A trampoline is a piece of equipment designed to aid in physical exercise. It consists of a sturdy frame with an elastic surface; the user lies on their back and jumps up and down on the surface while they are held by the elastic force.
It is commonly used for recreational purposes, such as jumping or dancing, in children’s playgrounds, or at family events. Generally, the rebound effect (or injury-preventing) forces also help improve muscle tone and blood circulation, preventing muscular atrophy caused by some forms of disuse.
This is a complete guide for back safety from unnecessary injuries or exhaustion, so read this complete in-depth article to prevent anything tragic from happening!
Are Trampolines Bad For Your Back?
No, trampolines are not bad for your back, unless you’ve some sort of spinal injury, or if you are experiencing back pain in general (Guide for people with injuries is positioned later in this article). Trampolines have been proven to help back problems by improving flexible movement muscles.
Regardless, this question is at the heart of many household debates. Many parents are often concerned if they should jump on a trampoline or not, and the same goes for their children because some researchers suggest that trampolines aren’t safe if used with insufficient supervision. This concern is justified, and the suggestion is right given the circumstances for the sake of safety.
However, researchers in kinesiology who have studied the topic have also reportedly found that by far trampolines are safer than other types of play surfaces and provide benefits for the whole body when used correctly. In this article, we will explore what these findings mean and assess whether or not your child should be allowed to use a standard backyard trampoline.
Benefits Of Trampolining:
- Strengthening the body
- Improves muscle tone and blood circulation
- Promotes good health with a natural way to exercise
- Building Stamina
Risks of Trampolining:
- Risk of injury from falling
- Risk of overexertion, which can lead to strains and overuse injuries
- Higher risk for children as they may lack the necessary body control or mature judgment
- Increased risk of injury due to poor installation or misuse
Can Trampolining Hurt Your Back?
It’s controversial whether or not jumping on a trampoline hurts your back. Interestingly when addressing this question, there is a disagreement in opinion.
Several individuals have claimed that trampolines are dangerous & their back hurts after Trampoline jumping.
Some claim jumping off a trampoline can help relieve back pains. Mostly, it depends on your physical condition and your exercise habits. However, research has shown that fitness center trampoline activities can cause a strain on your back muscles and lower back muscles.
Why Does My Back Hurt When I Jump on a Trampoline?
The Main Causes Of Back Pain After Trampolining are the forces exerted through jumping and changing direction. These two factors can lead to various lower back pains such as muscle strain, strain & pain. These kinds of strains are very different when compared to the kinds of strains that can be introduced by fall injuries.
If you start jumping on the trampoline and you don’t let go of the safety bar, your lower back can end up getting injured from the strain exerted on it. This is because jumping on a trampoline enlarges your lower back to give your upper body strength.
The force exerted on your lower back muscles from extension-flexion reactions (extension-flexion reactions are the movements that occur when an individual bends forward at the waist) is larger than that of the force that occurs during inverting movements.
Back Pain Prevention From Trampolining:
You can prevent back pain by taking the following measures:
- Don’t bounce too hard: if you feel pain, stop immediately.
- Don’t bounce for too long: don’t go over 10 minutes of jumping.
- Don’t bounce if already injured: If you have back injuries, avoid jumping until you heal.
- Don’t jump too high: the higher you jump, the more powerful are the forces that will reduce your back pain.
- Use the appropriate size trampoline: jumping on the trampoline should be prevented if you are shorter than 1.60 m (1.96 ft). If you have a higher height, it is recommended to choose an appropriate size for your body frame.
- Avoid unsupervised use: if you are watching a child, don’t let them jump too high.
- Don’t use the wrong equipment: if you are using a trampoline for the first time, make sure it is safe (not out-of-order) and does not cause harm.
Best Way To Relieve Back Pain After Jumping On A Trampoline:
To Lower Back Pain After Jumping on Trampoline, regular exercises, stretches, and exercising the lower back muscles are most recommended.
You can relieve your lower back pain after jumping on a trampoline by doing these exercises below and so on:
- Lying in a Side Plank Position for 10 – 15 seconds.
- Standing Bends 10 – 20 times. For this exercise, you should bend at your waist as much as you can (without bending at your knees) while keeping your back straight & shoulders relaxed.
- Sit-ups or Kneeling Sit-ups.
- Pushing Up to Raise Upper Body: For this exercise, you should push your body so that your chin reaches the bar.
- The Neck Stretch for Upper Back: To relieve upper back pain on the trampoline, you can stretch it by pulling up your head until the back of your neck is touching the ground.
- Trunk Rotations: For this exercise, you should roll from your stomach to your back as fast as possible.
- Trunk Rotation with Leg Twist: For this exercise, you should roll from your stomach to your back as fast as possible followed by a turn of your feet are touching the ground and another roll.
- The Twisting Back Roll: For this exercise, you should twist from side to side while lying on the back of the trampoline.
