
A 2021 study found that 65.9% of participants with flat feet also had lower back pain.
Symptoms
Flat feet can cause pain, stiffness, and swelling in the feet, ankles, legs, and lower back.
Causes
Causes of flat feet
- genetic inheritance
- excess body weight leading to stress on the arches
- injuries to the ankles or feet
- weakening of the tendons supporting the arch over time
- tendonitis
- arthritis
Treatments
Children
Medication such as nonsteroidal anti-inflammatory drugs (NSAIDs) may also help relieve pain and inflammation. Some people may also benefit from physical therapy and lifestyle changes to maintain or achieve a moderate weight.
Surgery is rarely necessary for flat feet.
Pronation describes the movement of the foot that is naturally involved in a person’s gait.
If a person’s foot overpronates, it rolls too far inward while walking. If the foot underpronates, it does not roll inward enough. Supination is the word for the foot rolling outward, and it is the opposite motion of pronation.
Over- or underpronation can cause misalignment of the foot and leg. This may lead to injury and pain in the feet and back.
Symptoms
Over time, over- or underpronation may cause:
- lower back pain
- heel pain
- bunions
- injuries in the ankle, foot, and lower leg
- Achilles tendon pain
- knee pain
Causes
Contributing factors to over- and underpronation may include:
- high foot arches
- age
- weight
- joint flexibility
- flat feet
- a foot or leg injury that affects gait
- a tight Achilles tendon
Treatments
Treatment for pronation issues typically involves:
- wearing appropriate footwear
- wearing orthotics and fitted insoles
- exercises and stretches
Frequently wearing improper or ill-fitting footwear may contribute to various foot issues, which may result in foot and back pain.
Improper footwear includes shoes that do not offer support, such as flip-flops, or shoes that cause pressure in areas of the foot, such as high heels.
Symptoms
Symptoms of frequently wearing improper footwear may include:
- back pain
- leg pain
- ankle sprains
- balance issues
- gait issues
- unstable posture
Causes
Wearing ill-fitting or improper footwear may lead to pain in the following ways:
- affecting the curve of the spine
- changes in weight distribution
- altering gait, including stride length and walking speed
- increasing the risk of falls
- compressing the vertebrae
- decreasing balance and stability
Treatments
Footwear that fits correctly, supports the arches of the feet, and does not cause pain or compression may help prevent pain.
People may want to consult a healthcare professional to determine which footwear offers the best support for them. Some people may benefit from insoles or specific orthotics.
To relieve pain from improper footwear, people can soak their feet in warm water, massage the painful areas, and lie with feet raised to ease swelling.
Exercises, stretches, and medications such as NSAIDs may also help alleviate symptoms. A healthcare professional can guide a person on the best exercises or stretches for their symptoms.
A person should contact a healthcare professional about back and foot pain if it:
There are various causes of a sore back and feet. These include sciatic nerve issues, posture, structural issues, over- or underpronation, and wearing improper footwear.
People may be able to relieve sore backs and feet at home. However, some people may require treatment from a healthcare professional, such as fitted insoles and orthotics. Rarely, they may require surgery.
People should contact a doctor if their pain is severe, affects their daily life, and does not respond to at-home treatment.