Walking backward could have meaningful benefits for joint health, chronic pain and even brain health, and there’s scientific evidence to back it up.

Multiple studies show that simply changing direction can engage the body in ways traditional exercise can’t. What seems like a novelty might actually be one of the simplest, most accessible ways to move better and hurt less.

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In a study published in the Journal of Orthopaedic Surgery and Research, researchers focused on people with mild to moderate knee osteoarthritis — a condition marked by joint pain, stiffness and limited mobility.

Participants who added backward walking to their routines several times a week for six weeks reported significant improvements in knee function and pain reduction compared to those who stuck with standard forward walking.

Researchers found that walking backward changes how muscles around the knee work. Because the stride is shorter and the landing is softer, it reduces compressive forces on the joints, meaning less wear and tear over time. 

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Another recent study, published in PLOS One, examined how backward walking affects people with chronic lower back pain. After several weeks of incorporating the exercise, participants showed both lower pain levels and better control of their lumbopelvic movement, which is the coordination between the lower back and pelvis that helps stabilize the spine.

Walking backward engages muscles that are often underused. (iStock)

The findings suggest that backward walking uses a wider range of stabilizing muscles than forward walking does. It forces the body to maintain balance and alignment in a different way, waking up muscles that can go underused in our day-to-day routines.

For people struggling with lower back pain, one of the most common musculoskeletal complaints worldwide, it could be a simple intervention that retrains movement patterns and reduces strain on the spine.

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These results are especially striking because the motion itself is low impact. Instead of jumping, twisting or heavy lifting, it’s just retraining the body to move efficiently in reverse.

Walking backward can also aid spatial awareness and coordination. (iStock)

The Cleveland Clinic notes that backward walking isn’t only good for the joints, but also a workout for the mind. Moving in reverse challenges spatial awareness, coordination and concentration. That extra mental effort strengthens the connection between your brain and muscles, helping improve balance and reaction time.

It’s also more physically demanding than it looks. Walking backward burns more calories per minute than walking forward at the same pace, thanks to the increased muscular engagement, according to the Cleveland Clinic. The movement naturally encourages better posture, too, because you have to stay upright and alert to maintain control.

Even small doses can make a difference. Five minutes of backward walking added to a daily routine can provide measurable benefits to strength and balance, particularly in older adults or those recovering from injury.

Experts recommend that those looking to try backward walking should start slowly to avoid risk of injury. (iStock)

Experts recommend starting slowly. Choose a flat, open space like a track, gym floor, or quiet hallway and take short, deliberate steps. Keep your core tight, your shoulders back, and your gaze forward as much as possible. If you’re trying it on a treadmill, begin at a very slow pace and use the rails until you find your footing.

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As your comfort grows, you can alternate short intervals of forward and backward walking. Even a few minutes a day can help your body adapt to the new movement pattern and unlock its benefits.

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It helps protect the knees, strengthen the spine and challenge the brain, all through a motion we’ve spent most of our lives avoiding.

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Sometimes, progress really is about learning to move in reverse.

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A 13-year-old boy in New Zealand was hospitalized and underwent major surgery after swallowing as many as 100 magnets.

The teen, who suffered four days of stomach pain before being admitted to Tauranga Hospital, had ingested between 80 and 100 high-power magnets, each around 5×2 millimeters in size, according to a Friday report in the New Zealand Medical Journal.

“Accessibility to high-power magnets is a rising concern for our pediatric population, which may be due to the ability to purchase from online marketplaces at inexpensive prices,” the report states.

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An X-ray revealed four chains of magnets stuck together inside his abdomen. Surgeons operated on the boy, removing the magnets and damaged sections of his intestines. He was released from the hospital eight days later, according to the report.

Ingesting multiple magnets can cause life-threatening injuries. Surgical intervention, which is frequently required, can also lead to complications later in life.

New Zealand and Australia have both banned the sale of small high-powered magnets. However, enforcing those bans online is more difficult, the report states.

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FILE PHOTO: Surgeons are pictured using medical instruments. Surgeons operated on the boy, removing the magnets and damaged sections of his intestines. (iStock)

In this instance, the magnets were reportedly purchased from online marketplace Temu, according to the report.

A spokesperson for Temu told Fox News Digital it is investigating the incident and has reached out to the authors of the report for more details.

“We are sorry to learn about the reported incident and wish the boy a full and speedy recovery,” the Temu spokesperson told Fox News Digital in an email. “We take product safety very seriously and continuously monitor our platform to ensure sellers are complying with the safety regulations of the markets they are doing business in.”

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FILE PHOTO: The Temu logo is seen here. A spokesperson for Temu told Fox News Digital it is investigating the incident. (Jakub Porzycki/NurPhoto via Getty Images)

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Temu has not been able to identify the specific product listing or confirm whether the magnets were purchased from its online marketplace, according to the spokesperson.

“Nonetheless, our teams are reviewing relevant listings to ensure full compliance with local safety requirements,” the spokesperson said. “Any products found to be non-compliant will be removed, and we will take firm action against any sellers found to have breached our platform rules or local regulations.”