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Do rebounders hurt your back?

by:Fodo Sports     2023-06-29

Rebounders are fun mini-trampolines that have a lot of health benefits. They have gained popularity in recent years, as they provide an effective and low-impact way to exercise and stay fit. However, there have been concerns that bouncing on a rebounder can hurt your back. In this article, we'll explore whether rebounders are really bad for your back, and if so, how you can avoid getting injured.

What is a rebounder?

Before we dive into the topic, let's clarify what a rebounder is. A rebounder is a small trampoline that is typically used for exercise. They come in various sizes, ranging from 24 to 50 inches in diameter. They are also called mini-trampolines because they are smaller than the traditional trampolines that you see in parks and backyards. Rebounders are designed to be used indoors and often come with adjustable legs and a safety bar for balance and stability.

How does a rebounder work?

Bouncing on a rebounder involves both vertical and horizontal motion, which creates an unstable surface. This, in turn, causes the muscles in your body to constantly adjust to maintain balance, which is the primary benefit of rebounding. This type of exercise is said to improve cardiovascular health, lymphatic drainage, immune system function, and balance. However, like any type of exercise, bouncing on a rebounder can also lead to injury if not done correctly.

What kind of back injuries can rebounders cause?

The most common type of back injury associated with rebounders is a herniated disc. A herniated disc occurs when one of the discs in your spine ruptures or bulges out of place. This can cause pain, numbness, and weakness in the back, legs, and arms. Herniated discs are often caused by repetitive strain or sudden trauma to the spine. Bouncing on a rebounder with poor posture or landing incorrectly can cause this type of injury.

Another type of back injury that can occur from rebounders is lower back strain. Lower back strain is a common injury that occurs when the muscles or tendons in the lower back are stretched or torn. This can cause pain, stiffness, and limited mobility. Lower back strain is often caused by improper lifting techniques, poor posture, or sudden twisting movements. Bouncing on a rebounder with the wrong technique can lead to this type of injury.

How can you avoid back injuries while rebounding?

Despite the potential risks, rebounding is generally considered a safe and effective form of exercise if done correctly. Here are some tips to help you avoid back injuries while bouncing on a rebounder:

1. Follow proper rebounding technique

When rebounding, make sure you are using proper form. Keep your feet shoulder-width apart and your knees slightly bent. Land on the balls of your feet and avoid landing on your heels. Use your arms to help stabilize your body and maintain balance. Avoid jumping too high or too hard, as this can increase the risk of injury.

2. Use a high-quality rebounder

Investing in a high-quality rebounder can reduce the risk of injury. Look for a rebounder with a sturdy frame, supportive mat, and adjustable legs for stability. Avoid cheap, subpar rebounders that are prone to breaking or tipping over.

3. Start slowly and gradually increase intensity

Don't go all in and start bouncing on a rebounder at full speed. Start slowly and gradually increase your intensity over time. This will give your body time to adjust and improve your balance and coordination. Overdoing it can lead to injury.

4. Warm up and cool down properly

Before rebounding, warm up your body by stretching and doing light cardio exercises. This will increase your blood flow and prevent injury. After rebounding, cool down by stretching your muscles and taking a few deep breaths. This will help your body recover and reduce soreness.

5. Consult with a professional

If you are concerned about rebounding or have a history of back problems, consult with a healthcare professional before starting. They can provide specific recommendations and advice on how to avoid injury.


Rebounders can be a lot of fun and provide a great way to stay fit and healthy. However, bouncing on a rebounder can also lead to back injuries if not done correctly. By using proper technique, investing in a high-quality rebounder, starting slowly, warming up and cooling down properly, and consulting with a professional, you can reduce the risk of injury and enjoy all the benefits of rebounding.

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