Walk Backwards to Get Rid of Your Knee and Back Pain

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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.
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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.

[@Cinder1987]

Go wayyy further back.... don’t want to be anywhere near 2020.

[@KatarinaS.]

Ha, if only we could all do that!

[@saaras3081]

Yes but when you reach the end of 2019, take a huuuge jump all the way to 2025!

[@skyejacques]

1986 for me 😊

[@thetheraine]

Rick N Backer - I'm going way back and starting my life over again... knowing what I know now... and what to change... I wish... lol...

[@sabrinapittsley2304]

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

[@CrazyFunnyCats]

Yes that was good! 😆spilled some coffee, good thing it didn’t blast out the nose 👃 while laughing 😝

[@Eyes0penNoFear]

Definitely the most entertaining video I've ever seen him do.

[@zogzog1063]

Nice one!

[@cyeknox1322]

I know right had me laughing so hard 😐

[@stephaniepetion6100]

Sabrina Plttsley, me too🤣😂🤣😅😂🤣😂😂. We sure love Dr.Berg sense of humor.

[@juliets9824]

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!

[@francessmith3459]

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. 👍👍👍

[@John-Maldonado]

How long do you walk backwards?

[@michealsalandy3539]

I'm going to this starting now lo I have lots of knee pain

[@francessmith3459]

I walk everyday, so when I have the problem I will do it 2-3 times , maybe the length of 6 cars and later that day I notice the difference. Hope this helps

[@Poetry4Peace]

@@francessmith3459 wow mad

[@micks336]

Or if you are in a winter wind storm.😂

[@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.

[@freedom1049]

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

[@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.

[@savanna3985]

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

[@jazzed6319]

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...

[@JohnGalt539]

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.

[@colleenlazoruk9305]

Ya check out the music videoGangnu, Style!

[@KenanTurkiye]

@@colleenlazoruk9305 lol

[@marlingreen5946]

Yes the Chinese have lots of secrets about health, but don't like to reveal

[@broccolihighkicks3857]

I live in China and the older generation love walking backwards!

[@prettypicture1000]

Cultural thing 😂😂😂

[@bamalg797]

Haha I'm definitely going to say Dr. Berg told me to

[@aging1847]

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.

[@alkaponas]

Resistance for movement yes, but for internal muscles that hold, balances your body water should diminish results because of lower weight when submerged.

[@145sumaia]

​@@alkaponas Exactly. I learnt this just recently

[@colleenlazoruk9305]

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

[@ecigaccessory4792]

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

[@d.j.105]

Do you think I can do it on incline? And it doesn't hit your hammies at all?

[@criconinvestments7723]

@@d.j.105 I only spent a coupla minutes and started to really feel it. Did u ever try it?

[@krisg4515]

​@@d.j.105it definitely hits the hamstrings especially if you do it on an incline. It fires them up

[@yadurajbhati]

I am from India and walking backwards is taught in “YOG” which has been around for more than 5000 years. It has many benefits. Good to see Medical science acknowledging it.

[@nuntana2]

Here we go with the Indians, we invented it, we’ve been doing it forever blah blah

[@marylaporte6996]

@@nuntana2 They probably did..

[@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!

[@johnwhiting6663]

Been doing this for years. Also walk backwards down home stairs (use handrails)

[@user-im9xq7fp5r]

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

[@paulsolon6229]

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.

[@edit4310]

"I know some of you are gonna laugh" already gets me going 😂. You're good doc, we trust you.

[@NansGlobalKitchen]

I did lhave a good bellyful laugh 🤣🤣🤣 but if it works why not! Doctor Berg is awesome you gotta love him❤🙏

[@shaunbloggsbot9528]

If walking backwards is beneficial, imagine what a moonwalk would do.

[@doverh3]

Help us walk on the moon rather than float?

[@t5o7m]

@@doverh3 | think "Michael Jackson" :)

[@misstramaine1981]

"Hee-hee!"

[@simplecop123]

Wait for few days, we all gonna walk on moon.

[@logitek7778]

Haha

[@TechWiz1983]

I’ve seen a number of people do this as I was driving around (usually senior Chinese men) and couldn’t help but wonder why... Now I know lol! Thanks!

[@tova41951]

I've noticed that going down stairs backwards is much less painful on my knees. I only do that when the knees are really painful. Now that I know this, I'm going to use my stairs in my house to go down in a backwards way. I'm guessing after doing it consistently, I'll be building the strength you talk about here. Gonna give it a trial and check it out. 💖🥰

[@NansGlobalKitchen]

Same here! It sounds goofy 🙂but if it works, thats will be awesome! 😊

[@bobinowsk]

Does going downstairs backwards activate the same muscles as mentioned in the video? Not sure, but I'd lean no. No where near the same degree of extension etc. Personally, for about 3 years I've been going downstairs sometimes backward but mostly sideways (feet pointing towards the spindles). I guess we all know here how damaging it is going downstairs 'normally'.

