Bouncing on a trampoline or mini-trampoline uses gravity, acceleration, and deceleration to strengthen muscles and joints, including the spine. Unlike running and jogging, you’re not exposed to joint-shaking impacts every time your foot lands on the trampoline. Your body will experience up to 1 1/2 times normal gravity, but it’s low impact as the rebounding surface absorbs shock. Rebounding strengthens all bones, including the spine, and helps move cerebrospinal fluid and remove cellular debris for better health.

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A stiff back can inhibit your movement and make you feel tired. Bouncing gently on a mini-trampoline can help loosen the joints in your spine and relax tight back muscles. Bouncing on a jumper also helps improve balance and align your spine, as your back muscles are constantly adjusting for balance. Strengthening your back muscles through rebounding also helps stabilize your spine.

bone health

Low-impact exercise, such as jumping on a mini trampoline, helps strengthen bones and improves and maintains bone health. People suffering from osteoporosis can develop a rounded back due to softening of the bones of the spine. Rebounding can also help prevent and reverse the effects of osteoporosis. Rebounding is safer and more efficient at restoring bone and preventing bone loss than running or jogging. If you have been diagnosed with osteoporosis, see your doctor and follow their advice on exercise and rebounding.

Cerebrospinal fluid movement

Any exercise will help move the spinal fluid, but rebounding is a low-impact way to move the spinal fluid with a low risk of injury. The body’s reaction to bouncing up and down with increased gravitational force stimulates the movement of cerebrospinal fluid through the spine and moves lymphatic fluids throughout the body. The movement of cerebrospinal fluid around the brain and into the spinal cord helps transport nutrients to the spinal cord and brain and facilitates the removal of cellular waste.


A mini-rebounder trampoline is not a toy and should not be used by children. Keep your jumper out of the reach of children. Do not try to perform tricks or high bounces on a trampoline. Falls from a mini-trampoline can cause serious injury. Always check your rebounder for cracks, fraying, or damaged springs. Use a rebounder only on a level surface away from low pendant light fixtures and ceiling fans. Make sure there are no objects under or around the jumper before jumping. Wear non-slip shoes or socks when bouncing to prevent falls. See your doctor to make sure you are healthy enough to use a mini-trampoline for exercise. Never use a jumper with another person. If you become dizzy or disoriented, bend your knees to stop bouncing and wait until the dizziness subsides before continuing with the exercise.