5 tips to manage your back pain while wearing heels (Part 1)
If you suffer from back pain wearing high heeled shoes maybe the trigger that leads to a flare up of your back pain. Do you ever wonder if your back pain is going to put an end to your ‘high heeled’ days? Or are you a mum who works in a high profile job where your high heels are a part of your everyday work attire?
 
In this blog, we are going to discuss five tips to manage your back pain while wearing heels. This is a two part blog. In this first part lets talk about what happens when you wear high heels and how can it lead to back pain. This will give you a better understanding of the tips that we will be subsequently discussing. 
 
When you wear high heels, your lower body leans forwards as your feet are pointing forwards instead of being flat. To compensate for this posture the upper body leans backwards. This balances your body and prevents you from falling. However your spine cannot stay in a neutral position despite these adjustments. This is similar to a building that has an unstable base. It cannot be very stable despite all the scaffolding and support. Same is true for our body. If your feet are unstable it creates a negative effect higher up in the knees, hip and spine. And if you have a back pain on top of that, the instability gets even more accentuated leading to more back pain. 
 
The first tip to avoid back pain while wearing high heels is to wear block heels. I know majority of women feel that it's not the same as wearing pointy heels. I understand …. I've been there, done that. But your back will be better off wearing block heels as your foot is in a flat position and not pointing forwards.
 
The second tip is for those who are in a profession where you stand or walk a lot or spend the majority of time at a standing desk. If possible try and alternate between flat shoes for the standing part and when you are out and about and heels for the rest of your time. Same applies when you are travelling for work or on a holiday. Carry a pair of flat shoes for ‘easier’ wear and high heels for the formal occasions or meetings. 
 
Read part 2 of the blog here to learn the rest of the tips. 

In the meantime, if you want to learn more about how to manage your foot and spinal (back & neck) pain join my free community, where we discuss these topics in more details. 
 
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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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