This ‘backward’ habit can ease back pain, boost your brain and other benefits.

This ‘backward’ habit can ease back pain, boost your brain and other benefits

People are always telling you to move forward in life. But what if we told you that the key to a stronger body and a sharper mind was actually going backward? Yes, literally.

Reduces back pain

Walking backward has been shown to ease lower back pain by engaging the lumbar extensor muscles —a group of muscles in the lower back that extend and stabilize the lumbar spine — more effectively than forward walking.

A 2019 study published in the Journal of Biomechanics reported that backward walking caused greater activation of these muscles in patients with chronic lower back pain.

Janet Dufek, a biomechanist with over 20 years of experience in retrowalking, as it’s called, led a study in which five athletes reported less lower back pain after walking backward.

“Our research has shown that, indirectly, backward walking has some benefits relative to lower back pain simply because you’re stretching the hamstrings,” Dufek told the BBC. “Often one of the pieces that’s tied to lower back pain is tight hamstrings.”

Boosts your brain

Backward walking also gives your brain a workout, as researchers have found that areas of the brain associated with problem solving and decision making are more active when moving retroactively — probably because you’re trying so hard to avoid a fire hydrant.

One 2019 study asked 38 participants to perform the Stroop test — rapidly naming the color of a word written in an incongruent color, i.e. the word “green” is written in red — while walking in different directions.

Interestingly, the study found that people walking backward had the fastest response times to the prompts, suggesting the motion makes you a little sharper as you perform it.

Burns more calories

According to a 2024 compendium in the Journal of Sport and Health Science, walking backward can elevate heart rate and oxygen consumption by 17% to 30% more than forward walking, which means you can stand to burn 40% more calories.

Researchers believe the increase in energy expenditure is due to the additional muscular engagement required for balance, coordination, and stability.

Relieves arthritis

Because you are placing the foot down toe to heel, retrowalking shifts the typical load distribution in the knee joint, thereby decreasing stress on areas commonly affected by arthritis.

A study published in Osteoarthritis and Cartilage found that backward walking can reduce the load on the knee joint, which may help alleviate pain associated with knee osteoarthritis.

Walking backward also helps improve balance and coordination, thereby reducing the risk of falling and other injuries, which is especially beneficial for older people with more brittle bones.

Strengthens new muscles

There’s a reason many sports teams and professional athletes perform backward running drills.

In addition to protecting the knee by shifting the load distribution from the knee joint to the ankle joint, walking backward can strengthen different muscles than the ones you use when walking forward.

“Backward walking uses more of your gluteal muscles, quadriceps, and hip flexors than forward walking,” exercise physiologist Jordan Boreman told the Cleveland Clinic. “Your contact points through your legs and ankles get an extra challenge because they have to help you balance.”

Take a walk on the healthy side.

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Conclusion

Walking backward is a simple and effective way to ease back pain, boost your brain, burn more calories, relieve arthritis, and strengthen new muscles. With its numerous benefits, it’s no wonder this exercise trend has been sweeping the nation. So, why not give it a try and experience the benefits for yourself?

Frequently Asked Questions

• Q: Is walking backward safe for everyone?

A: Yes, walking backward is generally safe for most people, but it’s essential to start slow and steady, choose a safe space, and maintain good posture.

• Q: Can I do it at home?

A: Yes, you can start by walking backward in a clear, flat area, and then gradually move to more challenging terrain. It’s also a good idea to have a walking buddy.

• Q: Are there any precautions I should take?

A: Yes, it’s crucial to wear comfortable shoes, avoid obstacles, and be mindful of your surroundings. If you have any underlying health issues, consult with your doctor before starting this exercise routine.