Why Foot Strength Matters for Back Pain (and How to Improve It)

When Healing Starts From the Ground Up

When people think about back pain or injury recovery, they rarely think about their feet. But your feet are your body’s foundation and if that foundation isn’t stable, everything stacked on top of it ,from your ankles to your head, is going to pay the price.

As someone who’s worked through chronic back pain for over a decade and coached countless others through similar struggles I can tell you this: how your feet interact with the ground matters more than most will ever realize.

Why Foot Strength Matters (Especially for Back Pain)

Think of your feet like the base of a building. If that base is unstable, it won’t be long before cracks appear higher up and honestly I don't think any of us would even want to enter. The same is true for your body. Dysfunction or weakness at the feet can cause an upward ripple effect impacting joint alignment, movement quality, and even spinal stability.

Strong, mobile feet help with

• Grounding and balance.

• Proper force transfer through the kinetic chain.

• Reducing compensation and overuse elsewhere (like your low back).

It’s not just about foot health. It’s about building a body that moves with less pain and more confidence from the ground up.

What Happens When Feet Are Weak or Disconnected

Weak or disengaged feet create compensation patterns throughout the body.

You may notice:

• Poor balance or ankle instability.

• Knee or hip discomfort.

• Changes in pelvic position or posture.

• Low back flare-ups, especially during walking, standing, or lifting.

This isn't just theory, it's something I see all the time in my coaching. People often chase solutions for back pain without realizing the source might be much lower than they think.

4 Ways to Start Rebuilding Your Foundation

Here are some simple but powerful steps I use both personally and with clients, especially those with back pain who feel like they’ve “tried everything.”

1. ✅ Go Barefoot at Home

Walking barefoot helps re-engage the muscles that stabilize your feet and gives your brain more sensory feedback. This improves proprioception and helps your nervous system feel safer during movement which is something critical for anyone recovering from pain.

2. ✅ Toe Spacing with “Hand Glove”

Interlace your fingers between your toes and gently stretch them apart. This can reduce tension, improve foot splay, and encourage better alignment from the ground up.

3. ✅ Towel Curls

Great for rebuilding the intrinsic muscles of the foot. You’re literally re-teaching your brain how to activate and control the base of your movement chain.

4. ✅ Controlled Arch Activation

This one’s a game-changer for people with flat feet or collapsed arches. With practice, you’ll not only create a better foot position you’ll start to feel how that affects the tension in your hips, glutes, and even your core.

🔎 Pro Tip: Many people are told orthotics are the only solution. That’s simply not true. Strength, control, and feedback are what most people are missing not just support.

It’s All Connected

Back pain often shows up where the body compensates the most not necessarily where the issue starts. That’s why a truly sustainable solution requires looking beyond just the site of pain.

By focusing on foot function, we can change how your whole body moves, balances, and absorbs force. The results? Less pain. More confidence. Better outcomes that actually last.

Final Thoughts

Your feet are the most undertrained part of your body and possibly the most important if you’re struggling with recurring back pain, balance issues, or joint discomfort.

Strengthen your foundation and everything above it becomes more resilient.

You don’t have to overhaul your entire routine just start here, and stay consistent.

Gerardo Montiel
Back Pain Coach | Become the Goal

Motivation is limited

Discipline is forever