Benefits of Walking Backwards

Walking is a universally recognized form of exercise, but did you know that walking backwards can be beneficial too? This unconventional practice has been gaining attention for its health benefits, supported by various scientific studies. In this blog, we'll explore reasons why you should consider incorporating backward walking into your routine and invite you to try our new beginner video to get started.

How Backward Walking Works

Backward walking engages muscles differently than forward walking. When you walk forward, your gait or walking pattern is heel-to-toe – your heel hits the ground first, followed by your toes. With backward walking, it's the opposite. Your toes hit the ground before your heel. Some muscles that are used when walking backwards include:

• Glutes

• Walking backwards forces the gluteal muscles to contract, which strengthens them over time. This also stretches the hip flexors, which are involved in posture, balance, and stabilizing the lower spine.

• Quadriceps

• Walking backwards strengthens the quadriceps, which can improve knee stability and joint control. 

• Calves and ankles

• These muscles work harder to stabilize steps when walking backwards.

• Core muscles

• The abs and lower back are more involved in keeping balance and uprightness.

Lowering knee pain

• Some studies suggest that stronger quadriceps can reduce knee pain. A 2019 study found that retro walking resulted in greater reduction in pain and functional disability and improved quadriceps muscle strength in individuals with knee osteoarthritis.

Reducing Lower Back Pain

Backward walking may also alleviate lower back pain. A study in the Journal of Chiropractic Medicine found greater activation of the back muscles with backward walking . Another study found walking backward for just 10-15 minutes per day over a four-week period increased the hamstring flexibility of 10 healthy female students, contributing to a decrease in lower back pain.

Improving Balance

The increased strength and coordination resulting from walking backwards can help improve balance which can be very helpful for older adults.  One study of stroke victims

noted “During backward walking, visual cues, although present, do not provide information on the target to be reached, nor the resources to anticipate ground conditions. This variation in optic flow as well as the simple novelty of the task leads to alterations in spine and pelvis stabilization to maintain dynamic balance,” the study noted.

Try Our Beginner Video on Walking Backwards

Ready to experience these benefits for yourself? Check with your healthcare professional before doing this exercise. Our new beginner video on walking backward is designed to help you get started safely. Whether you're new to this exercise or looking to refine your technique, our video offers step-by-step instructions, safety tips, and a guided routine that you can follow along with. 

We recommend practicing safely with support of a friend or loved one and/or a sturdy support such as a wall, countertop, or table. Start doing it for a few minutes and build up gradually. When you're ready to go outside, the support of a friend or loved one would be helpful. As you get more comfortable with the motion, It can also be done on a treadmill, holding on to the handrails and moving at a low speed.

By incorporating backward walking into your fitness regimen, you can enjoy health benefits while adding variety to your workouts. Give it a try today! 

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