1. | Dec 16, 2013

If I understand you corecrt you're talking about spondylolisis. Which is the opposite of getting the injury from leaning or bending forward . If it hurts even when you walk you should consider getting a back brace for maybe a month. If it's not that bad. You need to get physiotherapy sessions done for 2-3 months which will include TENS, cold, and hot, so relax the spasmed muscles. In the meantime don't hyperextend you back at all, hang to relax the spine, and do hamstring stretches.

2. | Dec 14, 2013

Actually high heels are better as they force the wgihet to the ball of the foot. You may wish to tie you rfeet at night. Tie the toes/ballof foot to ypur calve or ankle so that the bottom of the foot is stretched backwards. Rolling pin on the bottom before you go to bed or are watching TV. Exercise the plantar fascia ligament whenever you are standing. Putting on makeup, on the phone, waiting in line. Up and down on your toes. Comfortable shoes are a must. Heel cushions too.