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It comes for us as we age — but it doesn’t have to stop your travels. Back pain is one of the most common chronic conditions in the orthopedic world, with around a third of middle-aged people experiencing it, increasing to almost half of Americans as they age past 65. But your travel bucket list still awaits, in spite of strained muscles, old back injuries, deteriorating discs, and other restricting conditions. The best shoes for back pain while traveling can make your trip one that you’ll want to remember.
“Back pain is primarily from a lack of strength in the back muscles, abdominal muscles, and hip/pelvic region. That said, sometimes posture can be involved,” says Dr. Meredith Warner, an orthopedic surgeon in Baton Rouge orthopedic surgeon. “Footwear can affect posture and pelvic alignment.”
So, before you start popping pain medicine to get through your next outing, consider if the issue might be your less-than-supportive flip-flops that shouldn’t have made it off the beach. Our pick for the best shoes for back pain while traveling were Women’s HOKA Clifton 9 and the Men’s Brooks Aurora. There are quite a few other options on our list to consider as well.
From stability and balance, to support with a bit of cushioning, Warner shares multiple factors to consider when you are finding the best shoes for back pain while traveling. Here’s where to start.
Our picks for the best shoes for back pain while traveling
The best shoes for back pain to wear when traveling
Best overall: Women’s HOKA Clifton 9 and Men’s Brooks Aurora
Photograph courtesy Hoka
Buy it now at Hoka
Why we like it: HOKA has a reputation for making comfortable shoes, and the Clifton 9 is no exception. With its new responsive foam and redesigned outsole, it truly is the shoe for your everyday miles, whether that be walking or running. It also received the American Podiatric Medical Association (APMA) Seal of Acceptance for being beneficial for foot health.
When you put on these shoes, it feels like a weight has been lifted as a back pain sufferer. My mood even improved, as there was so much more support from the feet through the knees and hips and into the back, making them a must-have for travel.
Keep in mind: The back of the shoe does come up higher, so if you’re more sensitive or susceptible to rubbing on the back of your heel, keep that in mind. The HOKA Bondi might be better for people sensitive to that issue. Some consumers have shared that it’s an issue–especially when they wear them for running. If you also prefer a shoe with a lot of arch support, the Clifton 9 might not be supportive enough for you.
Product details: Size range: 5-12 | Weight: 7.3 oz | Materials: Compression molded EVA foam midsole, recycled materials, vegan | Width range: Regular and wide
(We wore Hoka’s Clifton 9 on a 600-mile journey. Here’s our review)
Photograph courtesy Amazon
Buy it now on Amazon
Why we like it: If you find yourself on the search for a well-cushioned shoe for road travels, the Aurora will be the ideal fit. Brooks boasts the shoe’s ability to encourage natural movement and is made with its nitrogen-injected DNA LOFT v3 cushioning to make the shoe lighter and provide for more seamless transitions when running.
For those who find HOKAs to be too mushy and marshmallow-like, these shoes offer similar support but in a bit more streamlined model. You don’t feel as much of a “sinking down” feeling in these, but rather a supportive base that gives back pain sufferers more structure, stability, and stamina. The top is stabilizing, and fits tighter like a sock, which can also be a plus for those with stability issues.
Keep in mind: This shoe is designed with running in mind, so when walking on a smooth, hard surface, the decoupled midsole can act as a suction cup to the ground. Some consumers noted a popping sound or sensation when walking. If you prefer lots of color options or bright colors in your footwear, this shoe only comes in one color at this time.
Product details:Size range: 7-15 | Weight: 8.6 oz | Materials: Nitrogen-injected DNA LOFT v3 cushioning | Width range: Medium (1D)
Best shoes for back pain while sightseeing: Women’s Kizik Lima and Men’s Kizik Milan
Women’s Kizik Lima
Photograph courtesy Amazon
Buy it now on Amazon
Why we like it: With their lightweight outsoles and breathability, the Lima is great for the days you’re on your feet, taking in various sights. Plus, Kizik made the shoe with extra room in the toes and with ankle support, and it was able to be slipped on. Best of all? The insoles are removable and washable.
Those with back pain sometimes have their own insoles, whether prescription or over-the-counter, that they prefer to use. But, some shoes don’t have enough room top to bottom to allow for insole swapping. This shoe is an exception to that, and allows for that easy slip on feature even if you have to use orthopedic insoles.
