When was the last time you walked backwards for more than a few steps? If you are like most people, probably not very often! But what if I told you that backward walking - often referred to as Retro walking in the research) could have major benefits for your body and brain?
Why you should start walking backwards
Several scientific studies have shown that walking backwards could:
Pretty amazing hey!
Related: A simple movement to make walking easier
- Reduce lower back pain
- Strengthen the lower back
- Improve your balance
- Improve your posture
- Strengthen your legs
- Improve knee function in people with Osteoarthritis (Check out the knees over toes guy)
- It also great for your brain
Pretty amazing hey!
Related: A simple movement to make walking easier
How walking backwards helps your body
- Reduces Joint Stress – Retro walking shifts your weight distribution, reducing the impact on your knees and lower back.
- Activates Different Muscles – Engages the hamstrings, glutes, and core in ways that forward walking doesn’t.
- Enhances Proprioception – Strengthens your ability to sense body positioning, improving balance and coordination.
Walking backwards for brain health
Your brain loves novelty, and walking backwards can help "light up" your brain by making it think differently.
How to get started walking backwards
Backward walking is easy to incorporate into your routine, whether indoors or outdoors. Try these simple steps:
Of course, we need to be safe when trying backwards walking. Always check your surroundings before walking backwards, especially outdoors. If needed, have someone guide you to avoid obstacles and prevent falls.
- Start Slow – Begin with 5-10 minutes of backward walking a few times a week.
- When indoors, use a Treadmill – Set it to a slow pace and hold onto the handrails for safety.
- Walk on a Clear Path – If outside, ensure your path is free of obstacles or have a friend guide you.
- Mix It Up – Alternate between forward and backward walking for variety.
Of course, we need to be safe when trying backwards walking. Always check your surroundings before walking backwards, especially outdoors. If needed, have someone guide you to avoid obstacles and prevent falls.
Final thoughts
If you’re looking for a simple yet effective way to reduce pain, strengthen your legs, improve balance, and give your brain a workout, try adding backward walking to your routine.
Have you tried retro walking before? Let me know how it feels!
Related: The truth about the 10,000 steps a day goal (do you need to do it?)
Have you tried retro walking before? Let me know how it feels!
Related: The truth about the 10,000 steps a day goal (do you need to do it?)
References
- Gondhalekar & Deo (2013). Retro walking as an Adjunct to Conventional Treatment Versus Conventional Treatment Alone on Pain and Disability in Patients with Acute Exacerbation of Chronic Knee Osteoarthritis: A Randomized Clinical Trial. North American Journal of medical Science
- Ansari et al (2020). Impact of retro walking on pain, range of motion, muscle fatigability, and balance in collegiate athletes with chronic mechanical low back pain. Sport Sciences for Health.
- Kim & Yoon (2016), Effect of Backward Walking on Isokinetic Muscular Function, Low Back Pain Index and Lumbosacral Angle in Unilateral Exercise Athletes. Indian Journal of Science and Technology
- Alghadir et al (2019). Effect of 6-week retro or forward walking program on pain, functional disability, quadriceps muscle strength, and performance in individuals with knee osteoathritis: a randomised controlled trial (retro-walking trial. BMC Musculoskeletal Disorders
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