Improving mental health to treat back pain, 5 benefits of walking in reverse

Reversing is often used in physical therapy clinics to help people improve lower extremity mobility and gait. It is commonly used to improve range of motion (ROM) in the knees, hips, and ankles, strengthen the lower extremities, and optimize gait mechanics. Here are five benefits of walking in reverse that everyone should know about.

May help limit knee pain

Experts suggest that walking backwards puts less stress on the knee joint and kneecaps compared to walking forwards. People experiencing knee-related problems, such as osteoarthritis of the knee and runner’s knee, may find relief from walking in reverse. This explains why physical therapists include walking backwards on a treadmill as part of their rehabilitation programs. Walking backwards actively engages the lower back muscles providing stability to the spine.

Improve mental health

Walking in reverse has many cognitive benefits for the brain. While walking is usually an automatic process for many people, walking backwards requires increased attention and conscious consideration of movement. This increased level of mindfulness can improve proprioception and body awareness during movement. In other words, walking in reverse helps relieve symptoms of anxiety and depression.

Reduces leg pain

In the usual walking pattern, the muscles in the front of the legs are mainly used. Conversely, walking backwards stimulates the back muscles, which improves the strength of the leg muscles. Incorporating back exercises into your routine can effectively improve overall leg strength and stability. Also, the constant practice of walking backwards alleviates ankle discomfort and pain.

treat back pain

In addition to increasing flexibility in the hips and knees, there is evidence to suggest that walking backwards may have a positive impact on the discs in the spine. It is believed that walking backwards can relieve back pain resulting from nerve compression or reduced disc height. This goes to show that including reversing in your exercise regimen is one of the best ways to treat back problems.

Reduces the risk of stroke

As reported by Healthline, walking in reverse improves body balance and helps prevent neurological conditions. In addition, it is also linked to a lower risk of chronic stroke. Reversing has been shown to improve motor control, lower extremity muscle strength, balance, and gait ability in stroke patients.