Why is your back aching when your toe is to blame?

It all starts with the foundation - your feet

The human foundation is the foot. Unfortunately, for decades, we have cramped them into narrow or undersized footwear, preventing the foot from performing its natural function. The orientation of your big toe alone dictates much — perhaps even the fate of your entire body. When the big toe is forced inward by a shoe, the foot loses its natural stability. This slight shift in direction determines the start of the entire kinetic chain. If the toe cannot do its job — meaning, to grip the ground — the arch collapses, which in turn rotates the tibia and femur inward. Thus begins the domino effect, one that doesn't stop until it reaches the top of your head.

Heel and sole pain (plantar fasciitis) — that sharp morning sting — is often not a fault of the foot itself. It is a sign that your center of gravity has shifted and the plantar fascia is under constant strain, desperately trying to hold together a crooked foundation. In the next article, we will dive deep into why your big toe is actually the ignition switch for your glutes.

The knee – an innocent victim

Knee pain is one of the most common complaints in the gym, yet the knee itself is rarely the culprit. More often than not, the knee is simply caught in the crossfire between a weak glute and an unnaturally mobile foot. If your toe alignment doesn't support stability, the resulting uneven torque falls directly on the knee joint. You can treat the knee indefinitely, but if the foundation is skewed and the glutes are asleep, the area will continue to ache.

The pelvis and glutes – your body’s powerhouse

We move to the engine room of human movement. The pelvis is our central lock — where forces from below meet the weight from above. When the glutes are dormant, the lower back is forced to perform work it wasn't designed for. Your lower back pain is often just a cry for help - "Where is my glute support?!" The pelvis is our center of gravity - if it is tilted due to uneven foot positioning or locked hips, the entire upper body must compensate. The glutes should be the anchor that keeps the pelvis level and protects the lower back, yet they are often the weakest link in the chain.

The core – the bridge that connects us

Moving upward, we reach the region that unifies the upper and lower body. Here, we encounter the forklift effect. While lightness begins at the soles, the actual lifting power is realized through the synergy of the abdominal and back muscles. Clinically, the core is the body’s most critical link. While the ribcage is supported by ribs and the lower body by the pelvic girdle, the midsection’s only bony support is the spine.

This means that every load moving from the legs to the upper body (and vice versa) must pass through this "soft" zone. To keep the spine protected, the core muscles must be functionally strong. They are biological "tensioners" that create internal pressure and stability. If the core is weak, the kinetic chain collapses, the spine receives uneven loading, and the result is chronic back pain.

And here lies a major secret—your breathing. It isn't just "pumping air"; it is hydraulic support for your back. When we are afraid to inhale fully and habitually hold our stomach in, our internal core locks up, and we lose our natural layer of protection.

Shoulder girdle, wrist and jaw – our final fine of defense

In this series, we also explore areas that seem far from back pain.

• We talk about the scapula (shoulder blade) as the invisible foundation of the shoulder. Most people carry their shoulders high rather than letting them rest back. The shoulder blade is the foundation of the shoulder. If it isn't positioned correctly or moving freely, a peculiar confusion arises in the body.
  Large muscles that should be working shut down, and small assistants begin to labor at tasks they weren't built for. Consequently, these small helpers fatigue and stiffen, acting like a handbrake on your movement. The shoulder girdle must be free so that neck muscles can relax, allowing blood flow and oxygen to reach the brain without obstruction.
• We will look at why the wrist and hand are mirrors of your brain health and why a death grip speaks volumes about tension in your nervous system.
• Finally, we reach the jaw—our emotional "trash can" where we store everything we don’t dare to say. A forward-leaning head position—attempting to balance instability from below—forces the suboccipital muscles into superhuman overtime. The pain radiates directly to the temples. This is a sign that your body needs total alignment and free energy flow, not another painkiller. Did you know that gritting your teeth while squatting could actually result in a strained neck?

Connective tissue – your body’s invisible architect

This entire system is held together by fascia (connective tissue). It is like the jam that molds muscles into a whole. We will learn how to keep this matrix hydrated and elastic, so you don't feel like a dried-up onion in your own body, but rather a supple, free being

Mindset and conscious training - treat the cause, not the symptom

If you have trained with me or watched me work, you know I don't just focus on reps or the weight on the bar. I want you to truly learn to know and listen to your body. We live in an era where "grinding through the pain" is seen as a badge of honor, but in reality, it is a short-sighted path to self-destruction.

Micro-traumas and wear-and-tear occur when we ignore the body’s quiet whispers and push through the "handbrake," thinking it’s a sign of strength. But if you don't listen to the whisper, the body will eventually be forced to scream—and that scream is the unbearable pain that finally sidelining you.

What can you do for your body today?

Free your toes
Our feet are engineering marvels designed to feel the ground. When you’re at home, kick off your slippers and go barefoot. While watching TV, massage your toes and feet. Choose shoes with a wide toe box that allows your toes to splay—this is the basis of your balance. When the toe can stretch and grip, the glutes can activate correctly through the kinetic chain.

Wake up your glutes and core
These are your body’s security team. Learn to feel your center in every movement — whether carrying groceries or walking up stairs. Clinically, a strong core isn't just about visuals -  it’s about the ability to maintain a neutral spine under load. It is your back’s best defense.

Let your shoulders "rest"
We carry our worries on our shoulders. How many times a day do you find them creeping up toward your ears? Remind yourself not to breathe "with your shoulders." Instead, breathe your shoulders back and down, open your chest, and let the shoulder blades find their place. This opens the gates for circulation and oxygen to the brain. You’ll quickly notice mental fog lifting and focus improving.

Active mobility and joint control
Instead of just passively stretching a muscle, focus on controlled joint movement. Move and reach through your full range of motion, teaching your nervous system that this range is safe. When we lubricate  the joints through active movement, the small assistants release their defensive grip. The body lets go of the handbrake, allowing large muscle groups to apply force safely once again.

This is a journey where every conscious movement brings you closer to a body that is a capable ally, not an obstacle. Don’t let small imbalances grow into major hurdles. Your body is your only true home—the only place you have to live for your entire life. Care for it with love and awareness, starting with every step you take today. In the next part, we will take a closer look at the chief engineer of our foundation – the foot ;)!

Get ready, because this story will change the way you perceive every step you take!

Until then and see you in the gym!

xxx
Jana



PS. This article is for informational purposes only and does not replace medical advice. For health concerns, diagnosis, or treatment, always consult a qualified specialist or physician.