How To Reduce Upper-Back Pain?
If you already have back pain as a result of trampolining, here’s what you can do:
- Try to have a posture that keeps your upper body up straight.
- Your back may not be used to trampolining, but with some time and training, it will be much better to prevent any further injury.
- Contact a physician or chiropractor if pain persists.
How To Reduce Lower-Back Pain?
If you already have back pain as a result of trampolining, here’s what you can do:
Avoid unsupervised use: if you are watching a child, don’t let them jump too high
Practicing stretching exercises, regular exercises, and exercising the lower back muscles are recommended to prevent further injury. Avoid running, jumping, and twisting while jumping on a trampoline.
Follow correct technique while using the trampoline:
- Keep the body straight during use.
- Train your lower back muscles and stretch them.
- Try to adopt a posture that keeps your lower back straight.
In any case, stop jumping immediately if you experience pain during trampoline use and consult a qualified physician or chiropractor to assess the cause of the back pain and reduce any injury. to assure safety if pain persists.
Trampolining Guide For People With Injuries or Diseases:
Following people should avoid trampolines for safety purposes as to prevent any further inconvenience:
- People with joint injuries.
- People with arm crutches or immobilizers.
- If you have a broken bone, you should use the trampoline under the supervision of a health professional who understands the risks.
- The risk of injury after recovering from a recent spine injury is high; to prevent unexpected injury, consult your doctor before jumping on a trampoline.
- People with heart issues should receive clearance from their physician before using this fitness center activity.
Risks Of Spinal Injury From Jumping On Trampoline:
Sometimes, a trampoline injury can be severe especially if you are using the wrong size trampoline. When you’re having serious problems, consider consulting your family doctor or chiropractor to make sure that trampolining is safe for you.
What Can You Do To Prevent Back Injury On The Trampoline?
If you are prone to suffering an injury while jumping on a trampoline, follow these guidelines:
- Do not jump too high, the higher you jump, the more powerful will be the forces that may cause you injury
- Do not bounce over a long period of time (maximum 10 minutes).
- Avoid jumping if you already have shoulder injuries or problems.
- You should avoid getting hit by any other jumping people at the same time.
- Choose the appropriate trampoline size for your body frame. For those of you with a small body frame, you must not jump on a large-sized trampoline because it will give too much force to your body. So do not jump on a trampoline that is too large for your body frame.
Can You Rebound On Trampoline With Osteoporosis?
People with osteoporosis have an increased risk of bone fracture as a result of jumping on a trampoline.
The extent of the injury and physical conditions can vary from person to person, so it is recommended to avoid trampolining altogether. But if you still want to get a little exercise from trampolines, there are some specialized mini-trampolines like “Bellicon® Mini Trampoline”, which are appropriate and safer for patients with osteoporosis. These trampolines give the body a gentle impulse that strengthens bones in addition to the betterment in stimulating body metabolism. It can also be used at home.
You must get your doctor’s approval if you still want to use trampolines for osteoporosis because it can cause further injury.
Can You Rebound On Trampoline With Scoliosis?
No. In case of scoliosis, you should avoid using trampolines. The downward landing force stresses the spine, causing scoliosis to worsen to a point where it is difficult to control.
The best exercise for people with scoliosis is swimming. Swimming gently works with the body in all its three dimensions, improving the alignment of vertebrae, increasing blood flow, and allowing joints to be exercised without danger of harmful impact.
Can I Rebound With Degenerative Disc Disease?
No. If you’ve Degenerative Disc Disease, you should not use a trampoline at all. The impact of jumping on the trampoline can cause further damage to the joints in your spine and possibly lead to additional degenerative changes.
The best exercise for Degenerative Disc Disease (DDD) is swimming, aerobic activities, and yoga.
Is It Safe To Rebound With Back Muscle Imbalance?
Back muscle imbalance causes pain and makes it hard for you to keep your back straight while exercising. In this case, using a rebounder is not recommended to prevent further injury.
As mentioned above, when using the trampoline, you should make sure that you are using the appropriate size.
You should see your doctor if you want to use the fitness center for muscle imbalance because trampolining can cause further injury.
How To Strengthen Your Back Muscle To Reduce The Risk Of Injuries From Trampoline?
- You should bounce on a trampoline for at least 10 minutes.
- Lengthen your muscles by performing exercises that stretch your back and lower back muscles. It is recommended to do these exercises before trampolining, and after.
- Keep your elbows bent and point them toward the ground. The hands should remain in line with the shoulders, not pointing outward or upward.
- Make sure that you keep both feet on the ground during a jump, because it will prevent you from falling off the trampoline during a rebound.
Note: We strictly do not offer any medical advice. We provide thoroughly researched information about the consequences which result from trampolining for your good health. But whatever your case is, always consult a licensed physician to get approval before doing any exercise and/or fitness activities or treatment.