It doesn't take a podiatrist to know why your feet are hurting after a day of wearing stilettos. But those must-have pumps may also be damaging your back — and they might not be the only fashion saboteur in your wardrobe.
Any clothing or shoes that change your range of motion or your body's shape (think tight, stiff or constricting) can harm your spine because they strain your back, neck, and shoulders.
Not sure what to watch out for? We've sized up your closet for the worst offenders.
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1. High heels
Heels change the body's stance: 'There's a mismatch — women can feel amazing wearing high heels but it's not that great for them,' says Dr. Kenneth Hansraj, Chief of Spine Surgery at New York Spine Surgery & Rehabilitation Medicine. When you walk in them, you lose heel strike (having your heel hit the ground first), which tilts the pelvis, sticks out the buttocks, and stresses the lower back with every step.
Although this creates a visible slimming effect, he adds, 'the spine becomes hyper-arched — and the end of it can even be pinched, causing sciatica.' He recommends commuting in a supportive sneaker — and only wearing heels for special occasions or some workdays.
It's not just the height that matters. Dr. Amy Harmening of the Illinois Back Institute warns patients to avoid narrow stiletto shapes, which cause instability and pressure. Instead, she recommends a wedge: 'The surface area is increased and therefore stability improves… and it doesn't apply so much pressure to the sole of the foot.'
Flats, including ballet flats and flip flops, may not be the solution either. 'They don't have an arch support and you don't get the shock absorption,' explains Dr. Hansraj.
2. Halter tops
That cute strap 'pulls the neck forward,' says Dr. Hansraj. 'This is especially true for women with larger breasts, who will be putting additional stress on their necks.' He suggests a strapless bra for extra support.
3. Heavy necklaces
'Statement jewellery typically pulls you into poor posture,' cautions Dr. Hansraj, who recommends only wearing large necklaces for short periods of time. Even better, 'Protect yourself by maintaining good posture – ears directly above your shoulders and your angel wings pulled back — when you have them on."
4. Pencil skirts
This office go-to brings the knees together and restricts movement, straining the back. 'Over time, this will eventually cause damage that could lead to disc or muscle problems, which are quite painful,' warns Dr. Hansraj.
5. Skinny jeans
Skin-tight denim is another constricting trend. Not all skinnies are bad, just those that are so tight that they restrict your knees, hips, and thighs. 'This will unavoidably change the way the body moves while walking,' Hansraj explains. This decreases shock absorption, which 'places an added stress on joints'. In plain English, painted on jeans are bad.
6. Skimpy bras
Thin straps may look sexy, but they may not be providing enough support. Instead of spreading out across the surface of your shoulder, the pressure concentrates on one spot, which pulls down the shoulders and causes pain.
7. Heavy bags
Carrying too much can, unsurprisingly, cause a crick in your neck. Thicker straps can help distribute the weight better, but Dr. Hansraj cautions, 'Think it through. Do you really need everything thrown in there? Those pounds cause almost immediate neck pain that is completely preventable.' The American Chiropractic Association has a good rule-of-thumb: make sure the weight of your bag is no more than 10% of your body weight.
8. Bags with one strap
Slinging a bag on one shoulder causes an imbalance of weight on the spine — do it enough and you could end up with uneven muscles and joints. 'You will end up hiking one shoulder to subconsciously guard against the weight, holding the other shoulder immobile,' Dr. Richard Brassard, a former president of the American Chiropractic Association, explains on the organisation's website. 'This results in the unnatural counterbalance movement of one shoulder, and little control over the movements of the arms and legs. Even worse, the spine curves toward the shoulder.' Alternating sides frequently or wearing a backpack is a better bet.
9. Shapewear
First, shapewear can be great for your back, says Hansraj. 'Spanx and other shapewear, appropriately sized, are good because they engage your core and you start to use those muscles more and more.' But most women downsize to appear even smaller, which is a bad move. 'When they're constricting, you lose range of motion of the various pelvic muscles, and then you start to put more stresses on the lower back,' he says.
Fortunately, it takes a long time to do permanent damage. 'Most forms of back pain can be helped,' says Dr. Hansraj. 'When you start to employ smarter strategies and get a few treatments like massages, hot packs, and physical therapy, you get better faster.' So don your heels for a date night — and then treat yourself to a day at the spa.
Originally written by Asher Fogle for goodhousekeeping.com
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