Walking Backward Could Help With Back Pain — And Carry Other Health Benefits

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Walking doesn't require any special equipment or gym memberships, and best of all, it's completely free. For most of us, walking is something we do automatically. It doesn't require conscious effort, which is why many of us don't remember the health benefits of walking. But what happens when we stop using autopilot and start challenging our mind and body by backing off? This shift in direction not only demands our attention, but also brings additional health benefits.

Physical activity doesn't have to be complicated. Whether you are regularly active or not, even a brisk 10-minute walk can have many health benefits and counts towards the World Health Organization's recommended minimum of 150 minutes of aerobic activity per week.

But walking is more complicated than most of us realize. Standing requires coordination between our visual, vestibular (sensations related to movement, such as twisting, turning or moving quickly) and proprioceptive (sense of our body's position in space) systems. When we walk backwards, our brain needs more time to process the additional coordination demands of these systems. However, this higher level of redundancy brings health benefits.

One of the most studied benefits of walking backwards is improved stability and balance. Walking backwards can improve gait (how a person walks) and balance in healthy adults and people with knee osteoarthritis. Walking backwards forces us to take shorter, more repetitive steps, which improves muscular endurance in the lower leg muscles and reduces the load on the joints.

Adding incline or decline changes can alter the range of motion of joints and muscles, alleviating pain in conditions such as plantar fasciitis, one of the most common causes of heel pain.

The postural changes that occur when walking backwards also use many muscles that support the spine. walking backwards can be an especially beneficial exercise for people with chronic back pain.

The support has been used to identify and treat balance and walking speed in patients with neurological disorders or chronic strokes.

But the benefits of distraction aren't just therapeutic. The interest in going back has led researchers to find several benefits.

While regular walking helps us maintain a healthy weight, walking backwards is more effective. Walking backwards, energy expenditure is 40% higher than walking forward at the same pace (6.0 Mets vs 4.3 Mets: a metabolic equivalent (MET) is the amount of oxygen consumed at rest), and one study found "a reduction in the body." big. For women who have completed a six-week exercise or recovery program.

When we are sure to walk backwards, running can further increase the urge to smoke. Often studied as a rehabilitation tool, backward running increases strength in critical muscles involved in driving the knees, which not only helps prevent injury, but also increases our ability to produce strength and athletic performance.

Constantly running backwards reduces the energy expended when running forwards. These run economy improvements are useful for experienced runners who already have an economy run technique.

If running backwards seems too easy, but space limitations are affecting your ability to do so, another way to increase the challenge is to start pulling weights. The increase in total load increases the recruitment of the knee extensors, placing a heavy demand on the heart and lungs in a short time.

Pushing and pulling the skis presents less risk of injury because if we are too tired the skis will probably not move. But with lighter weights, this type of exercise can provide just the right level of resistance to stimulate significant lower body improvements.

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It's easy to go back, but that doesn't mean it's easy. So how can you add reverse walking to your exercise routine?

When we're backing up, we're more likely to miss obstacles and hazards that we might bump into or fall into. Therefore, to be safe, it is best to start inside an open dwelling where there are no people or strangers to bump into. Territory.

Resist the temptation to turn your body and look over your shoulder. Keep your head and chest straight as you pull your big toe up and rotate your foot from toe to heel.

Once you feel more confident walking backwards, you can speed things up and even get on the treadmill, making sure to use the guide rails if needed. If you use weights, start lifting them. Focus on multiple sets rather than long runs, and remember to keep your technique intact at no more than 20 yards at the start.

This article originally appeared in a lecture by Jack McNamara, University of East London. Read the original article here.

Severe pain and inability to walk!!