5 shoes to avoid if you have back pain... and what to wear instead
Slippers may be a better option over ballet flats or Mary Janes, while it is worth considering that some loafer styles are better options than others.
Some of the biggest shoe trends for autumn 2026 are call-backs to the 1940s and ’50s.
On the fashion week runways back in February, cone heels were a reference point for the likes of Victoria Beckham and Stella McCartney, while the T-strap sandal its return this summer.But sadly, these trends aren’t necessarily the best antidote to back pain and bad posture.
“Different types of footwear change how your feet land when you walk,” explains podiatrist Marion Yau, from Harley Medical Foot and Nail Laser Clinic.
“Your posture has to adapt to these changes which shifts the position of your hips. If the hips are pushed out of their natural alignment, the lower back has to bend in different ways to compensate, making the lower-back muscles tense up.”
So, if you’re prone to back pain, these are some shoes to avoid and trending styles for autumn 2026 to opt for instead.
While ballet flats and Mary Janes have been dominating the shoe trend-scape – luckily for our backs, the slipper is back this autumn, having made is mark in fashion week back in February.
From the return of classics like Gucci’s fur-lined, horse-bit style to textured and embroidered takes from Ralph Lauren and Conner Ives. A slip-on brings an ease to daily dressing, adding a polished feel to worn-in jeans and a laid-back cool to skirts.
Ballet flats’ characteristically thin, flat soles may not be ideal for everyone with back pain.
“Flat shoes also cause problems, however, no arch support causes the inner edges of your feet to roll inward, rotating the leg bones and hips, and twisting your lower back,” explains Yau.
Slippers are the nearest match to a ballet flat, says personal stylist Susie Hasler, who runs Styled By Susie. The long toe box “adds structure and stops your foot sliding forward, which is where ballet pumps fall down on support”.
At the other end of the spectrum, very high heels – like the cone and heeled court shoe seen on the runways – can alter the position of the body as you walk.
“Heels over two inches force your weight forward onto the balls of your feet, so to keep you from falling forward your hips tilt and your lower back arches,” says Yau.
This, she explains, can compress the lumbar discs, affect the spinal joints and tense the muscles in the lower back – which is particularly damaging for people already experiencing back pain.
Yau says the “best heel height for your spine is 0.5 to 1.5 inches,” explaining that the gentler slope can help keep your weight more evenly distributed.
Luckily for us, one of the biggest heel trends this season was the kitten.
“If you don’t want to lose the elegance of a thin heel, try a kitten heel,” says Hasler. “It’s low enough to keep your foot in a more natural position, which is kinder to your back and knees over a full day.”
Not all other heels are off the table, however, if you’re not a fan of the kitten heel.
The loafer may be a perennial autumn staple, but this season’s versions are incorporating low, block heels, offering a more substantial take on the classic.
“Flat shoes also cause problems, however, as no arch support causes the inner edges of your feet to roll inward, rotating the leg bones and hips, and twisting your lower back,” Yau explains.
So a loafer with a block heel, as seen on the runways of Gucci and Chanel, can actually be a great option – particualrly if you’re looking for a smart but supportive option.
When experiencing any back or hip pain, your immediate reaction may be to reach for a comfortable pair of trainers, but they don’t guarantee support.
“Not all trainers provide enough support to protect your back,” says Yau, particularly the slim and ultra-flat trainers currently trending.
You should look for lace-ups “that have built-in contoured arch support which prevents your inner foot from flattening and stops the inward rotation of the leg which pulls your hips and lower spine out of alignment,” Yau explains.
The heel should also be held securely, while “moderate, firm cushioning” under the heel and midfoot can help absorb the shock of walking on hard surfaces.
The leather lace-up is a good middle ground between a loafer and a trainer. Smart but with all the bulkiness and grip of a trainer. And importantly, wearable with pretty much everything.
The sturdy sole means they may be better for hip or back pain, as Yau notes, “excessive, soft cushioning can cause instability and impact upon your joints, hips and back muscles”.
Western boots have been the most pervading boot-wear trend, but the cowboy’s characteristically angled heel may not be the best option if you’re already struggling with your back – particularly when that heel starts creeping upwards.
“Heels over two inches force your weight forward onto the balls of your feet,” explains Yau, causing the hips to tilt and the lower back to arch in compensation.
Luckily, another equestrian-inspired boot is vying for attention this autumn in the form of the classic riding boot.
Riding boots appeared on the runways of Dries Van Noten, Gabriela Hearst and Acne Studios, with tall shafts, smooth leather and relatively low heels offering a more understated alternative to the cowboy boot. Opting for a pair in brown, burgundy even deep khaki leather instead of black can make the equestrian shape feel less traditional.
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