Best Running Shoes for Lower Back Pain

Look at the best running shoes for lower back pain.

Whether you are a casual runner or a marathon finisher, you might have experienced pain in the lower back. This can occur due to the wrong posture, a sudden increase in the pace or distance, or running without warming up. Another reason could be obesity, previous injuries, or the aging factor.

No matter what is causing the lower back pain, seeking help must be the first action if the symptoms are not in control with regular rest and home remedies.

However, should you run with lower back pain or not is not a thing to search online as each body have a different story. Running with lower back pain can help in minimizing the symptoms or might make it worsen.

it may show positive results by reinforcing the key muscles and strengthening the core that improves spinal health. On the other hand, it might show results in negative as the body will have to face 3x more pressure than usual. consult with ortheos and physios before you jump on the track is what we can suggest.

What are the best running shoes for the lower back can do?

what are the best shoes for back pain can do?

To proceed further, one essential thing to clear is shoes are a part of a recovery plan with proper diet, rest and massage. Shoes alone rarely fix medical injuries.

These are the best running shoes for lower back pain as they contain most orthopedic features that podiatrist recommends in the shoe.

Also, the list has finalized after the verdict from the show owner who appreciates it after utilizing it with lower back pain. With each review, we have mentioned the reasons for being it best for lower back pain.

They are all high in cushioning for max comfort and shock absorption, arch support to reduce the pain, stability to align the whole body in the same rhythm, and a high stack height for more cushioning under the heel.

8 Best Running shoes for lower back pain ( shock absorbers + Arch supported)

Most shoes appear on the list after a verdict from the shoe owner, Most brands cross centuries in the market that runners trust already.

A few of them might take a few runs to break in so deciding to judge them and looking for a return option might be a quick decision. We suggest you give them some time as cushioning takes time to set in place but if you are not comfortable even after a break-in, return them and consult your podiatrist. Let’s look at the best running shoes for lower back pain in 2021.

1. Brooks Ghost 13 – Best for heavyweight

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Best shoes for lower back pain best shoes for hip pain
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If you want to go deep into the technicalities of running shoes and want natural, the most comfortable shoes, pick this model.

It offers walking on cloud experience, is fully padded from the inside offers couch-feel comfort that feels luxurious.

Best for

The model is an ideal choice for runners seeking comfort for any reason. It offers soft and springy foam just like jumping on a mattress that makes landing softer. The model is a do-it-all running shoe, meaning use for max-needs and it is ready for it.

It will be ideal to utilize this pair as your daily walk/jog and easy-paced running.

Since they are high in cushioning, they carry more weight, so utilizing primarily for speedy sprints will not be healthy for the knees.

Besides running, Brooks ghost is famous among nurses and other workers who spend the most time standing.

The ghost 13 has all the recommended features that are needed for heavyweight runners, prone to injuries runners and who need comfort for 8 to 12 hours daily standing.

Best running shoes for lower back pain

Brooks ghost 13 fit right as the lower back pain shoes as it offers all the recommended orthopaedic shoe features.

Arch support, moderate heel height, superior cushioning, shock absorption and medium-soft foam and a few others are required when running with hip or lower back pain. and, it has all of them.

See the reviews who find it helpful with their hip pain.

Size and fit

The brand stated to be true in size and it seems right as most wearers get the desired fit after ordering the natural size. Only a few wearers had to order a half size up but it is common with any shoes. one size doesn’t fit all.

We’ll recommend you to order a half size and you’ll be happy with our recommendations. By this, you’ll have more space in the shoes so can wear thicker socks in winter and running shoes must have a bit of space to get away from blisters.

It offers sizes 5 to 13. Each size is in three widths including narrow, wide and extra-wide.

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Men’s shoe Women’s shoe
Why we like it
  • Forefoot cushoning

  • Versatile shoes.

  • Secure lockdown.

