Why My Back Hurts When Jumping On A Trampoline And How To Remedy The Situation

Your back may hurt when you jump on a trampoline due to muscle strains caused when your muscles are pulled too hard or too quickly. A poor landing technique can cause your spinal disc, facet joints, and muscles injuries. To avoid this problem, you must choose to jump with your legs instead of the back. A trampoline is not wrong for the back; however, you need to be careful when jumping and ensure you have no pre-existing back conditions.

Why Your Back May Hurt When Jumping On A Trampoline

Why Your Back May Hurt When Jumping On A Trampoline

It’s common to experience painful sensations in the back area, even if you are not a beginner. Some professionals who have been jumping on the trampoline for a long time also experience these painful sensations sometimes. In most cases, the main reason for your back pain may be your inability to calculate the load on your spine and muscle frame. It may be too overwhelming for the spine, thus why you may need a trainer to help you if you cannot cope with the problem. Some of the reasons that will cause pain on the back include:

1. Lack of skills when performing tricks and jumping

2. Improperly performing some movements

3. Inadequate skills to land well when jumping

4. The presence of scoliosis and pain in your lumbar spine

5. Getting a minor injury when training

6. Too much stress on a specific muscle group.

 The motion of jumping on a trampoline makes the body tighten your back muscles, trying to protect the spine. However, people who suffer from degenerative disc or herniated disc conditions may get extreme damage to the spine due to muscle tightening. This way, you will discover that your back hurts after bouncing on a trampoline even more than it did.

On the other hand, there are some conditions where you find relief for the back pain just by jumping on the trampoline. For instance, if you suffer from spondylolisthesis (a condition that makes the joints and ligaments not hold the spine properly), you may benefit a lot from trampolining. The trampoline workouts will strengthen the ligaments’ core and keep them in better shape.

Some scenarios may cause severe back pain after bouncing on the trampoline. If you fail to do a proper warm-up, you may strain your muscles and hurt yourself. You may even fall from the trampoline injure your spine. However, doing adequate warm-up and staying conscious of your movements as you jump will save you from injuries and back pain. It’s essential to do everything you can to protect your body from injuries and reacting due to some slight pain in the back.

How Can You Detect That Your Upper Back Has Been Hurt?

At first, you will feel a sharp and burning pain in the upper back. You may also experience severe muscle stiffness or tightness. Lastly, you will feel weak in the arms and legs. You can treat this type of back pain with massages, ice compressions, and the application of heat or over-the-counter drugs.

How To Detect If The Lower Back Has Been Hurt

It is pretty common to experience lower back pain, especially if you love jumping on the trampoline. The trampoline will work the back, legs, and pelvis, causing the pain. These muscles help to protect your spine from any impact. If you do not have strong muscles, you will experience lower back problems after trampolining. Your muscles will have to work harder to protect your spine. As a result, these muscles get tensed, causing muscle fatigue and pain.

Sometimes, if you land in a way that the body is not used to, you may get a pulled muscle and, in worst cases, a spinal injury. That is why you should always take it easy on the trampoline, especially if you are a beginner. 

It would help if you gave your body time to get used to this exercise before going to high jumping or doing tricks and flips. Start by mastering the correct form and movements, and you will get better in no time.

The Risk Of A Spinal Injury From Trampolining

If you are not careful when trampolining, there is a severe risk of suffering a spinal injury. There are numerous ways to hurt yourself on a trampoline if you are not careful. 

To avoid damaging the spine, use the trampoline for its intended purpose and avoid jumping into other things through it. It would be helpful if you also did some stretching before getting on, which should help you avoid serious injuries.

People who have pre-existing conditions can worsen them by jumping on the trampoline. If you have sciatica, pinched nerves, osteoporosis, fractures, degenerative discs, or herniated disc, it’s probably better to consult your doctor before trampolining. 

If you suffer a severe injury while trampolining, avoid moving and call for help. Moving when you have injured your back can worsen the situation.

How To Jump And Fall Properly When Training?

An incorrect fall can cause sprains, dislocations, fractures, and other serious injuries when trampolining. To avoid serious complications, you should first read the instructions for performing the tricks like falling on the stomach or back. 

It’s always advisable to practice and acquire practical skills. This way, you can avoid complicated injuries in case of an awkward landing.

If it’s your first time on the trampoline, start jumping with your legs bent at the knees. After this, you can jump with your legs apart. Beginners should use pits filled with foam rubber to train to be safe. Consistent practice of these sequential movements will help you get better over time.


Jumping on a trampoline is very healthy for you and your back. It helps to strengthen the muscles and improve balance. However, you must ensure that you take extra caution when jumping and avoid performing stunts if you don’t have enough training. These stunts may cause severe injuries or back pain. If you suffer from upper and lower back pain, consult your physician first before jumping on the trampoline.

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