Keep in mind: Some consumers have noted that the outside of the shoe gets dirty very easily and can be difficult to get clean, so keep that in mind if you prefer shoes you can take a magic eraser to.
Size range: 5-13 | Weight: Unavailable | Materials: Knit upper; washable insoles| Width range: Standard, wide and extra wide
Men’s Kizik Milan
Photograph courtesy Amazon
Buy it now on Amazon
Why we like it: Vintage gets an upgrade with the Kizik Milan. With fun color combinations and leather or nylon exterior, these shoes add a fashion statement while keeping you comfortable. Plus, they’re designed with Kizik’s Hands-Free Labs technology, so you can slip them on–no bending over to get them on or stopping to tie them.
Often, chronic pain sufferers have to choose between fashion and orthopedic levels of support when it comes to their footwear. This shoe proves you don’t have to pick, especially for men traveling for business who need a go-to business casual option.
Keep in mind: With only a standard width, if your foot is a bit wider, the Milan’s may be too narrow for you in the toe box.
Product details:Size range: 4.5-15 | Weight: Unavailable | Materials: Genuine nubuck upper| Width range: Standard
(The 8 best walking shoes for men)
Best shoes for back pain while hiking: Women’s Fitflop Neo-D-Hyker and Men’s HOKA Kaha 2 GTX
Fitflop Neo-D-Hyker
Buy it now at Fitflop
Why we like it: Fitflop’s Neo-D-Hyker is great for any terrain, especially during the summer months. They are fully waterproof and provide extra stability for your trail hikes. Additionally, they have tread with a Level 3 grip–ideal for thick mud and heavy trails. Fitflop’s Neodynamic™ midsole is included with this Hyker, providing impact-reducing cushioning and smooth movement from heel to toe.
While the Fitflop brand might remind you of their signature flip-flops, they’ve expanded in recent years to offer a wide variety of pain-relieving options, including these hiking boots. They sit on a super supportive base that allows for cushion and support simultaneously.
Keep in mind: Some users report these do have a stiffer feel to them, so they might not “break in” or “soften” the way other shoes do.
Product details: Size range: 5-11 | Weight: Unavailable | Materials: Canvas, suede, rubber| Width range: Standard
Buy it now at Hoka
Photograph courtesy Hoka
Why we like it: The HOKA Kaha is a must-consider waterproof hiking shoe. With its waterproof nubuck leather uppers and GORE-TEX footwear fabric, the shoe will keep your feet dry on your adventures while still providing breathability. The cushion and ankle support are ideal for long days on any terrain.
HOKA offers sneakers and hiking shoes with extra stability, with a convenient pull-on strap in the back that’s ideal for back pain sufferers who can spend too much time bent down struggling to pull boots on.
Keep in mind: These are one of the more expensive hiking shoes. They might be above budget–especially if they aren’t worn on a daily basis.
Size range: 8-13 | Weight: 2 lbs 5.6 oz (pair)| Materials: Genuine nubuck upper| Width range: Standard
Best shoes for back pain for men: New Balance Fresh Foam X 1440v1
Photograph courtesy New Balance
Buy it now at New Balance
Why we like it: This no-frills classic New Balance shoe is great for running and every day, all day wear. The Fresh Foam X has a foam midsole for ultimate cushioned comfort. The upper construction hugs your foot, providing supportfor any activity.
These shoes sit at a helpful angle for back pain sufferers, ensuring some “sink” when you step with your heel, but without too much padding underneath to prop your foot up too high.
Keep in mind: Some consumers mention that the arch support isn’t the greatest. Others mentioned the bootie style of the shoe can make it feel narrow or tight around the top of their foot.
Product details: Size range: 7-16 | Weight: 8.9 oz | Materials: Synthetic and mesh upper| Width range: Standard and wide (2E)
Best shoes for back pain for women: Brooks Hyperion Max
Photograph courtesy Zappos
Buy it now at Zappos
Why we like it: Brooks’ Hyperion Max won the Runner’s World 2023 Shoe Award. With its lightweight cushioningandimpact support, the shoe is great for letting you train and run without back pain. Its bright color designs make it a fun addition to any wardrobe.
If the impact of your foot hitting the ground triggers your back pain, this option eliminates that stressor, with almost a roll-step like motion. There is no heel-toe impact in two steps, but rather one fluid motion indicative of high quality impact support shoes.
