Is a Mini-Trampoline a good way to Improve Osteoporosis or Osteopenia?

I am sure you want to do all you can to keep your spinal and hip bones strong and improve your DEXA scan scores. If you have thought about using a mini-trampoline to stop the progression of osteoporosis or osteopenia, I want to share a few things for you to consider.

While we have great evidence for the positive effects of exercise on bone health and strengthening, the mini-trampoline isn't a part of that evidence. In fact, I cannot think of a single instance in over 25 years of clinical practice where I recommended getting one.

But advertising is what it is, and mini-trampolines are shiny objects.

Here are my thoughts and the research on the mini-trampoline.

First, I don't think it is a good investment.

It's not a lot of money, but you really don't need to spend even this amount on the mini trampoline. Buy some free weights instead.

If you are not doing regular exercise to build your bones, buying a mini-tramp is not going to change your habits. In fact, it may cause you injury.

This case study series about compression fractures that occurred on the mini-tramp helps explain the problem: "Mid-Thoracic Vertebral Compression Fracture after Mini-Trampoline Exercise: A Case Series of Seven Patients."

The case series describes seven different cases of people getting on the mini-tramp and ending up with compression fractures in the mid back. Jumping on the mini-tramp for many minutes is much different than stomping or heel-dropping for a minute or two. And with stomping and heel drops, you don't have to worry about falling.

How did the people in the article get the compression fractures (some excerpts from the article):​
Two sisters, aged 65 and 63 years, started mini-trampoline exercises for 45 min per session for four weeks before ending up at the hospital with mid-back pain. Their compression fractures occurred at T8 and T6, respectively. Their t-scores were −2.1 (osteopenia) and −1.3 (osteopenia) on DEXA scans.

A 53-year-old woman had upper back pain for 4 weeks after doing mini-trampoline exercise for 30 min per session four times a week. Compression fractures were found at T6 and T7. Her t-score was -2.6 (osteoporosis) on DEXA scans.

Only four of the seven subjects in the case series had osteoporosis, two had osteopenia, and one had normal bone density.

So why did these people believe the mini-trampoline was a good idea?

This article, Effectiveness of a Mini-Trampoline Training Program on Balance and Functional Mobility, Gait Performance, Strength, Fear of Falling and Bone Mineral Density in Older Women with Osteopenia, published in 2019, found there were positive benefits in reducing the fear of falling and improving balance. Their subjects used the mini-trampoline for 12 weeks.

The important thing to know is that they did not just jump on the mini-tramp!

Activities they did on the mini-tramp included:​
walking in place,
shifting weight side to side while standing,
tandem stance,
heel or toe stances,
one-leg standing,
squats,
lunges,
abduction and adduction of the legs,
balancing a balloon with one finger,
throwing and catching balls,
some jumping.

In this study, all of the participants had osteopenia, not osteoporosis, and they slowly worked up to longer and longer times on the mini-tramp.

As you can see, the mini-trampoline was used as an unstable surface to do exercises. And it worked for the people in the study.

You can work on an uneven/unstable surface without a mini-trampoline by standing on a pillow or going outside on grass. Please don't stand on an uneven surface without having some sort of support close by to grab if you do start to fall - I don't want you to put yourself at risk! There are also various foam pads you can stand on to create a challenge, if you need a challenge.

I have a few balance challenge videos you can start with if you haven't been doing them already:
​Exercise Library: Fun Balance Challenge​

​Exercise Library: Balance Challenge with Small Weight​

​Exercise Library: Improve Your Balance - Trace a Triangle​

Be sure to subscribe to my YouTube channel to get all of the exercise modifications I release.

Key Takeaways:

• The mini-trampoline can be another tool to use in your bone-building plan, but it isn't the first choice.

• Proper exercise form is essential if you are going to use the mini-trampoline⭐Be sure to open the article and scroll to Figure 4 to see how to use a mini-trampoline correctly if you do have one.

• Regular weight lifting and balance challenges are essential every week to keep you strong from this day forward. Don't delay!

You can also read what I have to say about a couple of other highly advertised osteoporosis tools:
Weighted Vest for Osteoporosis and Osteopenia: Pros and Cons

Whole Body Vibration for Osteoporosis and Osteopenia?

Thanks for reading this far. As always, my references are listed below.

Retire active with me,

Andrea

🔥PS Wondering how to work with me? Link to my online programs.

References:

Park SC, Kim HB, Chung HJ, Yang JH, Kang MS. Mid-Thoracic Vertebral Compression Fracture after Mini-Trampoline Exercise: A Case Series of Seven Patients. Medicina (Kaunas). 2023 Aug 24;59(9):1529. doi: 10.3390/medicina59091529. PMID: 37763648; PMCID: PMC10532981.

Posch M, Schranz A, Lener M, Tecklenburg K, Burtscher M, Ruedl G, Niedermeier M, Wlaschek W. Effectiveness of a Mini-Trampoline Training Program on Balance and Functional Mobility, Gait Performance, Strength, Fear of Falling and Bone Mineral Density in Older Women with Osteopenia. Clin Interv Aging. 2019 Dec 20;14:2281-2293. doi: 10.2147/CIA.S230008. PMID: 31908438; PMCID: PMC6929928.

Stanghelle B, Bentzen H, Giangregorio L, Pripp AH, Skelton DA, Bergland A. Physical fitness in older women with osteoporosis and vertebral fracture after a resistance and balance exercise programme: 3-month post-intervention follow-up of a randomised controlled trial. BMC Musculoskelet Disord. 2020 Jul 18;21(1):471. doi: 10.1186/s12891-020-03495-9. PMID: 32682416; PMCID: PMC7368978.