Pain of any kind is no fun, especially if it's related to sciatica. Because it's so large, when the sciatic nerve is inflamed, it can affect your lower back, buttocks, legs and toes, making walking or running difficult.
Thankfully, with the proper footwear, it can "improve your gait and encourage proper biomechanics, which leads to less stress on the joints," says podiatrist Patrick Sanchez, DPM, a board-certified foot and ankle surgeon based in Oak Lawn, Illinois.
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In addition to helping with pain, "This will help prevent early onset osteoarthritis of the spine," Dr. Sanchez says.
Below, you'll find the best shoes for this condition.
The Best Shoes for Sciatica
- Best Overall: HOKA Bondi 8 ($165, HOKA)
- Best Runner-Up: New Balance Fresh Foam X 860v14 ($139.99, New Balance)
- Best on a Budget: Adidas Duramo SL Running Shoe ($70, Zappos)
- Best for Walking: HOKA Clifton 9 ($145, HOKA)
- Best for Running: Brooks Ghost 16 ($140, Brooks Running)
- Best Slip-Ons: Skechers Go Walk 7 ($80, Skechers)
- Best Sandal: Birkenstocks Arizona Soft Slide Sandal ($140, Nordstrom)
How We Chose
We spoke with a podiatrist, who offered his recommendations. In addition to that input, we selected these products based on the following criteria:
- Arch support
- Stable midfoot
- Comfort
- Price
Learn more about how we choose and cover products.
Why Are Certain Shoes Marketed to Men or Women?
Manufacturers typically market shoes according to gender, so we have listed both women's and men's picks below according to the language used by the brands. However, the main difference between most men's and women's shoes lies in the shoe width and size.
In some cases, men's shoes are built to support greater weights. So people with bigger bodies may want to opt for men's versions, whereas people with smaller bodies may prefer women's versions. We encourage everyone to shop according to their personal preferences rather than feel restricted by marketing lingo.
1. Best Overall: HOKA Bondi 8
Hoka Bondi 8
Find ultimate comfort and support in these shoes.
Pros
- Supportive
- Breathable
- Made with memory foam
- Comes in wide widths
Cons
- Pricey
Going for a run or taking a walk? The HOKA Bondi 8 is a comfortable and supportive sneaker designed to absorb impact no matter the activity, earning its spot as the best overall pick.
The cushion and support are essential because it “helps take pressure off the spine,” which can be helpful for people with sciatica, Dr. Sanchez says.
Additionally, the outer layer is constructed of breathable mesh (see ya, sweaty feet) and the collar is made of memory foam to support people with smaller ankles.
2. Best Runner-Up: New Balance Fresh Foam X 860v14
Pros
- Supportive sole
- Breathable
- Made with reflectors for better visibility
- Multiple colors available
Cons
- Some reviewers say the 14 isn't as supportive or durable as previous models
New Balance's Fresh Foam 860 series has a supportive sole that's layered with foam to relieve pain and provide stability.
You can run longer distances in these, even outdoors, thanks to the mesh upper and reflective accents, which make the shoe breathable and visible. What's more, the shoe comes in eight fun colors.
3. Best on a Budget: Adidas Duramo SL
Pros
- Budget-friendly
- Often on sale
- Comes in wide widths
- Made with recycled materials
Cons
- Some reviews say they're not as durable as other shoes
If you're looking for sciatica relief but you're on a budget, check out these Duramo SL running shoes from Adidas. These shoes are often on sale and are sleek, stylish and come in classic hues. Plus, the soles are built with layers of cushion to absorb shock when walking.
While these shoes are advertised as running shoes, they are light enough that you can wear them every day. And if you're into sustainability, these shoes are made with 50 percent recycled materials.
4. Best for Walking: HOKA Clifton 9
Hoka Clifton 9
Feel a spring in your step with these walking shoes.
Pros
- Lightweight
- Cushioned sole
- Breathable
- Designed to absorb impact
- APMA approved
Cons
- Pricey
- Normal sizes may be too narrow for some
Another bestselling shoe from the HOKA family is the Clifton 9. What makes this pair ideal for walking is it's lightweight and breathable. The shoe features a cushioned sole and mesh upper, and the crash pad is designed to absorb impact with each stride.
Beyond being extremely comfortable, the Clifton 9 received the seal approval from the American Podiatric Medical Association (APMA), which means it has been reviewed by APMA podiatrists for promoting better foot health.
5. Best for Running: Brooks Ghost 16
Pros
- Absorbs impact
- Made with signature cushion technology
- Molds to your foot shape
- Come in 16 colors
Cons
- Toebox can feel snug, per some reviewers
- Sole may not be as cushioned as previous models, per reviews
Run the distance with Brooks Ghost 16. It's made with the brand's signature cushioning technology, which absorbs impact and offers smoother transitions from heel to toe, making it an ideal running shoe.
Constructed of adaptive mesh, the outer layer adjusts to your foot shape for a customized fit. Bonus? There are tons of fun colors to choose from.
Dr. Sanchez recommends swapping out your running shoes every 500 miles, so this might be the perfect one to make the switch.
6. Best Slip-Ons: Skechers Go Walk 7
Skechers Go Walk 7
These slip-ons are convenient and structured for everyday wear.
Pros
- Easy to put on
- Comfortable
- Structured, supportive sole
- Machine-washable
- Vegan
Cons
- Only come in medium width
A comfortable, convenient slip-on is a staple for every closet, especially for those dealing with pain. If your sciatica is acting up, it's best to avoid slip-ons without arch support or shock-absorbing qualities. Luckily, these Skechers Go Walk shoes have both.
The flexible, breathable mesh top of the shoes allow your feet to stay cool all day, and if they do start to smell, you can throw them in the washing machine.
The only drawback? The only come in medium width online.
7. Best Sandal: Birkenstocks Arizona Soft Slide
Birkenstocks Arizona Soft Slide Sandal
Get more arch support than a typical sandal with this pick.
Pros
- Cork sole that molds to your foot shape
- More supportive than a typical sandal
- Adjustable straps
Cons
- Pricey compared to other options
- Take time to break in, per some reviews
If you're looking for a sandal option, "Birkenstocks are the optimal sandal to wear," Dr. Sanchez says. "They have a unique cork-and-latex-style sole that provides more support than a typical sandal but also contours to your foot a bit, becoming more comfortable as time goes on."
The cushioned footbed provides arch support and absorbs shock with each stride. Plus, the straps are adjustable.
What to Look for in Shoes for Sciatica
1. Stable Midfoot and Rigid Heel Counter
A good shoe for sciatica should have a stable midfoot and a rigid heel counter, according to Dr. Sanchez.
To tell if your shoe has these features, "pick up the shoe and try to bend it in half where the foot arch would be," he says. If you can bend it all the way, the sole is too flexible, and you probably want to put it back, Dr. Sanchez says.
2. Cushioned Footbed and Sole
When buying a shoe for sciatica, look for a padded footbed and extra cushioning. A cushioned footbed and sole absorb impact of sciatica exercises and put less stress on your knees and joints. Some shoes are padded with soft foam.
Is this an emergency? If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911.