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From eccentric challenge to health trend
In 1915, Patrick Harmon, a 50-year-old cigar-shop owner, walked 3,900 miles (6,300 km) backwards from San Francisco to New York City in 290 days to win a $20,000 bet. A century later, scientists are uncovering why his unusual feat may have more than just novelty value.
Historical roots and modern research
Walking backwards, or retro-walking, has been documented since the early 1800s, often as part of wagers or record attempts. Today, studies reveal it offers measurable physical and cognitive advantages. Research highlighted in a recent episode of the BBC's Just One Thing podcast explores these benefits, from pain relief to sharper mental function.
Physical benefits: joints, muscles, and pain relief
Retro-walking is increasingly used in physiotherapy to ease back pain, knee issues, and arthritis. Janet Dufek, a biomechanics expert at the University of Nevada, found that 10-15 minutes of daily backwards walking over four weeks improved hamstring flexibility in healthy women. It also strengthens spinal muscles, enhancing stability.
Athletes use retro-walking and running drills to build agility and reduce knee stress, while studies show it benefits elderly individuals, stroke patients, and those with osteoarthritis. The practice burns more calories than forward walking due to its unique biomechanics.
"Backward walking stretches the hamstrings, which can indirectly alleviate lower back pain," Dufek explained.
Janet Dufek, University of Nevada
How it works: biomechanics and brain activity
Backwards walking reduces knee joint range of motion, making it ideal for post-surgery rehabilitation. Unlike forward gait, which starts with heel contact, retro-walking begins with toe contact, shifting impact to the ankle and engaging different muscle groups. The ankle absorbs most shock, activating plantar flexion muscles to decelerate movement.
Neurologically, stepping backwards activates the prefrontal cortex, linked to decision-making and problem-solving. A Dutch study found participants stepping backwards performed faster on Stroop tests-tasks requiring conflict resolution-than those moving forwards or sideways. Other research suggests imagining or observing backwards motion can improve memory recall.
Risks and alternatives
While retro-walking offers benefits, it carries risks, including falls from unseen obstacles. Some physiotherapy patients have suffered injuries. Alternatives like tai chi and swimming may be more effective for certain conditions, such as lower back pain in athletes.
Dufek acknowledges other exercises can achieve similar results but emphasizes retro-walking's appeal: "You may as well do something fun."
Growing evidence and future research
Larger studies are expanding the evidence base for retro-walking, though Dufek notes technological advances now allow for bigger datasets. What began as a quirky 19th-century pastime is now a scientifically validated tool for health and rehabilitation.