Why we don't like it
  • A bit heavy and expensive

2. HOKA ONE ONE BONDI 7 – Most Cushonined.

Men’s shoe Women’s shoe

Shoe specification

Size Order a wide size even if you have normal feet
Best for Long runs
Weight Men 305g / Women 250g
Drop 4mm
price $$

Key features

  1. Upper: An updated new engineered mesh upper that feels thin, padded, and offers average breathability.
  2. Midsole: The Meta-Rocker midsole adds comfort and is firm for long-distance and smooth to pick a pace.
  3. Outsole: The outsole offers tons of rubber with blown rubber on the most impacted areas for max durability.

Our verdict

When we search shoes for back pain, ugly-looking “dad vibes” shoes appear mostly. But that’s not the case with HOKA.

It offers an appealing design with “most and max cushioned”, that gives foot massage from the first wear.

Best for

Hoka is a top leading brand when it comes to cushioning that no other brand can compete. They are the most  cushioned running shoes ever. For any reason, if overloaded comfort is your top concern; it’s an option for you.

The model feels firmer than soft for the first run; you might have regretted your purchase as you expect it to be marshmallowy soft, but it does not break in it. With each run, it’ll get smoother and turn it into medium soft, versatile running shoes.

The model is an ideal choice for daily walking and jogging, and easy-paced running. A daily trainer can also allow you to pick a pace if you wish and provide firmer and support for half to full marathons.

Some reviewers claim its midsole to be soft, and others stated it offers a firmer ride that confuses the most buyers. But after digging deep down a bit, it is concluded that it get firmer in the winter session and soft in the warmer climates.

Best shoes for back pain

The model receives full marks in lockdown. It offers a secure fit after finding the perfect spot in the lacing. The heel collar and the broad tongue keep the foot locked without irritating the Achilles.

The cushioning absorbs the needed amount of shocks and delivers a pain-free ride. One reviewer claimed the model was “a day spa for your feet.”

One thing more, It is a neutral shoe but gives a feeling of stability that doesn’t flex much benefiting arthritis in toes runners

The needed amount of arch support, moderate heel height, and great support are what you need for back pain.

Size guide

The model is narrow from the sides that feel snug to most runners. To get the proper fit, order the wide size, and it’ll allow more space in the shoes, allowing you to have the most benefits of this model.

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Men’s shoe Women’s shoe
Why we like it
  • Needed arch support.

  • Stable ride

  • Durable outsole

Why we don't like it
  • Heavy and very big shoe

3. New Balance 1080v11 – Best For Long runs

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Best running shoes for hip pain Best running shoes for lower back pain

Shoe specification

Size True to size
Drop 8mm
Weight Men 283g / Women 225g
Best for slow running
Price $$

Key features:

  1. Upper: The newly mesh uppers are super soft, stretchable, breathable, and hug the feet beautifully.
  2. Midsole: The midsole offers a Fresh Foam X that feels firmer but the bounce is noticeable if you which to pick up the pace.
  3. Outsole: The blown rubber outsole is durable and offers great traction for a daily trainer.

Our Verdict

New balance 1080v11 is following the same pattern as their prior models. A few changes made in the upper make it more breathable, and in the midsole makes it more comfortable.

One thing that makes us flat about this model is its attention-grabbing design. It’s perfect for those who wish cute shoes for back pain.

Best for

Version 11 doesn’t set any boundary on its usage. They are ideal for most runs and ready for multiple tracks. One who runs casually to marathon finishers can benefit from it.

They are highly cushioned, offer needed support, and have a neutral design that works for most runners.

The model hits a sweet spot between comfort and firmness, satisfying the need variety of runners. Ideally, It is a choice for distance runners who want a firm yet responsive shoe for energy return.

Not Ideal for

The model will not be the ideal choice if the support and speed are your top concerns. There is no technology deduct for supinating and pronating runners as it is a neutral shoe.

Similarly, as they are a bit heavyweight due to the high amount of cushioning, the firm ride doesn’t perform the job that sprint runners look.

Why the best running shoes for hip pain

The model is soothing for runners experiencing lower back and hip pain for most reasons. Right from the first wear, It offers needed arch support, heel support, and a plush feel that is calm for achy backs.