Keep in mind: This is a higher-priced shoe, so if you’re watching your budget, keep that in mind. Also, some non-runners might find the shape and feel odd to wear off the trails, but for back pain sufferers, anything goes, and the shoe “type” doesn’t matter if it feels great.
Product details: Size range: 5-12 | Weight: 6.7 oz | Materials: DNA FLASH cushioning | Width range: Medium (1B)
(The 9 best walking shoes for women)
Best lightweight shoes for back pain: Women’s Oofos Oomg Sport LS Low Shoe and Men’s Fitflop ANATOMIFLEX
Women’s Oofos Oomg Sport LS Low Shoe
Photograph courtesy Zappos
Why we like it: We agree with fellow consumers–these shoes are amazingly lightweight! With their OOFoam technology, the Ooomg Sport LS Low Shoe helps absorb more of your impact while moving, and their footbed helpsreduce stress on your knees and other joints. Plus, they’re washable and specifically designed to reduce shoe odor.
Recovery shoes might not come to mind as the first choice for back pain, and they aren’t the most stable option on the list. If your back feels best walking on marshmallows or clouds, these are for you. Of the Oofos options, these are a bit more snug and stable, though.
Keep in mind: Oofos and consumers both say these shoes run small, so make sure you size up one half size to get the right size for your foot.
Size range: 5-11 | Weight: Unavailable | Materials: Washable closed-cell foam, mesh | Width range: Standard
Men’s Fitflop ANATOMIFLEX
Buy it now at Fitflop
Why we like it: These shoes are truly lightweight and flexible, making them our best lightweight shoe pick for men. Fitflop’s anatomiflex technology makes them flexible shoes with great cushioning and advanced arch support. They’re also an accepted shoe of the American Podiatric Medical Association.
Keep in mind: Sizing seems to be hit or miss on these shoes, with some consumers feeling they’re too small and others saying they fit too big.
Product details:Size range: 8-13 | Weight: Unavailable| Materials: Leather, fabric, suede| Width range: Standard
(Do you have bunions? Here are 7 shoes that might help)
Best budget shoes for back pain: Women’s Skechers BOBS Skip Cute and Men’s Skechers Slip-ins: BOBS Sport Squad Chaos
Skechers BOBS Skip Cute
Photograph courtesy Skechers
Buy it now at Skechers
Why we like it: At only $60 a pair, the Skechers BOBS Skip is a great shoe for those on a tight budget. With their slip-on capability and the added Exclusive Heel Pillow™, the shoe provides great comfort at an even greater price. Plus, every purchase of a pair of BOBs means Skechers donates to animals in need. These cute slip-ons bridge the gap between supportive orthopedic sneakers and fashionable travel shoes. They prove you can have both and don’t have to settle for basic details on your shoe’s patterns. Also, you can swap the insole if you need to use orthotics.
Keep in mind: These shoes seem to fit a bit narrower than other Skechers lines, so if your foot is a bit wider, these might not be as comfortable.
Product details: Size range: 5-11 | Weight: Unavailable| Materials: Woven upper and Memory Foam insole | Width range: Medium
Skechers Slip-ins: BOBS Sport Squad Chaos
Photograph courtesy Skechers
Buy it now at Skechers
Why we like it: Another great budget-friendly option for the men. At $70 a pair, this hands-free, slip-on shoe provides a variety of colors in its product line and a cushioned Skechers Memory Foam™ insole. Plus, it’s machine washable and has a shock-absorbing midsole. For any man struggling with the pesky security lines’ requirement of taking shoes on and off repeatedly, this slip-on option makes it easier.
Keep in mind: Some consumers consider these shoes bulky, while others say the slip-on option doesn’t work for them–especially those with arthritis.