[@rs5570]

Be very careful you don’t fall & break your legs & neck. But if you do, contact Berg’s legal representation. (Just kidding!!) 😅😳

[@tuc1113]

After having lateral release of the tendons on both knees 20 years ago and living in a 3 story condo I found going down the stairs backwards was the only way to avoid hurting.

[@jennyabel7231]

The thought of going down my stairs backwards is scary

[@MR-jp6ju]

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.

[@DJ-yw3gf]

I literally had back and knee pain 2 days ago and went to my ballroom dance class anyway. I was sure I would wake up in more pain. (Women mostly go backwards when ballroom dancing.) I did not have ANY pain the next morning! Now I know why. Maybe I can mention Dr Berg's name at dance class.

[@strykerking]

This is actually really cool, walking backwards around the house today.

[@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!

[@PattyMoreta]

This was a good laughter on Saturday morning. "Don't mention my name " 😂🤣😂 Thanks Dr. Berg for all the great information and for being who you are. You are awesome! 👍💕💕💕

[@NaturalBloom7]

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

[@sharonbell5983]

I retro walk on the treadmill all the time. Love it

[@LRRipley]

So do I and it does work other muscles, makes for a nice break. I like going backwards or the opposite direction on an elliptical too.

[@abhishekkadam7456]

I always take your advices seriously it has helped me and dad and my mom thank you dorcter

[@Gee-Raf]

Make sure to put your eyes in back of your head first. Love you Dr. Berg!

[@fidelcatsro6948]

my cat loves you too🐈🐈

[@stefanie7588]

When I see my neighbors walking down the street backwards I will know they are Dr. Berg fans and good people.

[@Synquette]

This is so true omg, just did this yesterday on the treadmill.

[@regular-joe]

I just starting walking more again after almost a year of virtual inactivity, I must have overdone it at first because my hips and knees were sore for a couple weeks (not seriously, but I never thought that WALKING would make me sore!). I'm going to add this right away, because walking and hiking used to be my great pleasure. Thanks, Doc!

[@alistonia1]

Thanks Dr. Berg. You're the best! Love your cool, calm demeanor and the easy way you explain things.

[@luvthisscrap]

Seriously don't know what I would do without your channel!!!!!! Thank you for all of your invaluable knowledge you share with us!!!

[@Mrshinz]

*THANK YOU!!* ohh! You have no idea how greatly I appreciate this video! I’m going to try it first thing in the morning! I have just randomly started having knee issues on my right side, and have tried everything, and I just don’t know WHATS WRONG! I was a dancer all of my life, etc, so I know I’ve done some damage. But this actually made so much sense when I saw the title and this is something I am going to give a go! Thank you 🙏🏻

[@jonathanmora4458]

Check out dr.Christopher’s supplements. Complete bone and tissue capsules, complete bone tissue salve, and comfrey salve. This will help if u want to avoid over the counter or painkillers!!!

[@megjstlivin_]

Makes sense! I’m still rebuilding from my ACL reconstruction and I can see this being helpful. I will definitely add this into my routine.

[@dschott1083]

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 ❤️❤️❤️

[@amaliahightower]

Oh my....just woke up with my back hurting and watched ur video. Walked backwards and it worked ❤️Thank you Dr. Berg 🙏

[@jamesdryable]

You're on it Dr Berg, just discovered this a few weeks ago, all good bro, much love from Australia

[@juliawatkins3405]

Thoroughly enjoyed this video especially the ending concerning bulletproofing our immune system. Your videos are always so calmly informative...💒

[@craigkeller]

Been doing it on my walkabouts. Not as easy as you would think but I feel much better. Thanks Dr. Berg

[@rickjohnson1266]

I strengthen my Immune System. Thanks to your videos. I am so thankful for your knowledge shared.

[@piss-n-vinegar8457]

Dr. Berg is brilliant, simply brilliant!

[@Drberg]

Thank you so much! I appreciate the kind words.

[@goldie20lw]

Just about every video of Dr Berg’s, I learn new and useful information for my overall health and well being, and it’s all free lol....Many Thanks Dr Berg!💖

[@ruralsquirrel5158]

After hiking for years in the high mountains of the Rockies, my knees started giving me arthritis-like problems. Some days it hurts to even walk. However, when I do hike, I sometimes hike uphill backwards to give myself relief. It really does work! In addition, you get great views of where you came from, which you normally wouldn't see. It's like getting 2 views for the effort of one.

