Foot pain and back pain: how they’re connected, plus exercises and treatments
Hinge Health physical therapists explain how foot and back pain are connected and share tips and targeted exercises to help you find relief.
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Your back and your feet are more connected than you might realize. Even though they’re in different areas of your body, they work together as a team to support you in everyday activities like walking, climbing stairs, or standing.
“There’s a strong connection between the muscles and nerves that travel from your feet up to your back,” says Kelsey Ryks, PT, DPT. That’s why you might notice soreness or an achy sensation in your back and your foot (or both feet) at the same time.
No matter which came first, there are several gentle ways to alleviate both, including targeted exercises and footwear changes.
Ahead, learn why foot pain and back pain are often connected and discover exercises and stretches recommended by Hinge Health physical therapists to help ease discomfort.
Reviewed by our clinical and medical experts
What is the connection between foot pain and back pain?
Factors such as foot structure, how your ankles move and support you, and your unique movement patterns can all influence how your feet and back feel. Here’s a closer look at what may play a role in both foot and back discomfort.
Flat feet. The natural shape of your foot arch can influence the way your body moves and supports you during activities. Research suggests that nearly half of people with flat feet experience low back pain. “If you have flat feet, your body may move in slightly different ways to help you feel stable, and you might sometimes notice soreness in your lower back,” says Dr. Ryks. People with flat feet often have feet that are a bit more mobile, which simply means their muscles, ligaments, and tendons work harder to keep you steady. This altered movement pattern can contribute to discomfort in areas like your lower back. Using supports like orthotics can help support your arch and overall comfort.
High arches. If you have high arches, your feet may not absorb impact from the ground as efficiently, which can sometimes mean you feel more pressure in certain areas, such as the balls of your feet, during activities like walking or running. “People often change their walking patterns without realizing it, which may contribute to temporary soreness or discomfort in the lower back,” says Dr. Ryks.
Foot pronation. The way your feet roll as you walk — either inward (overpronation) or outward (underpronation) — can affect how your back feels. “The way your feet roll in or out as you walk can influence how your back feels,” says Dr. Ryks. Everyone is unique, and sometimes these patterns can be linked with discomfort in the back.
Plantar fasciitis. Pain in your foot arch? It could be plantar fasciitis, or inflammation of the thick band of tissue that runs along the bottom of your foot. This irritation can affect how you move. “People with foot discomfort from plantar fasciitis sometimes change the way they walk to feel more comfortable, which can make other areas, like the back, feel sore at times,” says Dr. Ryks.
Bunions and hammertoes. Bunions (bumps at your big toe joint) and hammertoes (when a smaller toe bends downward at the middle joint) can sometimes change how you move. Either of these foot issues can lead to discomfort in your lower back.
Achilles tendonitis. Achilles tendonitis is irritation or inflammation of the large tendon at the back of your lower leg (the Achilles tendon). “Since it’s the biggest tendon in your body, changes here can affect how you walk and how you push off your toes,” says Dr. Ryks. This shift in movement can sometimes contribute to back pain.
Weak ankles. When your ankles feel less strong or surrounding muscles are tight, your feet and lower back may take on extra work during movement. Building strength and mobility in your ankles can help support smoother movement and reduce stress on both your feet and back, making activities feel easier over time.
Nerve irritation. Your back and feet are linked by nerves that carry signals throughout your body. Sometimes, changes in the back can affect nerve sensitivity, leading to symptoms like numbness, tingling, or discomfort traveling down your leg or foot. This can lead to symptoms like numbness, tingling, or discomfort that travels down your leg into your foot, says Dr. Ryks.
How spinal conditions may play a role in foot discomfort
Certain spinal conditions like herniated discs and spondylolisthesis can sometimes cause pain, numbness, or tingling that extends from your back down into your feet. This happens when changes in the spine affect the nerves that travel to your legs and feet. Back issues that can cause foot pain include:
Herniated discs. A herniated disc means that one of the soft, gel-like cushions between the bones in your spine shifts or or moves slightly out of place. This can happen as part of normal aging or after certain movements. While changes in these cushions may not be felt at all, for some people it affects nearby nerves, leading to sensations like pain, numbness, or tingling down your leg and into your foot. “These changes can also affect how you walk, which may contribute to foot discomfort,” says Dr. Ryks."
Spinal stenosis. As you get older, changes in your spine may make the space around your nerves smaller, which can sometimes cause back pain and sensations in your legs or feet, says Dr. Ryks.
Degenerative disc disease. Despite its name, this isn’t an actual disease. Degenerative disc disease refers to the natural changes that can occur in your spine as you age. As your spine adapts, you might notice a bit more stiffness or that you move in new ways to stay comfortable — which is common and manageable for most people. These changes can sometimes influence your overall movement patterns, including the way you move through your feet and legs.
Spondylolisthesis. This is when one of the vertebrae in your spine shifts slightly. When this happens, it can sometimes put pressure on the bone or nerves below it. This can lead to back pain. You may also notice discomfort, tingling, or symptoms that travel down into your legs or feet.
How movement can help alleviate discomfort
When pain in your back and foot show up, gentle movement can be one of the best ways to support healing — even though it can feel counterintuitive to exercise. You may feel like moving less when you’re sore, but most people find that staying as active as you comfortably can help you feel better, faster.
