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Walking can have significant benefits for joint health, chronic pain and even brain health, and there’s scientific evidence to back it up.
Many studies show that simply changing direction can engage the body in ways that physical exercise will not. What seems like a new thing can actually be one of the easiest, most accessible ways to walk better and do less harm.
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In a study published in the journal Orthopedic Surgery, the researchers focused on people with knee osteoarthritis – a condition marked by joint pain, stiffness and limited mobility.
Some studies point to walking backwards as a possible way to reduce chronic pain. (Stock)
Participants who added back walking to their activities several times a week for six weeks reported significant improvements in knee function and pain reduction compared to normal walking.
The researchers found that walking backwards changes the way the muscles of the knee work. Because the stride is short and the landing is soft, it reduces the compressive forces on the joints, which means less wear and tear over time.
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Another recent study, published in plos One, examined how back walking affects people with chronic back pain. After a few weeks of doing this exercise, participants show both lower pain levels and better control of their Lumbopelvic movement, which is the connection between the lower back and the pelvis that helps strengthen the spine.
Walking back and forth engages the muscles that are often formed under the phones. (Stock)
The findings suggest that walking backwards uses a wider range of stabilizing muscles than walking forwards. It forces the body to maintain balance and alignment in a different way, waking up muscles that can be used in our daily activities.
For people who struggle with low back pain, one of the most common musculoskeletal complaints in the world, it can be a simple intervention to find movement patterns and reduce stress on the spine.
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These results appear mainly because the movement itself has a low impact. Instead of jumping, twisting or lifting heavy, it has just recovered the body to move well backwards.
Walking back to back can help with spatial awareness and communication. (Stock)
The Cleveland Clinic notes that walking back to back is not only good for the joints, but also a mental exercise. Walking in the restoration of spatial awareness, coordination and concentration. That extra mental effort strengthens the connection between your brain and your muscles, helping to improve balance and reaction time.
And it’s more demanding physically than it looks. Walking backwards burns more calories per minute than walking forwards at the same speed, due to increased muscle tone, according to the Cleveland Clinic. This movement naturally encourages a better posture, too, because you have to stay honest and careful to maintain control.
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Even small doses can make a difference. An extra five minutes of walking back and forth on a daily basis can provide measurable benefits for strength and balance, especially for older adults or those recovering from injury.
Experts recommend that those who want to try walking backwards should start slowly to avoid the risk of injury. (Stock)
Experts recommend starting small. Choose a flat, open area such as a track, gym, or quiet street and take short, deliberate steps. Keep your core tight, your shoulders back, and look as far forward as possible. If you’re trying on a treadmill, start at a slow pace and work your way up the rails until you find your footing.
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As your comfort increases, you can alternate short intervals of forward and backward movement. Even a few minutes a day can help your body adapt to a new movement pattern and unlock its benefits.
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It helps protect the knees, strengthens the spine and challenges the brain, all in a move we’ve spent most of our lives avoiding.
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Sometimes, progress is about learning to move backwards.
