Zero Drop Shoes Back Pain Correlation or None?

Running isn’t the only activity where you need to train your legs to work hard enough to propel you forward. Just because you’re not running doesn’t mean that your legs are completely useless. And it doesn’t mean that you need to get rid of your sneakers because you’re now a barefoot runner.

What is the effect of zero drop shoes on back pain

Most people who claim that zero drop shoes have helped them alleviate back pain after they started running barefoot will agree that, while these new minimalist shoes certainly helped, it was also a combination of other changes in what they do and how they move. But it isn’t easy to attribute the main contribution to any one thing.

Here are examples of this kind of changes:

They’re running barefoot more often. The benefits of barefoot running are well known and accepted, but sometimes people like to have a pair of shoes that they can choose from and wear at all times. So they’ll use their shoes for running only – and leave their zero drop shoes in the closet.

They’re using different muscles than before to propel themselves. Science shows that we spend our time and energy (in terms of calories) on particular muscle groups in our legs (in terms of calories).

Is wearing zero drop shoes good for back pain?

As long as you do the same thing with the same muscles over and over again, you’re not going to fix bad posture. If you have bad posture, the only way to correct it is to change your habits and move around differently. This doesn’t have to be drastic: take a different route for your morning walk on a regular day instead of walking the same path every single time.

How to test the shoes for back pain

Here are some tips for finding the right shoe.

How to test zero drop shoes for back pain:
The first step is to find out if you need a shoe with a heel or without. If you’re serious about running, there’s no use in buying a zero drop shoe with a heel unless your shoes have been trained out of shape, worn thin, or damaged and need an extra boost of support.

Heel Strike and Back Pain

Heel strike is when the heel of your shoe hits a hard surface (i.e., the ground), causing a shockwave that moves through your foot and up into your lower leg as well as through your back (among other parts of the body). The last thing you want to do is wear a pair of shoes that will wear out faster and cause damage.

Striking with your heels affects your back. It makes the muscles in your lower back tense up, which may lead to spasms and muscle weakness.

Heel Toe Drop vs. Forefoot Running

In heel-to-toe running, your foot is in a position where you’re supposed to strike the surface with your heel first and then roll forward onto your toes. This causes an impact shockwave that runs through your whole body and into the ground.

Exercises to Strengthen your back

Some exercises to strengthen your core and lower back are as follows:

Straight leg raise on a wall – lay on your back with one leg straight up in the air while the other leg is on the ground. Slowly lift the straight leg off the ground without bending your knee. Return slowly to the starting position, making sure that you keep your back flat against the floor. Repeat 10 times for each leg.

Half push-up – get into a plank position, supporting your weight with hands and feet. Slowly lower yourself to the ground, and as you touch your heels to the floor, straighten one leg. Then straighten that other leg. Return slowly to the starting position, making sure that your back remains flat against the floor. Repeat 10 times for each leg.

Hip Thrusts – lay on your back with one leg up in the air while the other is on the ground. Slowly lift push up onto that bent knee while keeping your weight supported by both hands and feet. Return slowly to the starting position, making sure that you keep your back flat. Repeat 10 times for each leg.

Superman – lay on your stomach with both arms stretched out in front of you. Now lift your arms and legs at the same time while keeping the rest of your body still. Return slowly to the starting position, making sure that you keep your back flat against the floor. Repeat 10 times for each arm and leg.


Even though most people think that zero drop shoes are nothing more than a gimmick, the fact of the matter is that if you’re serious about running (and you should be), there are definite benefits to using shoes with a zero-drop heel.

They’re safer than normal running shoes. If you plan on hitting the streets, it’s good to know that they will protect your feet up to a certain extent.

They’ll prevent ankle sprains and other injuries. It’s not uncommon to use zero drop shoes for running and never get injured because they’re safer than their average counterparts.

They help strengthen your lower body. That’s right – and it’s a good thing! Running can make you stronger if you work on it in the early stages, and you can do this by using zero drop shoes for running.

Hi there. This is Clare. Dave and I manage this site. We are outdoor enthusiasts. Most of the content is about products that we love using or have researched.
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