The risk of falling and injury increases with age. Balance and gait issues are common concerns for people over 50. They’re also a leading cause of falls. Experts say walking backwards can help a lot in this area. By working different muscles than you would when walking forward (namely your glutes, hamstrings, and even your shins), you improve your balance over time. A 2016 study published in the Journal of Physical Therapy Science showed significant benefits to walking backwards.
Additionally, strengthening (and flexing) your glutes and hip flexors through backstabbing can help relieve lower back pain, says physical therapist Kristyn Holc (via Scientific American ). “The muscles in your hips and butt become very important for promoting functional mobility and reducing pain,” Holc explains. And speaking of mobility, maintaining (and even improving) your range of motion to perform everyday tasks like placing an object in a high cabinet becomes more important for people over 50. Backstabbing can help with that, too.
Unlike walking forward, walking backward is less stressful on your joints. It’s a great option if you’re trying to avoid injury, manage joint pain, or cope with arthritis. “It can often provide an alternative source of exercise for someone with an injured or degenerative joint (arthritis), because walking backward often avoids using the injured or degenerated muscles or joint components (ligaments, arthritic areas, and menisci) that forward walking aggravates,” Dr. Rand McClain, a sports medicine physician, told TODAY.
