Studies find the low-impact exercise strengthens muscles and burns more calories than forward walking.
Walking backward could have meaningful benefits for joint health, chronic pain and even brain health — and there’s scientific evidence to back it up.
Multiple studies show that simply changing direction can engage the body in ways traditional exercise can’t. What seems like a novelty might actually be one of the simplest, most accessible ways to move better and hurt less.
In a study published in the Journal of Orthopaedic Surgery and Research, researchers focused on people with mild to moderate knee osteoarthritis — a condition marked by joint pain, stiffness and limited mobility.
Participants who added backward walking to their routines several times a week for six weeks reported significant improvements in knee function and pain reduction compared to those who stuck with standard forward walking.
Researchers found that walking backward changes how muscles around the knee work. Because the stride is shorter and the landing is softer, it reduces compressive forces on the joints, meaning less wear and tear over time.