We are not making this up; see the reviews who experience all this.

Besides comfort, the shoe’s ability to absorb running shocks can reduce the impact of footfall. It helps in dissolving the effect within the shoes before it travels to the joints.

For shock absorption, New balance 1080v11 has utilized an updated foam that is more cushiony and better in shock absorption than the previous version.

Lastly, A heel has more cushioned (8mm drop) than the forefoot makes it suitable for heel strikers. Also, it allows the foot to land gradually instead of hitting abruptly.

 Size guide

The new balance 1080v11 stays true to size; most wearers were happy with the fit after ordering the same size that they do for other running shoes.

A few had to order a half size up, but we’ll recommend ordering your natural size, and most chances that you’ll get the right fit with an open space in the toe box.

The upper is made of stretchable material, so it’ll extend a bit more if needed.

When it comes to size and fit, the new balance has the highest chances of meeting the right fit due to their options. The model is available from size 7 to 16 with half size in between. Each option is separately available in 4 widths, including narrow, standard wide, and extra-wide feet.

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Men’s shoe Women’s shoe
Why we like it
  • Absorbs a lot of shock

  • Best for long hours standing

  • Needed arch support

Why we don't like it
  • absorbs water and takes long to dry

4. Brooks Adrenaline GTS 21 – Best Stability

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supportive shoes for back and hip pain

Shoe specification

Size Order half size up
Drop 12mm
Weight Men 293g / Women 256g
Best for Slow paced running
Price $$

Key features

  1. Upper: An engineered mesh upper that feels comfortable an much breathable than last version.
  2. Midsole: The midsole offers a combination of DNA Loft and BioMoGo DNA that offers firm yet responsive ride.
  3. Outsole: The blown rubber on the outsole offers promising durability and lasts for miles and miles.

Our Verdict

The Adrenaline GTS 21 is a “Go-to-shoe.” series, meaning a single shoe for most occasions. Adrenaline is a success of the brand as it reaches the second decade with a loyal fan base.

Adrenaline follows the same pattern that started 20 years ago, but it gets softer, smoother, and increases stability with each version.

Best for

The model offers the right features to cover most miles on various tracks. It offers a firm yet comfortable and bouncy ride that meets marathon racers’ needs and is an excellent pick for those who run for fun.

The pace is not the issue for them, and you’ll be able to pick if you wish to. But, the fact is you’ll enjoy slow runs more than sprints as this model target marathon trainers.

If stability and comfort are your top concerns, grab them!

Besides runners, the model got fame among workers who stand on concrete floors all day long. These workers strive to achieve the features that this model offers.

The right amount of cushioning and secure lockdowns offer complete control to have the day end without achy back and legs even after standing for 10 to 12 hours.

Why are the best shoes for lower back and hip pain?

The model offers a GuideRails system that naturally aligns ankles, knees, and hips, gives complete control over the movement, and offers needed lower back support.

Also, It offers arch support that balances out the weight of the landing instead of striking hectically.

A higher drop of 12 mm forces you to land on your heel, and additional padding on the heel is ready to take the pressure of each step, making it convenient to run with lower back and hip pain.

Size guide

The model stays true to size but offers a snug fit. The wearers stated this as it stays true from the lengthwise but is restricted from the side. They advised getting a half size up when ordering.

It requires a slight break-in period of a few hours, and it’ll feel comfy.

The model is available in sizes 7 to 14 with a half size in between. Each size is available in 4 widths, including standard, narrow, wide, and extra-wide.

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Men’s shoe Women’s shoe
Why we like it
  • GuideRails support thee feet, knees, and hips.

  • Comfort for the whole day.

