Benefits of Walking Backwards

We all know the importance of walking… but did you know it’s also important to walk backwards? 👀

Backwards walking (also called retro walking) has some powerful benefits for your knees, ankles, hips, and even your brain.

Research shows it can:

✔️ Help reduce pain and improve function in knee osteoarthritis

✔️ Improve hip extension, which can help decrease low back pain

✔️ Enhance ankle stability and balance

Why does it work?

According to 21 different research articles, walking requires coordination between our visual, vestibular (movement and balance), and proprioceptive (body awareness) systems. When you walk backwards, your brain has to work harder to coordinate these systems—essentially giving your nervous system a workout too 🧠

Start slow, stay safe, and try it on a flat surface or treadmill (holding the rails). Your joints—and your brain—will thank you!