“There are many exercises that can help ease your pain, depending on what’s contributing to your symptoms,” says Dr. Ryks. A physical therapist can help you find the right routine for your needs. Generally, starting with lower-impact activities — like swimming, walking, or yoga — can be easier on your back and feet. Listen to your body and adjust as needed; if something causes pain, try a gentler activity or take a short break. As your discomfort improves, you can gradually return to your usual workouts.
Exercises for back and foot pain
Want expert care? Check if you're covered for our free program →- Arch raises
- Lower body nerve glide
- Standing calf stretch
- Seated calf raise
- Active toe abduction
- Glute stretch
These exercises help support your back and feet by boosting strength, flexibility, and nerve mobility. Strengthening and stretching key muscles in your lower body can ease tension, promote better alignment, and reduce discomfort — making everyday activities feel easier and more enjoyable.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Treatments for back and foot pain
These simple treatments can help address both back and foot pain by promoting strength, flexibility, and healthy movement patterns. Hinge Health physical therapists recommend a combination of supportive exercises, proper footwear, and activity adjustments to help ease discomfort and support long-term recovery.
Try physical therapy and targeted exercises. Targeted exercises can help strengthen and stretch various muscles in and connected to your feet and your back. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. A physical therapist can help you explore what might be contributing to your pain and guide you toward exercises and movements that fit your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Keep moving. When you’re uncomfortable from your feet up to your low back, it’s natural to want to rest. But movement is medicine: “Gentle exercises support your body’s healing process by increasing blood flow to sore areas,” says Dr. Ryks. Activities like swimming, biking, walking, yoga, or tai chi can be especially helpful for easing both back and foot pain.
Consider gait retraining. Working with a physical therapist to adjust your walking or running pattern (also known as your gait) can help ease both lower back and foot pain. Research suggests that gait retraining — like shortening your stride while running — may reduce pressure and strain in your low back during movement, says Dr. Ryks.
Apply ice or heat. Ice can help tame inflammation and reduce swelling, whereas heat can help ease stiffness and improve blood flow to tender areas. Try both methods or stick to the one that works best for you.
Try over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can do your targeted exercises and stay active when you have back and foot pain. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are safe to take.
Change your footwear. To help with back and foot pain, choose shoes that fit “just right” — not too big or too small, says Dr. Ryks. Supportive shoes or orthotics can make movement feel more comfortable. When shopping, measure your feet — ideally at the end of the day when your feet are at their largest. “Make sure the ball of your foot fits comfortably and that the toe box is wide enough to prevent crowding,” Dr. Ryks says. “There should also be about a half-inch of space between your longest toe and the end of the shoe.”
Consider complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for back and foot pain relief, such as massage, acupuncture, dry needling, or chiropractic care.
Ask about TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce pain in your feet and your back. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.
When to see a doctor
Back and foot pain often improve on their own with at-home treatments. But if your pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:
Persistent numbness or tingling in your feet or in your groin area
Back and foot pain accompanied by bowel or urinary incontinence
Sudden inability to bear weight on foot
New or worsening weakness in your legs or feet
PT tip: Roll it out
Is the arch of your foot feeling super tight? You can use a tennis or lacrosse ball to gently roll out tight muscles in your feet or back — either on the floor or against a wall. You can also place the ball or a foam roller under your glutes, which can help lower back muscles relax. “Rolling out can provide short-term relief, helping you move more comfortably, especially during targeted exercises,” says Dr. Ryks.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Menz, H. B., Dufour, A. B., Riskowski, J. L., Hillstrom, H. J., & Hannan, M. T. (2013). Foot posture, foot function and low back pain: the Framingham Foot Study. Rheumatology, 52(12), 2275–2282. doi:10.1093/rheumatology/ket298
Almutairi, A. F., BaniMustafa, A., Bin Saidan, T., Alhizam, S., & Salam, M. (2021). The Prevalence and Factors Associated with Low Back Pain Among People with Flat Feet. International Journal of General Medicine, Volume 14, 3677–3685. doi:10.2147/ijgm.s321653
Munuera-Martínez, P. V., María Reina-Bueno, Vázquez-Bautista, C., Domínguez-Maldonado, G., Ángel Martínez-Navas, María José García-Rodríguez, & Palomo-Toucedo, I. C. (2025b). Foot pressure in patients with chronic lumbar radicular pain (sciatica) caused by lumbar disc herniation: a case-control observational study. European Spine Journal, 34. doi:10.1007/s00586-025-08880-3
Drozda, D., Thompson, Z., Vincent, K. R., Nixon, R. M., Bolling, J., & Vincent, H. K. (2024). Gait signatures of endurance runners with low back pain: A case controlled cross sectional study. Gait & Posture, 113, 184–190. doi:10.1016/j.gaitpost.2024.06.015
Bednarczyk, E., Sikora, S., Aneta Kossobudzka-Górska, Jankowski, K., & Yunuhen Hernandez-Rodriguez. (2024). Understanding flat feet: An in-depth analysis of orthotic solutions. Journal of Orthopaedic Reports, 3(1), 100250–100250. doi:10.1016/j.jorep.2023.100250