You may have seen people walking backwards on the treadmill at the gym—sometimes on an incline, and sometimes flat—and thought they looked absurd. But they haven’t lost their minds. They’ve just discovered an essential fitness hack.
Whether you’re suffering from runner’s knee or looking to get rid of that office-bound back pain, switching up your treadmill protocols can help.
What are the benefits?
As a growing trend, perhaps it’s not all that surprising that walking backwards has a surprising number of health benefits beyond gaining TikTok views.
Jack McNamara, senior lecturer in clinical exercise science at the University of East London, is the authority on the subject and says not only can walking backwards improve stability, balance and forward gait, but by forcing us to take smaller, more considered steps, it leads to improved muscular endurance in the lower legs, easing the burden on our joints.
Not only does this strengthen the supportive muscles used in running, McNamara says that changing the incline or decline can alter the range of motion for joints and muscles. This offers pain relief for conditions such as plantar fasciitis—one of the most common causes of heel pain.
“The biomechanics of backwards walking mean it also helps stretch the hamstrings, which can lead to reduced lower back pain,” he adds, pointing to a 2018 study which found that backwards walking leads to greater activation of the paraspinal muscles (the collective term for the three muscle groups that support your back).
Data also suggests it’s an efficient fat loss tool. Per one 2011 study, energy expenditure when walking backwards is almost 40% higher than walking at the same speed forwards.
Meanwhile, Matt Kendrick, founder of MK Health Hub and MK Reformed, thinks that walking backwards could even enhance cognitive function by engaging the brain in novel ways. McNamara agrees, explaining that backwards walking has even been used to detect and treat issues in patients with neurological conditions.
“Various studies suggest it can positively affect cognitive capacities such as memory, reaction time, and problem-solving skills due to the increased levels of concentration and coordination required,” McNamara adds.
Can everyone benefit?
Do you need to be a runner or suffering from back pain to feel the benefits? While those two groups are perhaps best served by incorporating backwards walking into their routines, Kendrick says any active person can benefit. In fact, soccer players, referees, and tennis players are increasingly incorporating it into their fitness drills.
“Backwards walking can be particularly beneficial because it strengthens muscles that are less used in forward walking, promoting better overall lower body strength, enhancing balance for athletic performance,” he says.
Not only is it a good rehab tool for injured athletes, Kendrick says regular backwards walking is a great way to make athletes more resilient to the physical demands of their sports, preventing future injuries.
As for runners, McNamara says it isn’t just a way to rehab your aching knees, but a useful tool for optimizing energy expenditure. “Sustained backwards running decreases the energy we expend when we run forwards,” he says. “These improvements in running economy are even beneficial for experienced runners with an already economical running technique.”
Are there any downsides?
Walking backwards is simple, but that doesn’t mean it’s easy. “You’re more likely to miss obstacles and hazards that we could fall over, so start on the treadmill,” advises McNamara.