Skip to content
Dr Rangan ChatterjeeDr Rangan Chatterjee

Amazing Benefits Of Walking Backwards Everyday You Never Knew About (Heal Pain, Posture & Stress)

This episode is brought to you by: Vivobarefoot: Get 20% off your first order, visit: https://bit.ly/4jF8icF AG1: Get 1 year's FREE Vitamin D3+K2 and 5 travel packs visit: https://bit.ly/43FwxQl Timeline: Get 25% off your order of Mitopure https://timeline.com/livemore Download my FREE Habit Change Guide HERE: https://bit.ly/3VCaV34 Our posture, our breath, the way our feet strike the ground – all tell the story of how we move through life. But how often do we pay attention to this story - or even rewrite it? Today’s returning guest on my Feel Better, Live More podcast believes that pain, stiffness and fatigue aren’t just things to manage – they’re messages. And when we learn to listen to the body with the right lens, we can move better, feel better and even live better. I’m delighted to welcome Lawrence van Lingen back to the show. Lawrence is a highly sought-after expert in biomechanics, bodywork and human performance. Described by Triathlete Magazine as ‘the genius of running,’ Lawrence has over 25 years’ experience working with elite athletes and everyday people.  He’s developed a unique approach that goes beyond traditional methods, blending a deep knowledge of movement, posture and breath to optimise performance and overall well-being. Lawrence works with some of the world’s greatest athletes to enhance their performance and help them with so-called ‘untreatable’ injuries. His online running workshops have become the backbone of remarkable athletic comebacks, and they’ve also helped many people worldwide move without pain and with greater enjoyment.  His first appearance back on episode 491 of this podcast really resonated with a lot of listeners, and I’m so pleased to be diving even deeper into his holistic philosophy. In this conversation, we explore a variety of topics, including: - The life changing benefits of backward walking - The relationship between our stress levels and the way that we move - Why most of us are over-breathing and the implications of doing so - The true role of the diaphragm – not just for breathing, but also for spinal alignment, emotional balance, and nervous system regulation - How modern habits like sitting, shoe-wearing and screen use are affecting us - Why your feet are more than just a base – they’re a sensory system that guides your balance, posture and power - How fascia – the body’s connective tissue matrix – influences everything from flexibility to feeling grounded  - Why stretching alone often doesn’t resolve tightness – and how restoring communication in the body is the real key to lasting change Lawrence’s clear explanations and everyday metaphors bring the body’s complexity to life. What emerges is a truly empowering message: your body isn’t broken, it’s just been misunderstood. And with awareness, patience and the right input, it knows exactly how to heal and realign itself. I hope you enjoy listening. Show notes https://drchatterjee.com/559 Connect with Lawrence: https://www.lawrencevanlingen.com/ https://www.instagram.com/lawrencevanlingen/ https://www.youtube.com/@LawrencevanLingen https://twitter.com/lorenzomojo Join Lawrence’s online community https://www.lawrencevanlingen.com Get 10% off with the code FBLM10. #feelbetterlivemore #feelbetterlivemorepodcast ------- Order MAKE CHANGE THAT LASTS. US & Canada version https://amzn.to/3RyO3SL, UK version https://amzn.to/3Kt5rUK ----- Follow Dr Chatterjee at: Website: https://drchatterjee.com/ Facebook: https://www.facebook.com/drchatterjee Twitter: https://twitter.com/drchatterjeeuk Instagram: https://www.instagram.com/drchatterjee/ Newsletter: https://drchatterjee.com/subscription DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Dr. Rangan ChatterjeehostLawrence van Lingenguest
May 27, 20252h 7mWatch on YouTube ↗

At a glance

WHAT IT’S REALLY ABOUT

Backward walking as calming, posture-fixing antidote to modern life

  1. Backward walking is framed as an “antidote to modern life,” interrupting habitual sitting-based flexion patterns to open posture, decompress the spine, and create joint space.
  2. The practice may down-regulate the nervous system by shifting foot loading (heel contact, full-foot trust) and reducing movement tension, which can improve sleep and stress resilience.
  3. Lawrence links movement quality to psychology—trust, play, curiosity, and authenticity—arguing that how you move influences how you think, feel, and relate to others.
  4. Rather than simply strengthening weak areas (like glutes/core), he emphasizes restoring tonic–phasic muscle balance via breathwork, slow “somatovisceral” movement, and playful drills (flow rope, resisted/tire walking, happy hip hack).
  5. Modern screens and lifestyles are presented as posture- and breathing-disruptors (email apnea, narrowed peripheral vision, neck/hamstring tension), making simple movement and eye/breath practices a countermeasure.

IDEAS WORTH REMEMBERING

5 ideas

Start with five minutes of backward walking to “reset” gait and stress.

They recommend ~5 continuous minutes because attention and coordination often degrade after ~90–120 seconds, and the refocus period may drive neuroplastic gains; many people notice calming effects and movement changes within a week.

Do backward walking barefoot on varied texture when possible, but prioritize consistency over perfection.

Ideal is skin-on-grass/sand for sensory input (many nerve endings in feet), yet carpet/astroturf/shoes are acceptable—“perfection is the enemy of progress.”

Technique matters: relax toes, load the heel, and keep the torso oriented to the lead leg.

Key cues are “soft toes,” heel down with full weight through the heel, and belly button/solar plexus pointing toward the front (lead) leg; reversing this pattern is common and may blunt benefits.

Pain during running isn’t a badge of honor—use a clear stop/adjust rule.

A guideline offered is that pain >3/10, pain that worsens during the run, or persistent pain warrants reconsidering training because joint inflammation can become systemic and cartilage damage is hard to reverse.

Improve movement first, then strengthen—otherwise you may reinforce dysfunction.

“Weak glutes” and “weak core” are often inhibited by tight reactive tonic muscles (e.g., psoas/hamstrings/diaphragm), so piling strength work on top can stall progress or increase issues.

WORDS WORTH SAVING

5 quotes

If I had to distill it out really simply, I think it's basically an antidote to modern life.

— Lawrence van Lingen

Emotion and motion cannot be separated, and your posture and your deportment and ... We see it in the lines of your face. You can see it in ... Y- you know, we're a reflection of what we habitually do.

— Lawrence van Lingen

If you're not curious and you don't have a sense of play, you're in a sympathetic state. So parasympathetic and curiosity and play go hand in hand.

— Lawrence van Lingen

You gotta start somewhere. You, you don't have to nail it. You know, perfection is the enemy of progress.

— Lawrence van Lingen

Come on in. The water's great.

— Lawrence van Lingen

Backward walking mechanics (soft toes, heel load, belly button orientation)Parasympathetic vs sympathetic regulation through movementTrust, play, curiosity, and posture-personality linksTonic vs phasic muscles (tight vs inhibited patterns)Breathwork safety, breath holds, and resilience trainingSomatovisceral movement and “spinal engine” powerScreens: email apnea, eye-posture coupling, text neck

High quality AI-generated summary created from speaker-labeled transcript.

Get more out of YouTube videos.

High quality summaries for YouTube videos. Accurate transcripts to search & find moments. Powered by ChatGPT & Claude AI.

Add to Chrome