Product details: Size range: 8-13 | Weight: Unavailable | Materials: Knit and synthetic upper| Width range: Medium
(The best products for arthritic hands)
I chose the best shoes for traveling with back pain based on personal experience, as someone who has had three back surgeries and lives with chronic pain, and through my experience as a product testing journalist who has tried quite a few shoes for travel. Also, I interviewed a podiatrist who shared their knowledge of selecting the best shoes for traveling with back pain and what to avoid. Here’s what we considered together:
Third party reviews: Real human feedback matters, especially when it comes to selecting shoes online. These reviews help you understand what might run big or small and which are as supportive and pain-relieving as the brands claim.Brand reputation: We chose brands that are well-known for providing support and cushioning with people in mind who like to get their steps in but not at the expense of their backs, knees, and feet.Long-lasting wearability: We opted for shoes that feel just as great six hours into a travel excursion as they did when you slipped them on in the store. Long-lasting comfort is essential for those who develop more back pain as they get worn out throughout the day — your shoes should alleviate, not exacerbate, the problem.Quality footbeds with removable inserts:Some back pain sufferers know that removable inserts are a must, and if not, they have to have a high-quality footbed with structure and support but enough of a “pillow top” feel as well. So, we leaned towards products with removable inserts so people can choose their own.
Tips for buying shoes for back pain when traveling
Carefully consider if you want to wear “running” shoes all day
Warner explains that this practice isn’t for everyone, even with back pain. “Most running shoes are designed for running, and I don’t personally wear them for long days when standing or walking. These shoes are designed to accept a heavy heel strike during the act of running. Therefore, many of them automatically show a slight rise to the heel relative to the forefoot,” she says. “This can change the position of the knee, hip, and pelvis. However, many people and doctors love running shoes for normal daily activities, including travel. I think any running shoe that is comfortable will work, especially if an individual also has a prescription insert inside the shoe.”
Choose shoes that promote a natural gait
If you are sightseeing or even speed walking from gate to gate at the airport, you don’t want to select shoes that alter your natural gait, yet you need the support of well-structured shoes. “Shoes that promote a more normal gait can help, too. Usually, this means shoes with a forefoot rocker. By having a sole with a curve in it under the ball of the foot and toes, the body can pass over the foot during forward motion.
This helps when one has a tight Achilles tendon or any other condition that does not allow for normal upward movement of the ankle and foot as the body passes over the leg. That movement is called dorsiflexion,” Warner says. “The alternative is to slightly externally rotate the foot so as not to stub the toe or trip. This leads to external rotation of the long bones of the leg and slight movements of the pelvis via the hip, which can affect the lumbar muscles.”
Avoid shoes that have a significant elevation or “drop”
Some shoes make you feel like you are walking on platform sandals and that your toes are way lower than your heels. This can impact your alignment and your pain levels, Warner suggests. “Shoes that are neutral, or zero-drop, will theoretically be the best for lumbar posture and associated hip and pelvic biomechanics. This is because zero-drop shoes are the closest to being barefoot. Barefoot is, of course, the most natural state of the body.”
Frequently asked questions
What shoes should I wear for lower back pain?
You should consider wearing sneakers that are meant for walking or cross-training so that you will be comfortable going the distance as you travel. You can also look at brands that feature “orthopedic” options that are typically more supportive than your average flat bottomed sneaker or slip on. Finally, you can choose shoes that have strong arch support, a wide enough toe bed, and ample room to move without any slipping.
Are Sketchers good for lower back pain?
Some people find Skechers to be helpful for minimizing lower back pain. We have multiple options on our list of products from Skechers that we found to be helpful, especially as some of their options feature a “slip-in” or slip-on method. This allows people with back pain to put the shoes on while standing rather than bending over.
Do Hoka’s help with back pain?
Possibly. However, we can’t say for sure. Many people find Hokas to ease their back pain, as they are ultra-supportive sneakers meant for distance runners. For travelers, they may help you improve your stamina through that extra support while you travel.
Can wearing shoes with no support hurt your back?
Yes, wearing unsupportive shoes can hurt your back. As Warner explains, footwear impacts posture and pelvic alignment. If your pelvis is tilted, that can fire up your back pain in some situations. In the end, it can help to speak to your own doctor, including a podiatrist, if you have more specific issues to find what’s best for your specific feet and back.
Alexandra Frost is a freelance journalist based in Cincinnati, Ohio, covering product testing, health, travel, parenting, and education. She has written for The Washington Post, the Huffington Post, Popular Science, Forbes, and Consumer Reports, among others.
*Although we are sharing our personal opinions of these experiences or products with you, National Geographic is not endorsing these experiences or products on behalf of anyone. It has not performed product safety testing on any of these products, did not manufacture them, and is not selling, or distributing them and is not making any representations about the safety or caliber of these products or experiences for individual consumers. Prices and availability are subject to change from the date of publication.
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