  • Secure fit

Why we don't like it
  • 12 mm heel hight feels higher

5. ASICS Gel Nimbus 22 – Best Shock absorbers

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best running shoes for lower back pain

Shoe specification

Size true to size
Weight Men 306g / Women 253g
Drop Men 10mm / Women 13mm
Best for pain-free running experience
Price $$

Key feauters

  1. Upper: The upper is a lightweight knit fabric mesh material that is not very soft but breathable.
  2. Midsole: The flytefoam midsole in addition to gel cushioning gives a bouncy feel to the shoe and preserves energy to cover max miles.
  3. Outsole: AHAR rubber with deeper flex grooves grips the surface and is ready to cover most miles without tearing signs.

Our Verdict

Asics is famous among runners, especially its gel nimbus series; it is successful and famous, reaching the 22nd iteration.

Each year they present something new with a few changes to the previous version. This year, it got softer than the previous model but not soft as versions 15 and 17 and not firm as the 21st model.

Best for

The gel nimbus 22 is best for runners looking for max cushioning yet lightweight running shoes for everyday medium to severe running at an easy pace.

As they feel light in weight, utilizing these for fast pace running won’t be a wrong choice, and they can handle easy to fast pace running smoothly. But, the fact is that they are built to cover more miles instead of speed.

The 22nd version continues using FLYTEFOAM in the midsole like the previous model. It adds a bounce that preserves energy and allows for more miles without tiring.

The gel in the heel reduces the impact of footstrikes and makes for softer landings, heaven for heel strikers, and achilles tendon-prone feet.

Best running shoes for back pain

Overall, The model has a touch of each feature that needs to be in shoes for back pain. Let’s count it one by one.

Your back pain shoes need to be high in cushioned yet feel lighter in weight. They are all padded from inside and at 9 ounces.

The next thing is shock absorption, and they are loaded with gel in the heel. A higher drop in the heel focuses the heel on striking where the gel is prepared to minimize the fall impact.

Arch support is present to balance out the body weight. Besides arch support, the heel cup offers stability that aligns the whole foot and back to move in the same momentum.

At last, The sole needs to be between soft and very rigid, and they are the same. They are firm yet comfortable and bouncy for miles and miles and long hours comfort for standing.

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Men’s shoe Women’s shoe
Why we like it
  • Needed arch support.

  • The Upper hugs the feet well.

  • Open toe box

Why we don't like it
  • Lack of versatility

6. ASICS Gel contend 7 – Best Cute Looking

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cute running shoes for backpain

Shoe specification

Size Go for half size up
Best for Daily run/jog and exercise
Drop 10mm
Weight Men 269g / Women 224g
Price $

Key features

  1. Upper: An engineered mesh offers a great grip, hugs the feet, and stays breathable.
  2. Midsole: The combination of AmpliFoam midsole with rearfoot gel technology offers a comfortable and soft landing ride.
  3. Outsole: The textured rubber outsole with flex grooves adds flexibility and gives good control on the track.

Our Verdict

Asics gel contend seven has a super cute design, best for runners who want to look cool during runs; under 100 running shoes for back pain.

Best for

The model is best for basic runners who want wants simple yet comfortable running shoes for most basic needs. They are not advanced in technology yet offer perfect features for daily walks, jogs, and similar needs.

They are not highly cushioned for long-distance running but enough for 5ks to 10ks. in fact, an option to consider who just started running or running casually.

If we judge them price-wise, we pay more than we get.

It is also best for runners who want the same shoe for cross-training, HIIT, and even weight-lifting.

Why it is best for lower back pain

The simple shoes offer a reliable feature to continue walking sessions with mild back pain.

First of all, AMPLIFOAM in the midsole with inner padding offers comfort; The gel in the heel reduces the impact of continuous foot strikes.

The heel cup and padded heel collar offer great lockdown and minor stability that align the leg, hip, and back to move in the same direction.

Arch support is noticeable to balance out the body’s weight.

Size guide

The model stays true to size but feels a bit restricted even after the break-in period. As runners, we all like to have a bit of space in the shoe
to avoid blisters. Also, a shoe must have this much space to wear thicker socks or custom orthotics.

Our suggestion is to order a half size up to meet the custom fit. But, you might also have to research on your own to decide which to order.

