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.
A growing body of research suggests that putting one foot behind the other has a surprising amount of health benefits.
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 low back pain.
And 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 backwards.
“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 enough, 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 17-30% 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 backwards 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 backwards running drills.
In addition to protecting the knee by shifting the load distribution from the knee joint to the ankle joint, walking backwards can strengthen different muscles than the ones you use when walking forwards.
“Backward walking uses more of your gluteal muscles, quadriceps and hip flexors than forward walking,” exercise physiologist Jordan Boreman, MS, told the Cleveland Clinic. “Your contact points through your legs and ankles get an extra challenge because they have to help you balance.”
Looks like there’s a reason this exercise trend has been sweeping TikTok. But if you want to give it a try yourself, be careful and follow these tips:
- Start slow and steady
- Choose a safe space and a clear, flat area
- Maintain good posture
- Use a walking buddy
- Try starting on a treadmill
