Скачать или смотреть Walking Backwards for Back and Knee Pain Relief

Walking backwards is an effective way to reduce chronic back pain and knee pain and we have found it effective in treating hip and ankle pain as well.

It reverses out the effects of forward motion in your everyday activity. It helps to decompress your spine and when done correctly using these tips it can be part of a total back pain relief program in as little as 8 weeks with our training and support.

What if you don't have chronic low back pain? You can still reap the benefits, walking backwards engages different muscles than walking forwards. This includes your hamstrings, glutes, and lower back, which can often be neglected in traditional forward walking. By activating these muscles, you can improve your overall balance and stability, which can reduce the risk of falls and injuries.

There was a study done in 2015 The study was published in the Journal of Back and Musculoskeletal Rehabilitation, and is titled "Effects of backward walking on knee and low back pain in overweight and obese women".

The study involved 30 overweight or obese women who had chronic knee or low back pain. The participants were randomly assigned to a backward walking group or a control group. The backward walking group walked backwards on a treadmill for 30 minutes, three times a week for eight weeks, while the control group did not receive any intervention.

The results showed that the backward walking group experienced significant improvements in knee and low back pain, as well as in physical function, compared to the control group. The researchers concluded that backward walking could be a beneficial exercise for overweight and obese women with chronic knee or low back pain.

The benefits of walking backwards is greatly magnified if used in conjunction with an entire program of decompression of your spine, focusing on core strength and use, education and movement therapy.

How long should you walk backwards for? 10 minutes at a time to start and you should hold on to something. Even a single finger touching a stable object will increase your focus on backwards walking because you will not be split focus between balance and the activity of walking backwards.

We have found garage doors, hallways, walls of your house inside or outside, a fence, or even a railing can be great locations to backwards walk. You only need 8 feet of space and then you turn around and do it again.

When more advanced, walking backwards can be done at a park, on the beach, your driveway, or safely on a walk with a partner.

Another advanced technique of walking backwards is to walk backwards up a hill. These are advanced techniques and we don't recommend them for any person starting this program of walking backwards.

If chronic back pain has been an issue for you and you are moderately active and healthy, check out our back pain gone formula or email us at [email protected].

A new group of students,ready to get out of back pain, will be starting soon.