Is Jumping Rope Causing Back Pain? Avoid These Mistakes

But if you want to make the jump rope your go-to cardio workout, you'll also want to do everything you can to prevent back pain. Here are five common mistakes to avoid.

Hunching Your Shoulders

If you're new to jump roping, it's normal to feel like you need more slack to clear the rope. So, to make it easier to jump over the rope, many people tend to hunch their shoulders, says Sam Becourtney, physical therapist at Sky Health in New York City.

Fix It

Maintain an upright posture, keeping your shoulders back and away from your ears and engaging your shoulder blades, Becourtney says. This can help improve the alignment of your spine while you're jumping.

It may feel difficult at first, but try to trust that you'll clear the rope without issue. If you don't, you may need a longer rope.

Arching Your Back

With so many moving parts at one time, you might not focus too closely on your spine alignment while jumping rope. But overarching your lumbar spine (lower back) while jumping can lead to back pain, Becourtney says.

Ideally, your body should be in a straight line from your head to your toes, without any part of your body sticking too far forward or back. And your pelvis should also stay in neutral alignment, without rolling too far forward or back, he says.

Fix It

“Eventually, this will become second nature and one less thing to focus on,” Becourtney says.

Slapping Your Feet on the Ground

In theory, jump roping is a simple activity. You jump over the rope — that's all there is to it. But there's actually a safe and proper way to land, and hitting the ground with a slap isn't it.

If you don't have enough strength in your calf muscles, though, you may fatigue quickly, causing your heels to slap the ground, Becourtney says.

“Pain in the lower back would be more likely caused by inadequate shock absorption due to hitting the ground repeatedly with hard landing,” he says. “Each time you hit the ground, the spine and body ‘compress’ in a sense, and this shock travels up the feet into the spine, oftentimes leading to a feeling of ‘pressure’ or discomfort in the lower back.”

Fix It

First, focus on making a proper landing with each jump.

Your goal is to absorb the force of your body through the balls of your feet, then use the balls of your feet to drive into the ground for your next jump, Becourtney says.

Extending Your Arms Too Far

To avoid hitting yourself with the rope, you may try to extend your arms straight away from your body.

But the further you extend your elbows and hands from your body, the less slack you have in the rope. As a result, you'll have less room to clear the rope while you're jumping, Becourtney says.

To compensate, your body may begin to hunch forward — the first mistake to avoid on this list.

Fix It

Looking at the Ground

As you grow fatigued, you may feel inclined to look down at the ground while you jump. Focusing on the rope as you grow tired can help you time your jump appropriately, but it can also cause strain or discomfort in your neck and upper back if you hold this position for too long, Becourtney says.

Fix It

Trust your timing and judgment without looking down — if you're new to this activity, it may take some time. It may help to get familiar with your particular rope and practice your technique.

The Takeaway

• Jumping rope is an excellent form of cardio, but improper technique may lead to back pain.
• Key mistakes to avoid include hunching your shoulders, arching your back, slapping your feet on the ground, overextending your arms, and straining your neck by looking down.
• Properly sized ropes and correct jumping techniques can enhance your workout experience and help reduce back strain. If you experience persistent back pain from jumping rope, it is important to consult a healthcare professional to rule out serious injury or health conditions.