At-Home Relief: Pairing Insoles With Stretching and Posture Fixes for Back Pain

Reviewed by James Maiorana, PT, DPT

*James Maiorana is a licensed physical therapist with experience in orthopedic rehabilitation, sports biomechanics, functional movement, and injury recovery.*

It's a common misconception that back pain is always caused by an issue that's directly related to the back. In fact, problems originating in the feet, such as overpronation and flat feet, often contribute to issues in other areas of the lower body. Because of this, insoles are often recommended for people who suffer from back pain. While insoles are not usually considered a quick fix, they can be very effective for some, especially when they're combined with other therapies and lifestyle changes, including stretching and posture correction. 

Insoles can help with back pain that's caused at least in part by foot problems. Some examples of foot problems that may cause issues for the back include:

Overpronation: Some people think that pronation is a bad thing, but in fact, it's natural and beneficial. It's the body's way of distributing weight when pressure is applied to the feet. It helps reduce the risk of injury. However, with overpronation, the foot rolls inward more than it should, reducing the body's ability to absorb shock. The extra shock can work its way up through the legs until it reaches the lower back.

Flat feet: If you have flat feet, you may not even be aware. This condition doesn't always cause problems. However, some people begin to experience pain because their feet aren't able to support the body's weight effectively. Ground reaction force also plays a role. The arch is necessary to absorb the shock from each step you take. This is why flat feet could eventually lead to back pain.

Plantar fasciitis: The tell-tale sign of plantar fasciitis is heel pain, especially first thing in the morning. Individuals with this condition often alter the way they move in order to avoid the pain. This can put extra stress on the back.

For some people with foot issues, adding supportive insoles to their shoes may provide extra stability and make standing and walking more comfortable. Consider Dr. Scholl's® Stability Support Insoles, especially if you have poor posture and balance. Different insole types have various designs that make them better suited for certain problems, like back pain, heel pain or arch discomfort. Dr. Scholl's® Advanced Pain Relief Insoles provide support for pain in both the feet and everywhere in the lower body, including the lower back. 

Even though certain insoles and orthotics can help with lower back discomfort in some people, it's still important to stretch your back and lower body to maintain flexibility and keep tight muscles from limiting your movement.

Some simple stretching exercises you can do at home for improving mobility and easing muscle tension include:

Hamstring stretch: While sitting on the edge of a chair, straighten one leg out in front of you with your heel resting on the floor. Be sure to keep your back straight as you slowly lean forward until you feel a gentle stretch through your lower back and back of the thigh. Hold that position for roughly 20 to 30 seconds and then return to a straight sitting position. Do this stretch two to three times on each leg.

Hip flexor stretch: On a yoga mat, drop down to your knees. Place your right foot on the mat in front of you with the knee bent. Tilt your pelvis forward and lean in until you feel a gentle stretch in the front of the left hip. You can deepen the stretch by tucking your pelvis further. Hold for 20 seconds and then return to the original position. Do this three times on each side.

Calf stretch: You’ll need to use a wall for this stretch. Place both hands on the wall for balance. Step the right foot back with your heel on the floor and slowly bend the front of the left knee until you feel a slight stretching sensation through the calf of your right leg. Hold that position for 20 seconds. Do a total of six reps on each leg.

Lower back stretch: Using a yoga mat, lie down on your back. Bend your knees and lift your feet off the floor. Gently pull your knees towards your chest until you feel a comfortable stretch through the lower back. Hold the stretch for 20 seconds and then lower the feet back down to the mat. Do this four or five times.

Glute stretch: The glute stretch can be a helpful exercise to do right after you finish with the lower back stretch because it also requires you to lie on your back. Bend both knees and rest one ankle across the opposite thigh, just above the knee. This creates a figure-four shape with your legs. Next, place both hands under the knee of the uncrossed leg and gently pull it toward your chest. You should feel a comfortable stretch in the buttock and outer hip of the leg that’s crossed over. Hold for 20 seconds, release the stretch and then repeat two more times. Switch sides and perform the same stretch three times.

Before you start any at-home exercises, take a few minutes to warm up and get the muscles throughout your body ready to move. To do this, you can start with a short walk around the house, use a jump rope for a few minutes or even march in place. If at any point you feel that a particular stretch is painful, stop right away. You may feel a slight pulling sensation or tension while stretching, but you should never push through pain. If you have a certain health condition, like arthritis or a previous joint injury, you'll want to speak with your healthcare provider before starting any kind of new stretching routine.

If your back pain continues to get worse despite wearing insoles and incorporating stretching exercises and posture adjustments, it's important that you speak with your healthcare provider. You may have a condition like a herniated disc or spinal stenosis that's contributing to the discomfort and needs proper treatment to prevent additional complications. A healthcare specialist can perform diagnostics with the help of a physical exam, imaging tests and other appropriate evaluations to identify the cause of your pain and create a custom treatment plan that addresses your specific needs.