In recent years, flexible pressure sensors have garnered significant attention. However, the development of large-area, low-cost, and easily fabricated flexible pressure sensors remains challenging. We designed a flexible fiber optic pressure sensor for contact force detection based on the principle of backward Rayleigh scattering using a single-mode optical fiber as the sensing element and polymer PDMS as the encapsulation material. To enhance the sensor’s sensitivity and stability, we optimized its structural design, parameters, and fabrication process and measured the fiber strain using an optical frequency domain reflectometer (OFDR). The results showed that the sensor achieved a high sensitivity of 6.93247 με/kPa with a PDMS concentration ratio of 10:1, a curing time of 2 h, and a substrate thickness of 5 mm. The sensor demonstrated excellent linearity and repeatability in static performance tests and was successfully used to monitor the plantar pressure distribution in real time. This flexible fiber optic pressure sensor can be developed via a simple fabrication process, has a low cost, and has high sensitivity, highlighting its potential applications in smart wearables and medical diagnostics.