When I spoke with Minhal Bandali, Musculoskeletal Director at the London Back Pain Clinic, we found ourselves talking about something unexpected: high heels. It’s one of those topics most women have strong feelings about, either you love them, or you can’t stand them (literally). And almost always, someone is ready to remind you: “Heels are terrible for your back!”
But Minhal’s take wasn’t what I expected at all.
Are Heels Really the Enemy?
Like many women, I’ve had those long days in heels, running between meetings, then going straight into an evening event, only to get home with sore calves and an aching back. I used to feel guilty, as though I’d “done this to myself.”
Minhal explained something that instantly shifted my perspective: heels aren’t inherently bad. The issue is when we only wear them, or when we don’t balance them out with supportive habits. Occasional wear? Perfectly fine. It’s all about moderation and balance.
That was such a relief to hear. Finally, a professional saying we don’t have to choose between health and style.
The Bigger Picture: It’s Not Just About Shoes
What I found fascinating was how Minhal linked this conversation about heels to posture more generally. Think about it: many of us spend 8–10 hours a day sitting at a desk, slouched over a laptop. That constant position can be just as tough on the spine as standing in stilettos all day.
It’s not really about one “bad” choice. It’s the small, repeated habits that quietly add up, whether it’s footwear, posture, or lack of movement.
Small Shifts That Make a Big Difference
Here are some of Minhal’s tips that I’ve started weaving into my own life:
- Switch it up: Love your heels? Wear them, but mix in days with trainers or flats to give your body a break.
- Stretch & strengthen: Simple exercises like calf raises, ankle mobility drills, and hamstring stretches help balance out the strain.
- Fix your desk setup: A chair with lumbar support and, if possible, a standing desk can help you avoid that dreaded mid-afternoon slump.
- Pay attention: If you’re feeling discomfort, it’s your body’s way of asking for a tweak, not something to power through.
These aren’t dramatic lifestyle overhauls. They’re small adjustments that keep you moving, confident, and comfortable, whether you’re in stilettos or sneakers.
A Holistic Way to Think About Movement
What I love most about Minhal’s approach is how holistic it is. He doesn’t just look at muscles or bones in isolation, he considers lifestyle, confidence, and stress. It’s refreshing, and honestly, it feels more human.
For me, hearing that heels can still have a place in a healthy lifestyle was empowering. It’s not about restriction, but about balance. And isn’t that the best philosophy for life in general?
Watch Part 1 of my conversation with Minhal Bandali to hear more about posture, footwear, and the small daily choices that shape our long-term health.
-Written by host Hala Ali
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