Is Walking Backwards Good for Your Health? 5 Benefits You Didn’t Expect
Leave a CommentHave you ever seen someone walking backwards at a park or gym and wondered why? While it might look unusual, backward walking has been practiced for decades in countries like China and Japan—and for good reason. It turns out, this simple activity can offer a wide range of health benefits.
Let’s explore five reasons to consider adding backward walking to your routine:
1. Strengthens Core Muscles
People with weak back muscles are more likely to experience back pain. Backward walking helps activate and strengthen your core—especially the muscles along the spine. This added support can help ease or prevent low back discomfort.
2. Boosts Balance and Confidence
Research shows that backward walking improves balance, even in people recovering from strokes. As balance improves, so does confidence, which can reduce fear of falling and encourage a more active lifestyle.
3. Reduces Knee Stress
Walking backward changes how your body loads the joints. It puts less pressure on your knees while engaging your glutes and thighs—muscles that help protect and support the knees over time.
4. Increases Hamstring Flexibility
Tight hamstrings can strain the lower back. Backward walking stretches the hamstrings naturally, improving flexibility and reducing stress in the lumbar spine.
5. Eases Low Back Pain
In addition to building strength and flexibility, backward walking helps decompress the spine. This can relieve tension and reduce chronic or occasional back pain.
How to Get Started
Backward walking is simple, but safety is key. Here’s how to ease into it:
- Warm up by walking forward for 2–5 minutes.
- Choose a safe, flat space—free from obstacles or tripping hazards.
- Practice slowly at first. If needed, use a walking stick or cane for balance.
- Start with 2–5 minutes and gradually increase to 5–10 minutes as you feel comfortable.
Give It a Try
Adding backward walking to your day can be a small change with big benefits—supporting your back, knees, and overall movement. Curious how it feels? Give it a try and let us know in the comments!
If you’re dealing with pain or mobility issues, our movement experts at Athletico are here to help. Schedule a free assessment and take the next step toward feeling better.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.
References:
1. Alghadir, Ahmad H., et al. “Effect of 6-week retro or forward walking program on pain, functional disability, quadriceps muscle strength, and performance in individuals with knee osteoarthritis: A randomized controlled trial (retro-walking trial).” BMC Musculoskeletal Disorders, vol. 20, no. 1, 9 Apr. 2019, https://doi.org/10.1186/s12891-019-2537-9.
2. Ansari, Bushra, et al. “Lumbar muscle activation pattern during forward and backward walking in participants with and without chronic low back pain: An electromyographic study.” Journal of Chiropractic Medicine, vol. 17, no. 4, Dec. 2018, pp. 217–225, https://doi.org/10.1016/j.jcm.2018.03.008.
3. Cha, Hyun-Gyu, et al. “Therapeutic efficacy of walking backward and forward on a slope in normal adults.” Journal of Physical Therapy Science, vol. 28, no. 6, 2016, pp. 1901–1903, https://doi.org/10.1589/jpts.28.1901.
4. Chen, Zehua, et al. “The efficacy of backward walking on static stability, proprioception, pain, and physical function of patients with knee osteoarthritis: A randomized controlled trial.” Evidence-Based Complementary and Alternative Medicine, vol. 2021, 11 June 2021, pp. 1–9, https://doi.org/10.1155/2021/5574966.
5. Dufek, Janet et al. “Backward walking: A possible active exercise for low back pain reduction and enhanced function in athletes.” Journal of Exercise Physiology Online, vol.14, no. 2, 2021, pp. 17-26.
6. Hoogkamer, Wouter, et al. “Steps forward in understanding backward gait.” Exercise and Sport Sciences Reviews, vol. 42, no. 1, Jan. 2014, pp. 23–29, https://doi.org/10.1249/jes.0000000000000000.
7. Raza, Tahreem, et al. “Investigating the effects of retro walking on pain, physical function, and flexibility in chronic non-specific low back pain.” Iranian Rehabilitation Journal, vol. 21, no. 2, 1 June 2023, pp. 309–318, https://doi.org/10.32598/irj.21.2.1880.1.
8. Rose, Dorian K., et al. “A backward walking training program to improve balance and mobility in acute stroke: A pilot randomized controlled trial.” Journal of Neurologic Physical Therapy, vol. 42, no. 1, Jan. 2018, pp. 12–21, https://doi.org/10.1097/npt.0000000000000210.
9. Whitley, Chet, and Janet Dufek. “Effects of backward walking on hamstring flexibility and low back range of motion.” International Journal of Exercise Science, vol. 4, no. 3, 2011, pp. 192–198, https://doi.org/10.70252/crzw7475.