[@MMM-cf4md]

Try 1 tablespoon of coconut oil a day .. it helped my mums knee arthritis.

[@ruralsquirrel5158]

@@MMM-cf4md Thank you!

[@joesilkwood4958]

Wow!! Enjoyed

[@winternightsky6945]

Them: Why are you walking backwards? Me: Doctors orders

[@aklasselzubaidi7709]

Thank u Dr Burg. YOU ARE REALLY AMAZING.

[@amandatkids854]

This is so much fun to learn and do this morning! Thank you I was laughing and feeling the front of my feet and quads as I carefully walked backwards Thanks! Such fun

[@cindybalog7318]

Ive been doing this for 10 years! Its a game changer for hip back pain and makes your brain seefeel self. Im twirling now, its amazing!

[@FoolsGil]

Once again, goofy things kids do, turns out it helps in the end

[@LilCraftyNook]

It’s kind of like it’s innate!?

[@unvettx790]

@@LilCraftyNook Hold off on sticking beans in your ears or nose.

[@goldie20lw]

@@LilCraftyNook right, but it’s like we stop/forget to do these things overtime 🤷🏻‍♀️

[@NansGlobalKitchen]

@@LilCraftyNookHello, I think I saw you on Nick 's livestream last week. And you answered a question for my granddaughter @Believeinthemagic if this is you, thankyou very much! I am a SUBSCRIBER😊 We love Dr Berg, he is an angel helping us to live healthier lives, with his knowledge and these videos.❤🙏

[@llauralop]

Children know!

[@ut561]

in a million years i would never have thought of this. great idea i'll give it a try.

[@judyweigand6856]

I love how you define things. Very helpful. Something new to me. Backward walking.

[@dreamseeker3783]

Just started doing this a couple of days ago for a hint of pain in my knee. Praying it works!

[@dianae18]

I did this yesterday haha my doctor said it’s good for the posterior chain of muscles that we don’t use often. Thanks for sharing

[@sunwukong7567]

Michael Jackson ahead of his time once again, first facemask, now Moonwalk! Chinese ppl walk backward, specially walking up mountains or on elevated areas, quite common there.

[@KatarinaS.]

Don't forget the gloves. Was he a germaphobe as well?

[@sunwukong7567]

@@KatarinaS. Vitiligo and Lupus sufferer. 3rd degree burns survivor, excruciatingly painful inflatable balloon under scalp treatment, which generated painkillers addiction, worsened after very doubtful accusations of improper behaviour, extreme sleeping problems, etc. Thick make up all over body everyday to hide vitiligo for years, wigs to cover his baldness due to horrific burning of scalp, hat, long sleeves, long pants, facemasks, umbrellas, glove, to avoid sun on his fragile unprotected skin and protect damaged lungs from lupus, while at same time trying to create a personal fashion style that could include all these items, etc. Unfortunately, the media of his country of birth made fun of his health problems throughout his life, accusing him of every single sin on the list. It took his autopsy results to finally put some rumours to rest. Of course, there were no apologies, seems not all lives matter over there.

[@RS-pu9ti]

Amazing Dr Berg ✌️, wonderful information thank you for sharing 🙏

[@Drberg]

I'm glad you're enjoying this video!

[@mellochacha]

Okay im gonna practice this. Hope can help ease my back and knee pain. Thank you Dr Berg! ❤️

[@fionanicolson2021]

Just love Dr Berg and Karen. His whole purpose is to help others, and he does that in abundance. Karen is so great and her recipes are fabulous. A great team.

[@nuruliman4798]

Dear Dr. Berg . Tq very much for this tip .It has reduced my knee pain by at least 60%. However i have tweet your advice by going up the stairs and down the stair backward and YOUR ADVICE WORKS. Just to share with other fellow knee pain sufferer .So tq again for your tip .

[@pvs108]

Dr. Berg with another useful life-saving techniques. I saw your other video too where you interviewed someone regarding backward walking techniques. anyway so I started doing it for last 1 month, and honestly my knee pain has gone. So daily morning I go walking forward and coming back I walk backward. Thank you very much.

[@Drberg]

That's wonderful! You're very welcome.

[@insightandintuition276]

My late husband Harry, May he Rest In Peace, was a highly graceful runner, and often did it going backwards and encouraged me to do the same🥰

[@judithlee4314]

Thank you so much Doctor for sharing the valuable health knowledge.

[@justsomeguy2211]

Ha ha! 😁 Come to think of it, this actually makes sense that it would help knees and lower back. Can't wait to try it out!

