The Physical and Cognitive Benefits of Regularly Walking Backwards

Lori Dorn
July 24, 2025

Melissa Hogenboom of BBC Global explained how regularly walking backwards, also known as retro-walking, can improve physical and cognitive skills. These benefits include reduced knee and back pain, spinal stability, and improvements in reaction time, problem solving, and memory. All of this for just a few minutes a day.

A team found that just 10 to 15 minutes of backwards walking daily for 4 weeks increased hamstring flexibility and strengthened back muscles, which is important for spinal stability.

via 1440

Lori Dorn

Lori is a Laughing Squid Contributing Editor based in New York City who has been writing blog posts for over a decade. She also enjoys making jewelry, playing guitar, taking photos and mixing craft cocktails.