Research shows that walking backwards is beneficial for joint health and reduces pain

Walking backwards can have meaningful benefits Joint health, chronic pain And brain health too, and there’s scientific evidence to back it up.

Many studies show that simply changing direction can engage the body in ways that traditional exercise cannot. What may seem like a novelty may actually be one of the easiest, most accessible ways to get better movement and less injured.

TIKTOK’s viral ‘6-6-6’ walking routine burns fat without strenuous exercise

In the study, published in the Journal of Orthopedic Surgery and Research, researchers focused on people with mild to moderate sprains Knee osteoarthritis – A condition marked by joint pain, stiffness and limited movement.

Some studies point to walking backwards as a potential method of reducing chronic pain. (iStock)

Participants who incorporated backward walking multiple times into their routine for six weeks reported significant improvements in knee function and pain reduction compared to those stuck to standard forward walking.

Researchers found that walking backwards changes how the muscles around the knee work. Because the stride is short and the landing is soft, this reduces stress on the joints, meaning less wear and tear over time.

A simple Japanese fitness trend could add 7 years to life expectancy, experts say

Another recent study, published in PLOS One, examined how walking backwards affects people Acute lower back pain. After several weeks of incorporating the exercises, participants showed both lower pain levels and better control of their lumbar motion, which is the coordination between the lower back and pelvis that helps stabilize the spine.

Walking backwards engages muscles that are often underutilized. (iStock)

The findings suggest that backward walking uses a wider range of stabilizing muscles than forward walking. It forces the body to maintain balance and alignment in a different way, awakening muscles that are underused in our daily routine.

For people struggling with low back pain, one of the most common musculoskeletal complaints worldwide, this can be a simple intervention that retrains movement patterns and reduces stress on the spine.

Forget 10,000 steps — research reveals the real number you need for optimal health

These results are particularly striking because of the momentum itself Low impact. Instead of jumping, twisting or lifting heavy, it’s simply retraining the body to move efficiently in the opposite direction.

Walking backwards can also help with spatial awareness and coordination. (iStock)

The Cleveland Clinic notes that walking backwards is not only good for the joints, but also an exercise for the mind. Moving in the opposite direction challenges spatial awareness, coordination and concentration. This extra mental effort strengthens your brain-muscle connection, helping to improve balance and reaction time.

It’s more physically demanding than it looks. According to the Cleveland Clinic, walking backwards burns more calories per minute than walking forwards at the same speed due to increased muscle engagement. Movement also naturally encourages better posture, as you need to stay upright and alert to maintain control.

Click here to sign up for our lifestyle newsletter

Even small doses can make a difference. Five minutes of walking backwards added to the daily routine can provide Measurable benefits for strength and balanceEspecially in older adults or those recovering from injury.

Experts recommend that those trying to walk backwards walk slowly to avoid the risk of injury. (iStock)

Experts recommend starting slowly. Choose a flat, open space like a track, gym floor, or quiet hallway Take small, deliberate steps. Keep your core tight, your shoulders back and stare as far ahead as possible. If you’re trying a treadmill, start very slowly and use the rails until you find your stride.

Click here for more lifestyle stories

As your comfort increases, you can alternate short intervals of walking back and forth. Even a few minutes a day can help your body adapt to a new movement pattern and unlock its benefits.

Click here to download the Fox News app

It helps to protect the knees, strengthen the spine Challenge the brainA move we’ve spent most of our lives avoiding.

Test yourself with our latest lifestyle quiz

Sometimes, progress is really learning to move in reverse.