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Men’s Shoe Women’s Shoe
Why we like it
  • Great for the money

  • Comfortable and stylish

  • Versatile running shoe

Why we don't like it
  • not as wide as the previous models

7. ASICS Gel Cumulus 21 – Best comfort + Stable

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shoes for lowerback pain

Shoe specification

Size True to size
Drop 10mm
Weight Men 286g | Women 266g
Best for easy paced to fast pace running.
Price $$

Key features

  1. Upper: The Jacquard mesh upper offers a plush feel, feels luxurious, and breaths well.
  2. Midsole: The combination of FlyteFoam Propel and Lyte bouncier and responsive ride at a lightweight
  3. Outsole: The Durasponge and AHAR rubber offers has more road feel, flexibility and make the model long-lasting

Our verdict

The gel cumulus offers the right features to continue running sessions with aching back.

The gel in the name refers to gel in the heel for a smooth landing, where “cumulus” is referred to as “cumulus cloud”, offering cloud feel comfort despite the distance.

Best for

The GEL-CUMULUS 21 offers the perfect balance of cushioning and responsiveness for neutral and underpronating runners.

It might be hard to describe the sole feel in words but think of a great mixture between padded, firmness, and softness that is sufficient for half/full marathon and still okay to go faster.

The FLYTEFOAM propel in the midsole returns great energy by adding a bounce feel to the shoes. This bounce feels preserves energy to go more miles without feeling tired.

It offers additional control over the body by offering GUIDANCE LINE technology with Impact Guidance System. This feature benefits pronating and supinating runners who need support for landing and kicking off.

The outsole offers blown AHAR that feels soft, ideal for most flat and unbalanced terrain, including road, treadmill, concrete, asphalt, and cinder trail.

Best Running Shoes for lower back and hip pain

The bevelled heel design allows the foot to land gradually instead of falling with full pressure, doing its best in reducing the impact and a heaven feature for heel striker runners.

A moderate height is recommended with back pain, and it has a heel height of 10mm that means more heel is more cushioned than the forefoot.

The gel in the heel and the forefoot also participates in shock absorption, ensuring the knees, hips, and spine get the least load.

They are best for neutral runners yet offers features that offers stability allowing the legs and back to move in the same rhythm, ensuring have you more control over your body.

Size guide

The model has received mixed comments over the sizing factor. One said it is true to size for them and the other had to go for a half size up.

We tried to solve to look into the sizing matter and conclude up with that if order the size that you do for other Asics shoes. but if you coming from other brands you might have to order a half size up.

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Men’s shoe Women’s shoe
Why we like it
  • Gel in forefoot and heel.

  • Stable heel counter.

  • cushioned yet responsive.

Why we don't like it
  • Heavyweight

8. Saucony Cohesion 13 – Best for Beginners

Men’s shoe Women’s shoe
Budget running shoes for backpain

Shoe specification

Size Order a half size up
Drop 12mm
Weight Men 252g | Women 207g
Best use casual walk/jog and cross-training.
Price $

Our Verdict

Saucony cohesion 13 is a smart move for budget-conscious runners in the era of carbon plate over 200 running shoes.

They are not the most stable running shoes neither for trail and hiking uses but a simple yet effective and comfortable running season.

Best for

The cohesion 13 is a neutral running shoe that is perfect for daily walk/jog and running and full-day comfort. They are simply low in technology yet max-cushioned shoes that do more than what it’s built for.

They feel soft with great support from the first wear, which is great for anything but perfect for nothing, meaning a versatile model that can be taken out for most needs. It can handle tempo yet easy-paced runs.

By their look, they just look like high-end running shoes. One reviewer describes the model with: “If you want to have a touch of premium running shoes without spending its price”, try cohesion 13.

Comparing them with over 200 running shoes is not justice for them but by comparing you’ll feel a downgrade in terms of cushioning, shock absorption, and premium material feel.

They are neutral running shoes meaning if you are looking for a stable ride, look at its sibling (Saucony guide 14).

Best for lower back and hip pain.

