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Quivering on a vibration plate—a wobbly board that shimmies your whole body when you stand on it—is 2025’s answer to the Shake Weight of the early aughts (minus the sexy innuendo). Instead of can’t-look-away infomercials, there are viral TikToks with users claiming that the devices can, like the once-buzzy weights, give your muscles more of a workout, allegedly burning more calories and aiding weight loss. These claims aren’t backed by research—but unlike its shakeable predecessor, the platforms may have other benefits.
While similar devices have long been used in physical therapy and rehabilitation settings to boost balance in people with neurological conditions, as well as strength and bone density in older folks who can’t do traditional exercise, emerging evidence suggests vibration plates can also help alleviate chronic nonspecific low back pain.
That’s the kind of back pain that “lingers as stiffness or mild discomfort rather than a clear injury,” Jake Meyer, PT, DPT, physical therapist at WAVE Physical Therapy, in Cincinnati, tells SELF. There’s no evidence, however, that whole-body vibration can help with the myriad other types of back pain springing from underlying conditions or injuries, like a herniated disc, acute trauma (for instance, from a fall or car accident), and spinal cord issues. Far from helping, shaking your body could worsen these problems, so check with your doctor first if you don’t know the source of your back pain, or it’s severe or sudden, Marissa McCay, MD, sports medicine physician at NewYork-Presbyterian The One/Columbia University Irving Medical Center, tells SELF.
But if you’re dealing with run-of-the-mill achiness? Read on to learn how a vibration plate might help you wiggle your way to some relief, and what to know before hopping on one of these trendy devices.
A couple recent research reviews suggest whole-body vibration may help alleviate not just pain, but also problems with daily functioning, balance, and proprioception (a.k.a. awareness of your body’s position in space) in folks with chronic nonspecific low back pain. (And research suggests that in this group of people, there aren’t any side effects to it.)
As for how? The continuous wiggle causes your muscles to contract and relax quickly and repeatedly, Dr. McCay explains, so “over time, it can strengthen your core, including both your abs and back extensors, which may help reduce pressure on certain areas of your back.” It’s also possible that the light, full-body movement created by these machines might help loosen tense muscles, improve circulation, and reduce stiffness, “giving a sensation similar to a gentle massage,” Dr. Meyer points out.
It’s the reason Dr. McCay highlights vibration plates as a good option for folks dealing with mild back soreness, like from sitting at a desk for hours or sleeping in an awkward position. You’ll also likely benefit if your back pain comes from muscle tightness or imbalance, which are common culprits for random aches, Jacob Calcei, MD, orthopedic surgeon and sports medicine physician at University Hospitals, in Cleveland, tells SELF.
The main risk is self-treating your back pain without realizing it’s caused by an underlying condition, Dr. McCay says. So if you haven’t yet, see a doctor to ensure your pain falls in the nonspecific bucket. That’s especially important if the pain is sharp, severe, or radiates down one leg “like a zap of lightning,” Dr. Calcei says. Same goes if it’s accompanied by other new-to-you symptoms—like numbness, weakness, tingling, fever, weight loss, or issues with bowel or bladder function, all of which can point to conditions that require medical care.
The experts say it’s also safest to avoid using a vibration plate if you are pregnant or have a heart condition (or pacemaker), blood clotting disorder, history of seizures, or any condition that hinders your balance. The vibrating could do more harm than good in these scenarios.
Otherwise, Dr. Meyer suggests starting “low and slow:” Choose the lightest vibrational setting, and begin with brief sessions of just 5 or 10 minutes each day. You can ramp up to as much as 30 minutes at a time, if you find it helps—but avoid going for longer than that, as some research in people with prolonged exposure to whole-body vibration (like construction workers and truck drivers) shows that it can cause back issues. A few pointers from Dr. Meyer: Keep your knees slightly bent and your core engaged to maintain your balance. And never hop on one of these if you feel fatigued or dizzy, Dr. Calcei says. It’s worth looking for one with a wider base, too, as it’s easier to fall off the narrower ones, he adds.
Ultimately, the full-body wiggle could help shake out the tension in your back, get your blood flowing, and decompress things a bit. So if you’ve tried the typical back-pain remedies to no avail, consider adding this one to your toolkit. It’s best to think of it as a supplement to other strategies like physical therapy, stress relief, and non-steroidal anti-inflammatory drugs (NSAIDs)—not as a sole solution, Dr. Calcei says. And temper your expectations: The benefits may not be huge or immediate for everyone—and if it seems to make things worse, press pause, and make an appointment with your doctor.
