How rebounding can help strengthen your lower back

Now, you are probably thinking that the only solution to back pain is rest. Well, we have another solution you might not know about… can you guess what it is? Of course, it’s rebounding on a mini trampoline! This might seem a bit strange, but a rebounding workout really is a great exercise to strengthen your back and you will have a lot of fun. 

However, we have to say that if you are recovering from an injury or have a serious condition that affects your back then we do recommend you have a chat with your doctor to make sure it is safe for you to bounce on a rebounder. 

At this point, we assume you are dying to know how bouncing on a mini trampoline can help your lower back pain and strengthen your back muscles. Here comes the science bit! 

Rebounding for lower back pain

How rebounding is better than running when you have lower back pain.


Unlike high impact exercises like running, rebounding is the best exercise for lower back pain. Not only can it relieve your back pain it can also strengthen your back muscles

We suggest starting with some very gentle bouncing on the Boogie Bounce Elite. One of the best things about the Elite rebounder is that it comes with a handlebar so you can have some stability which is important when exercising your back. 

What happens to our back when we rebound?


When you jump on a mini trampoline, the muscles in your spine contract. This is what keeps your back stable when jumping and is why bouncing helps strengthen your back muscles, providing relief for back pain over time.

If you are struggling with lower back pain then you need a Boogie Bounce Elite in your life. Click here to learn more about our products. 

Springs or Bungees – your back is ALWAYS safe


Whether you choose to bounce on a spring or bungee mini-trampoline, your back will feel the benefit. Our founder Jenny has been using a spring trampoline for 24 years of her 25 bouncing with no problems!

Years of research led us to design the Boogie Bounce Elite with bungees. They can offer a little extra help when working out, enhancing the benefits of a strong back. There are also some other great advantages too, like a massive noise reduction when bouncing.

Five exercises you can do on a rebounder to help your lower back 


  1. Rhythm Walk: This is a gentle starting point pushing the heels up and down as in a walking motion and swinging the arms.
    Exercises on Trampoline | Lower back exercises
  2. Stomping: With the heels down, keep the knees soft and the abdominals engaged, chest lifted and chin up. Move your feet in and out.
    Lower back pain exercises on trampoline
  3. Twisters: Jump your feet to the side whilst turning your upper body the opposite way to your feet and repeat each side.
    Exercise on trampoline for lower back pain
  4. Superman: Kneel on the mat and point one arm and opposite leg and repeat.
    Lower back exercises on trampoline
  5. V hold: Sitting on the mat of the rebounder, lift your legs up and hold the v shape.
    Back exercises for lower back pain.

Give it a try and let us know how you get on! If your back pain worsens, or you have any concerns then you must speak to your doctor. 

Other health benefits to rebounding


If you have noticed that you have become unfit because you have been resting your back then the Elite mini trampoline will gently get you back into shape. (If you need a bit more convincing, then click here to read some rebounding success stories from our customers!) 

  • Rebounding will help you get fit with very little effort. 
  • A gentle way of getting you moving again. Start by very gently bouncing up and down and work towards our rebounding workouts. 
  • Having a rebounder at home means you can exercise every now and then to break up long periods of sitting down when working from home. This is better for your back than other exercises like running or high-intensity workouts. 

working out on the eliteWhen you have a bad back you need to start exercising slowly, so a few minutes on the rebounder each day and then building it up is a good way to start. This is a great alternative to spending time getting yourself to the gym, finding a car parking space and then only staying in the gym for five minutes or being limited to what exercises you can do. The rebounder is in your home so you can spread your bouncing out over the day. 

Let us introduce you to our gripper socks. We love that they can prevent injuries and keep you balanced. 

These socks are great for the mini trampoline! They have small grips on the bottom of the sock that help you keep your balance while rebounding. These gripper socks will help prevent injuries while you are bouncing. If you have a back injury then these socks will keep you balanced on the mini-trampoline.  

Keep balance and control while bouncing. 

gripper socks for trampoline exercises

So there you have it – if you have back pain take control and get rebounding! 

Rebounding is great for back pain and over time it can reduce and relieve back pain. Don’t forget your gripper socks for extra balance!

Ready to join us?

Sign up to our newsletter and stay up to date on the latest deals and app improvements.


* indicates required