[@BR-xh8vb]

I'm so glad you mentioned this. I had my theories, but too busy to do research. I do this on a treadmill though. I hope it's just as good as outdoors.

[@billskeen68]

This works for hip pain, too. I had AVN in both hips. THR on left. Occasionally get inflammation/pain in both, but mostly in right that limits walking normally. Slowly walking backward for a while eliminates the pain and need for support devices, like a cane or walker.

[@lisafisher8081]

That's awesome. I actually do that from time to time when I'm on my walks. It feels good and now there you are. Sharing that pertinent information.. Thank you

[@Drberg]

I'm happy to help. Thanks for watching!

[@lindaperry975]

Dr Berg, you are simply the best!!

[@grantp4022]

I've just started walking backwards to see if it would help with lower back pain, and so far it's unbelievably working. I'm in my late 60's , and can do 50 pushups, and 70 situps, which I do 3 times per week. Also I'm 160 lbs so the back pain was not from being overweight. I saw another video on this, and somewhat laughed at it, thinking it wouldn't work, but tried it anyways. I can only walk backwards for about 1/2 a mile, and my muscles get very tired, likely coz I don't use them, but I can jog forwards 2-3 miles, and do so, 3 times a week. I've been walking backwards now for about a week, and I'm noticing a "big" improvement in my lower back pain, and will continue to do this, and maybe my lower back pain will completely go away. I was really quite astonished that this would work, but it appears it does.

[@LadyBug-cc3ep]

I can say it definitely helps my sore knees! I have been walking backwards down my steps at home for years but I don’t do it in public lol

[@debs229]

So good to hear; I've actually run backwards up hills😁!

[@mohammadalitaj]

Don't mention my name!!! This was cherry on top. What a fine and delicate sense of humor you have got there Dr. Berg.

[@roseolmsted1886]

This is really working good my lower back pain.Thanks Dr. Berg.

[@yukihiro290]

I have been doing that for the past 3 months and my back and hip pain reduced significantly.

[@paveries]

Crawling on all fours is even better.

[@murphsviews]

How long do you do it for at a time?

[@mbh4097]

I have scoliosis and this technique really made me feel better! thank you Dr. Berg!

[@carismith9765]

It feels so good to walk backwards

[@RapidCycling07]

Thanks Dr Berg! This is awesome and hilarious too! I want to try this in the future. Take care. 👊🤓

[@owlofathens3288]

I will try this tomorrow! Thank you Dr Berg!

[@Mangomesh]

I do this all the time, it really makes my legs stronger.

[@neckbones17]

Always great info!! You rock 🪨 Dr. Berg👏

[@arthursalas8010]

Dr berg I’ve been watching you for three years... and you just now tell me this.

[@daniellestump8653]

What a great idea! Thank you very much.

[@diannamueller9332]

Thanks for the tips, Dr. Berg

[@Mochi.mochi.icecream]

I bought myself a walking pad recently and have started doing this as my glutes don’t get activated normally! I love it

[@don-ent8272]

I have chronic back pain. I'm gonna give this a try. Thanks again Dr Berg! By the way Doc, you have a great sense of humor 😀.

[@maxibake9323]

Excellent advice, right here. Thank you muchly for sharing this important information with us all. Take care & be well everybody. ❤🙂🐶

[@reyno6826]

I'm trying this. Thank you!

[@lisapontello1828]

This was funny! Nice to see your sense of humor ☺️

[@madison8105]

I do that Everytime after I am done doing my laps!! It really works.

[@johnmoore9614]

I used to run backwards before I hurt my back. Thank you for the tip. I will try it.

[@bhampatty1]

Ha ha! "Don't mention my name." I have actually heard of this before. In fact, I use it for walking down steps because it is easier on my knees.

[@bluestar.8938]

Yes, I have been walking backwards for years. Sounds funny, looks funny but it really works. I usually walk backwards along a beach, when no ones around or at a distance so they can't really tell. Thank you : )

[@bradbo3]

Ive done this for a few years now....it really does feel different....and it does feel better for my back and knees

[@pamelal.5448]

I know going downstairs it is easier on my knees and hip to walk down backwards. I didn't think about walking outside backwards and the benefits, I'll have to try that now!

[@gingercatzz3024]

Love your videos!! God Bless you! 🇨🇦

[@thetemplelaboratory]

I did this on 1/27/21 & it totally rewired my brain. Huge benefit, but buckle up. Its not always as expected.

[@danakarloz5845]

I admit that I did laugh as soon as you said that I would 🥰 I used to do this as a kid so I’m gonna start right now!

[@jameslopez958]

Thanks for sharing this information Brother