Between office parties, family gatherings, and everything else on the calendar, the holiday season brings a lot of standing, dancing, and staying out later than usual — and often, some brand-new footwear to go with it.
A familiar story
One patient, a coffee shop manager who's on her feet all day and normally wears flat, cushioned shoes for comfort, decided to treat herself to a new pair of heels for her office holiday party. The outfit was complete, but the next morning she woke up in real pain — not from the party itself, but from a full night in heels she wasn't used to.
The pain was bad enough that she could barely get out of bed. It eased over the following days, but as soon as she was back on her feet at work, the ache returned, making it difficult to walk, drive, or even put her shoes on.
Why heels affect your back
Wearing heels for extended periods — especially while standing for hours — increases the pressure through your back by roughly 25 times. Heels change the way you walk, putting your body in an unnatural position that alters posture and can bring on back pain as a result.
What to do instead
If you know you'll be on your feet for most of the event, a soft, cushioned pair of shoes is a better bet than heels, even for a dressier occasion. Your back and feet will thank you the next day.
If you do end up sore after a night out, staying hydrated helps — drink plenty of water, and if you forget the night before, a couple of glasses first thing in the morning helps restore fluids. A warm shower when you wake up can also help raise your body temperature and relax tense muscles.
When to see a physical therapist
If back pain from a night out lingers longer than a few days, or keeps coming back after similar events, it's worth having it evaluated. Our physical therapists at Empower Physical Therapy & Wellness help patients across Chino Hills, Chino, and Pomona get to the root of back pain, whatever the cause.
