Retro Walking: From Taoist Monks to Modern Medicine

Walking Backwards: An Ancient Practice With Modern Benefits

I’ve heard about walking backwards for years, but (confession time!) I’ve never actually tried it.

British TV presenter and author Julia Bradbury is a big fan and reading her books has made me consider it seriously.

At first, I assumed it was just another modern fitness craze. But when I dug deeper, I was surprised to discover that walking backwards has ancient roots—and a growing body of modern research proving its power.

So, let’s rewind a little and explore why moving backwards might actually move us forwards in health, vitality, and wellbeing.

If, like me, you have studied Energy Medicine with Donna Eden, you may be already feeling uncomfortable at the concept of walking backwards, effectively ‘going against’ the natural flow of the body’s energies BUT .... consider what you do when you ‘flush’ a meridian of energy; you go against the flow first and then with the flow - this will ‘stir up’ the energy and encourage a free flow and that’s what you are doing with walking backwards (from an energy medicine perspective). 

Perhaps consider that it helps rewind stuck energy, release old patterns, and reset your system when life feels stagnant.

If in any doubt, energy test to see if walking backwards, followed by walking forwards and a K27 thump, strengthens you + tune in and sense how you ‘feel’ after doing it.

OK so let’s park the energy perspective for the moment and look at the purely physical benefits + a bit of history.

Ancient Origins of Backward Walking

China: Taoist monks walked backwards to harmonize energy and balance yin and yang. For them, it wasn’t just physical—it was spiritual.

Japan: Samurai warriors trained by walking backwards to sharpen agility and awareness. Even today, some Japanese walking clubs include “toho” (backward walking) around temple grounds.

India: In yoga traditions, retro walking was recommended to clear the mind and rebalance the nervous system.

Modern West: In the 20th century, athletes and physiotherapists discovered its benefits for building strength, balance, and even rehabilitation after injuries.

What seems quirky in the park today is actually an ancient practice reborn.

Walking backwards delivers powerful benefits:

Strengthens overlooked muscles – Engages the quadriceps more than forward walking, balancing out muscles that often get neglected.

Protects the joints – Studies show it reduces stress on knees while strengthening supporting muscles, making it helpful in conditions like osteoarthritis.  For me personally, I’m looking to test it against my knee injury. 12 years ago I tore the meniscus and cruciate ligaments, I’ve avoided surgery and kept myself relatively pain free, but I’m always open and curious to experiment with anything that might be another useful tool in my self-care toolbox.

Improves balance and coordination – Challenges the brain and body to work together differently, sharpening spatial awareness. This becomes more important with every year that passes.

Boosts the heart and metabolism – Raises the heart rate more quickly and can burn up to 40% more calories than forward walking… I liked the sound of that one!

Supports flexibility and posture – Stretches tight hamstrings and supports the lower back.

Sharpens the mind – You can’t “drift off” when walking backwards—it’s mindful, present, and gives your brain a workout.

Science is catching up with what ancient practitioners already knew:

Knee Osteoarthritis – A meta-analysis found that adding backward walking to physio led to significantly greater reductions in pain, improved mobility, and stronger quadriceps than conventional therapy alone.

Stroke Recovery – Backward walking training improved balance, stride length, and confidence in stroke survivors.

Flexibility & Lower Back Pain – Just 10–15 minutes daily for four weeks increased hamstring flexibility and eased lower back pain.  This is another benchmark I’m going to test against. I have to work at keeping my hamstrings flexible.

Cardiac Rehabilitation – Patients recovering from heart conditions improved effort tolerance more when backward walking was included in their rehab.

Cognitive Fitness – Studies show it improves reaction times, executive function, and mental clarity.

IN SHORT: BACKWARD WALKING HELPS BODY, BRAIN, AND ENERGY FLOW.

Julia Bradbury, who openly shares her health journey, puts it simply:

“Walking backwards can improve your forward gait and improve balance; it also helps knee osteoarthritis.”

Her two books are:

Walk Yourself Happy	Healing through walking, connection to nature, inner resilience
Hack Yourself Healthy	Practical wellness “hacks” for energy, clarity, and longevity which she calls ‘healthspan’.

Like all good things, start gently:

Start small – Just 1–2 minutes in a safe space like a hallway, garden path, or track.

Check your path – Make sure the way is clear; a wall or railing nearby can help if you feel wobbly.

Step correctly – Walk toe-to-heel, not heel-to-toe, to protect joints and activate muscles properly.

Posture matters – Keep chest lifted, shoulders soft, core engaged.

Mix it up – Alternate with forward walking, or try short backward intervals in your regular routine. From an EEM perspective, the good thing is you'll always, automatically end on a forward direction.

Advance gently – Once comfortable, experiment with gentle inclines for a real thigh and glute workout.

Pay attention to your breathing and SMILE – your body will then be more willing to enjoy it and feel safe in doing so.

You might like to repeat a positive statement: For example:

It is now safe for me to walk backwards – it’s really helping my body and mind (I’m saying: it’s really helping my balance and my knee – so you personalise it to suit YOUR needs).

Next time you head out for your daily walk, why not take a few steps backwards? Who knows—you might just find that rewinding helps you move forward into even greater vitality

Because sometimes, Wise Women know: the way ahead starts with a step back. 

I’m going to be giving this a go for a few weeks and will do the occasional post on Facebook and Instagram + I’ll report back to you via my website newsletter (hope you’re subscribed!).  If you decide to try it, I’d love to hear what you think.

Maddie