Walk Backwards to Get Rid of Your Knee and Back Pain

Could walking backwards help rid your knee and back pain? Hear me out. 

Timestamps
0:00 Backwards walking for knee pain 
0:19 Why this works 
0:39 Benefits of reverse walking 
1:20 How to start reverse walking 
2:07 Bulletproof your immune system (free course) 

In this video, I’m going to explain how walking backwards could potentially help rid knee pain and back pain. This is also called retro-walking. 

When you walk, you develop certain muscles. Doing a lot of walking or running can actually throw your body out of balance. 

When you do reverse walking, you can strengthen your:
• Gluts
• Hamstrings 
• The front part of the lower leg 
• Some of the core muscles 

Backwards walking can also activate different parts of the brain and neurology. 

Walking backwards may help with:
1. Knee pain 
2. Low back pain 
3. Posture 
4. Coordination 

Check with your doctor before you try this. Start out really slow on a flat surface. You may even want to start on a treadmill, so you can hold yourself up and go slow. 

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! You may want to try walking backwards to help rid knee and back pain. See you in the next video.

[RickNBacker]

I'm going to keep walking backwards until I reach 2019.

[juliets]

Thank you for the confirmation. People thought I was crazy walking/jogging backwards. Severe spinal stenosis and arthritic knees made it difficult to maintain walking forward. One day I discovered walking backwards made it possible to walk with less pain. I walked in public like that for 5 yrs now and I showed NO SHAME because it worked for me and I didn't care what people thought...and I still don't! Thank you for confirming my crazy exercise routine is VALID!

[howdyyuvraj]

I walk backwards when i climb down a hill. It causes much less impact on the knees. Thank you for sharing this. I thought i was alone.

[chinookvalley]

I learned to do this from my soccer coach - 45 years ago! I still walk backwards for knee strength, and sideways (don't overlap your feet, keep in a straight line, inside ankle to inside ankle) for hip strength. My doctors are amazed. My friends are getting knee and hip replacements. It is never too late to get stronger and healthier.

[CTXgirl]

OMG “Don’t mention my name, “ had me laughing hysterically. Thanks 🙏 Doc Have a great weekend everyone.

[francessmith]

I do this all the time if my knees get achy. A older lady saw me walking and told me about this several years ago, it really works guys. 👍👍👍

[freedom]

My physical therapist had me walking backwards on a treadmill to help strengthen my bad back; it was very affective!

[savanna]

I saw one guy do that in the park, my thoughts were, this guy is crazy, now I know better.

[jazzed]

I started walking backwards a couple of weeks ago and now can run backwards. It's the best workout ever. My knee feels so much better plus it keep my walk from being boring! Thank you for this video...

[paulsolon]

It works. I had forgotten about this one, thank you doctor
I tried it yesterday for 10 min only. I have severe injury rt knee, big pain low back, both hips hurt.
10 min yesterday reverse walk. 10 min! Noticeably better after 10 min wow!
Up to 15 today. Less improvement today, but still noticeably better today too. Esp w left hip pain.

[aging]

I do this all the time when I’m in the water walking. Half going forward, half going backwards and I don’t ever have to worry about falling down. Plus the resistance of the water gives me a better workout than regular walking of equal time.

[colleenlazoruk]

My hubby laughed when I did it outside & in the house, but my back needed it!!

[chinookvalley]

Start slowly if you don't do this regularly. It is incredible what our minds can do. I've run backwards for many years. Those rocks and bumps in the path just become part of the course. We are able to do so many things, and the more we do, the more we CAN do! This is a GREAT exercise to improve balance and stability! Come on!

[ecigaccessory]

I’ve been walking backwards for years and it’s awesome. Really hits the quads well increases your coordination also

[JohnGalt]

My Chinese neighbors are walking around the park backwards all the time, at first I was amused and later stopped noticing thinking it must be cultural thing, so now I know.

[MR-jpju]

I have been doing this for years and you can really feel the difference when you work those muscles in the back . Good for your coordination also. My husband always rolled his eyes at me.

[NaturalBloom]

I Absolutely agree. Our Glutes, Hamstrings, Core and front shin muscles are becoming weak and inactive due to sitting and bad habits.

[dschott]

I have a knee so swollen and painful that when I saw the title of this vid my itty bitty brain went into overdrive wondering what muscles and tendons might be repaired by this so before I even watched this I started walking backwards for very short distances through my house and my back and knee ..well it’s astounding how much better I feel and my knee pain is barely noticeable..needless to say I am so very grateful for this info ❤️❤️❤️

[少川靖男]

been doing this for years, 10 mins backward with slight gravity in the front feels like a super workout for hrs !! I approve this message

[climbybimby]

I used to do this around my old neighborhood! The neighbors had a goid kaugh im sure. Thanks Dr Berg for proving me right!