These affordable running shoes have the features like arch support, higher drop, max-cushioning, and a secure lockdown that one strives to achieve for protective back and feet support.

Size guide

The size and fit is might be the most confusing part when ordering online. Some models stay true to size others stay too short or long. The right fit is essential to get all the features.

However, The model received mixed reviews over the sizing factor. Some seem satisfied after ordering the right size and most have to get a half size up.

The fact is they are true to size but feels a bit tight from the side. Our suggestion would be to go for a half size up if you want to wear thicker socks or likes a bit of space in the shoes.

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Men’s shoe Women’s shoe
Why we like it
  • Good all round shoe.

  • Heel cushioning.

  • Secure lockdown

Why we don't like it
  • Not for long distance running.

How to buy the best running shoes for lower back and hip pain (BUYING GUIDE)

To meet the desired shoe, you must aware of your requirements. Many shoes claim them best for lower back and knee pain but it might make or break the game, who knows?

The fact is Most running shoes have orthopedic features compared to other shoes as they are made for strick usages. Besides that look for these points and most chances that you’ll get the best running shoes for lower back pain.

 1. Stack height

Stack height is the measurement of the difference in height between the footbed and the heel of the shoe. It is measured in millimeters, and it can vary quite a lot between shoe manufacturers.

Shoes with a lower stack height are considered to be more minimalist, as they offer less impact protection and are often more lightweight. Shoes with a higher stack height are generally considered more protective, as they offer more impact protection, have firmer cushioning, and are often heavier.

2. Cushioning and Shock Absorption

The cushioning in shoes is a material that absorbs shock and returns energy to reduce the pressure on the runner’s feet.

Generally, the cushioning material contains polymer and air, and it is molded into the midsole of the shoes.

For example, the more cushioning material there is, the more energy is stored and the more responsive the running shoes will be. However, the energy will decrease with time, until the running shoes become

In addition, the type of cushioning material affects the responsiveness and longevity of the running shoes. Air cushioning tends to be responsive and provide better shock absorption.

3. Arch support

It refers to the extra padding towards the arch of the foot in running shoes, or the lack thereof. Proper cushioning on the arches can help alleviate uncomfortable pressure points, especially those who need more support and stability.

Minor rubber on the arch can make a big move by balancing the body with each step, easing in lower back and knee pain when running.

4. The Right fit

isn’t it an obvious thing? Yes! the right fit is the most obvious requirement when purchasing shoes. But, it gets essential when looking for back pain running shoes. Look for open-toe box running shoes that have more space in the toe box after the right fit.


Q.1 Is it safe to run with lower back pain?

If your low back pain is from an injury, then I would say don’t run on it. Wait until it is fully healed. When you run, you put your body weight on the injured hip joint and that is not good for healing.

Start slow and don’t overtrain yourself.

If the pain is from other reason like muscle tightness, then I would suggest you go to a physical therapist. A physical therapist can assess the situation and help you to decide if you can run on it. If it is muscle tightness and you are not injured, then you can run. If you have constant pain that is increasing while running, I would suggest you to stop running.

Q.2 How do I prevent lower back pain when running?

Lower back pain is very common among runners. It is caused by a number of issues. The most common issue is weak core muscles, which makes the spine unstable. That’s why it’s very important for a runner to strengthen his or her core. The core muscles include the lower back, abdominals, and hips. While running, the core muscles naturally flex and become triangular, which makes the spine stable. Also, it’s important to look for shoes that have good arch support and shock absorption.

Q.3 How many days rest for lower back pain?

There is no standard answer to this question. It depends on the severity of the pain. The first step is to consult with a doctor. If the pain is mild and due to an injury or strain, then it will get better with time.

If the pain is severe enough to interfere with normal activities, then you should get the right treatment. The doctor will test your back and make sure there is no nerve damage.

He may order some X-rays to rule out any fractures or other medical issues. Depending on the diagnosis, he may prescribe painkillers and rest, or send you to a physical therapist. So the answer to this question really depends on the severity of your pain!


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