Are Trampolines Bad For Your Back?

(03/2024) Are Trampolines Bad For Your Back?

Are Trampolines Bad For Your Back?

Trampolines are a fun way to get some exercise and enjoy thrilling jumps, but some people wonder if the impact from jumping can cause back injuries or pain. While trampolines do carry some risk, they don’t need to be dangerous if proper precautions are taken.

How Trampolines Can Cause Back Problems

When you land on a trampoline, your body experiences G-forces 3-4 times your normal weight. This means that the impact is significantly greater, exerting force on your skeletal system, including your vertebrae and discs. Over time, this repeated force could potentially contribute to several issues that you should be aware of:

  • Strain on muscles and ligaments – Jarring landings engage your core muscles as they work to maintain stability. However, excessive use of these muscles can lead to muscle tightness or spasms, which might cause discomfort.
  • Intervertebral disc damage – The discs in your spine act as cushions between the vertebrae, providing flexibility and shock absorption. However, the hard bouncing on a trampoline can cause tears or bulges in these discs, potentially leading to pain and reduced functionality.
  • Spinal misalignment – The force exerted on your spine during trampoline bouncing may shift the vertebrae slightly out of their proper position. This misalignment can affect your overall spinal alignment and potentially cause discomfort or limited mobility.
  • Compressed vertebrae – High impacts from trampoline bouncing may press the vertebrae closer together, resulting in a condition known as compression. This compression can put pressure on the nerves in your spine, causing pain, tingling, or numbness.

It is important to note that if you already have pre-existing back problems, such as disc degeneration or scoliosis, trampoline bouncing could potentially exacerbate these existing issues. Therefore, it is crucial to take these factors into consideration and make informed decisions about engaging in trampoline activities to prioritize your spinal health and overall well-being.

Precautions For Safe Trampoline Use

You can still enjoy trampolines without harming your back by taking a few easy precautions:

  • Use rebounder trampolines – Rebounders are mini trampolines equipped with stabilizing bar handles that provide a controlled up-and-down motion, allowing for safer and more controlled movements compared to high leaps. The softer bounce of rebounders is gentler on your joints and muscles, minimizing the risk of impact-related injuries.
  • Limit jump height – Focus on performing light bounces no higher than 1-2 feet off the trampoline surface. By keeping the jump height low, you can reduce the G-forces experienced upon landing, which helps protect your body from unnecessary strain. It is advisable to avoid attempting complex tricks like flips to maintain a safe and controlled bouncing experience.
  • Land softly – To further protect your body, adopt landing techniques that minimize the impact on your joints and muscles. Point your toes and engage your core muscles to land as lightly as possible, almost like bouncing rather than jumping. Keeping your knees slightly bent helps absorb the landing force effectively.
  • Warm up first – Before engaging in vigorous bouncing, it is important to warm up your muscles and increase blood flow to prepare your body. Take a few minutes to perform dynamic stretches that target key muscle groups such as hamstrings, quadriceps, hips, and back. This helps improve flexibility and reduce the risk of muscle strains or sprains.
  • Add a pad – Consider using a thick pad on the trampoline surface to provide additional cushioning during landings. However, it is important to choose a pad that offers the right balance between softness and stability. Overly soft pads may disrupt your balance and compromise proper form, so opt for a pad that maintains your stability while offering adequate protection.
  • Use proper technique – Maintain an upright posture while bouncing on the trampoline, keeping your knees soft and your core muscles engaged. By doing so, you allow your muscles to absorb the impact of each bounce, reducing the strain on your spine and promoting a safer and more effective workout.
  • Bounce for short sessions – To prevent fatigue and overuse injuries, it is advisable to limit your trampoline sessions to 10-15 minutes at a time. Taking breaks in between sessions allows your body to recover and prevents excessive strain on your muscles and joints.

By following these guidelines, you can enjoy a safe and effective bouncing experience on rebounder trampolines while minimizing the risk of injuries.

Are Trampolines Bad For Your Back?

Who Should Avoid Trampolines

Some people are better off avoiding trampoline use altogether due to specific considerations:

  • Children under 6 years old: Their muscles and joints are still in the developmental stage, making them more susceptible to potential injuries that can arise from bouncing on a trampoline.
  • People with pre-existing back injuries: Individuals who have had previous back issues such as disc herniation should exercise caution, as trampoline use may exacerbate their condition and potentially worsen their symptoms.
  • People with osteoporosis or osteopenia: Those with porous bones, such as individuals with osteoporosis or osteopenia, are at a higher risk of fracturing bones due to the impact and pressure exerted while bouncing on a trampoline.
  • Pregnant women: Hormonal changes during pregnancy can cause increased joint laxity, making pregnant women more prone to joint instability. As a result, trampoline use is not recommended during this period to reduce the risk of falls and potential injuries to both the mother and the baby.
  • People over 200 lbs: Individuals with a body weight exceeding 200 lbs should be aware that the additional weight can intensify the forces exerted on the back and joints while bouncing on a trampoline, potentially leading to an increased risk of injury.

If you have any history of back problems, it is advisable to consult with your doctor before engaging in trampoline activities to ensure your safety and well-being.

The Bottom Line

With smart precautions like using a rebounder, limiting jump height, and practicing proper form, trampolines don’t need to hurt your back. Just be cautious, pay attention to warning signs like pain or soreness, and avoid trampolines if you have existing back injuries or conditions. Prioritizing your back health will allow you to enjoy trampolines safely.

You may be interested: Does Jumping Make You Taller?


Q: What is the worst trampoline injury for your back?

A: Trampolines most often cause sprains, strains, and fractures, but the most serious risk is spinal cord injury if you land awkwardly on your neck or back. Always avoid flips and stay aware of your landing position.

Q: Should you bend your knees when landing on a trampoline?

A: Yes, you should always land with soft knees bent at around 30 degrees and tense core muscles. This absorbs impact through your muscles instead of jamming your joints. Avoid locking knees.

Q: Can you get a herniated disc from trampolines?

A: Yes, the repeated impact from jumping can cause microscopic tears in discs over time, leading to bulges or herniation. If you have existing disc issues, avoid trampoline use.


Trampolines provide an exhilarating way to be active, but it’s important to be mindful of back safety. Pay attention to your body, limit jump intensity, use rebounders instead of full-sized trampolines, and avoid them altogether if you have existing back problems. With some common sense precautions, you can still enjoy all the fun of trampolines without damaging your spine.


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