⚠️ The Hidden Risks of Weighted Hula Hoops (And the Simple Solution No One Talks About) : Spin & Chat Episode 2

🎉 First of All – WELL DONE!

If you managed to get that weighted hula hoop to spin around your waist – congratulations! That’s no small feat. That means Level One is complete. You made it! You took that first bold step toward movement, toward reclaiming your body, toward fitness 🏆

Weighted hoops are incredibly easy to keep going, especially compared to other hoops. For many people, it’s their first win after lots of failed hoop attempts. So if that’s you? I see you. I’m proud of you.

But here’s the next step in your hooping journey…

🚨 Why You Shouldn’t Stay at Level One

Once you’ve learned to keep a hoop spinning, it’s time to move on from the weighted hoop.

Why?

Because unfortunately… they can be dangerous.

Not everyone wants to hear that. Some people are happy to stand in one place, waist hooping forever. And if that’s you right now, that’s okay. We all hear the right message when we’re ready. But if your back has started aching, or you’ve noticed your progress has stalled – this post is for you. You’re not alone, and you’re not doing anything wrong. You're simply ready for the next chapter.

🔍 What’s Actually Happening to Your Spine?

Let’s take a peek inside the human body (don’t worry, no gory stuff). In between your spinal bones are soft little cushions called intervertebral discs. They allow your spine to bend, twist, and flex. When you move your body in a variety of ways, these discs stay healthy and happy.

But when you do the same movement in the same spot, over and over again – like waist hooping with a heavy hoop – those discs get irritated. They get squashed at the same angle repeatedly. That’s when people start to develop bulging or herniated discs.

I learned this years ago while studying at the British School of Osteopathy, poring over thick anatomy books. But you don’t need to go digging through textbooks. Just search “herniated disc” and you’ll see how repetitive strain, especially around the lower back, can cause pain, stiffness, and long-term issues.

🧠 But Here’s the Beautiful Part

Your body is incredibly clever. When you stop doing the thing that’s irritating it – and give it kindness, variety, and rest – it begins to heal. Bulging discs can reabsorb. Pain can fade. Strength and mobility can return.

You're not broken. You’re adaptable. Your body is on your side!

👀 Who’s Most at Risk?

Weighted hula hoops are most risky for people who:

• Are 35 or older ( collagen changes and hormone shifts )

• Carry extra weight around the middle, which affects spinal alignment

• Do repetitive movement without much variety (e.g. standing still and waist hooping only)

• Work jobs involving lots of repetitive bending or twisting

• Have perimenopausal or postnatal bodies adjusting to new hormones and loads

You might be surprised that influencers and fitness instructors don’t mention this much. That’s often because:

• They’re younger and more resilient

• They don’t usually carry weight around the middle so their spinal alignment is fine, not under huge pressure from the extra weight

• And most importantly: they cross-train. They don’t just hoop — they do yoga, lifting, pilates, dance, and more. That variety protects them.

And that can protect you too 💗

🪄 So What Can You Do Instead?

Here comes the happy ending!

You don’t have to give up hooping. In fact, you’re just getting started. You’ve mastered Level One. Now it’s time to move to:

👉 HDPE or lighter hoops

They may be lighter, but they challenge your body more. They make you move faster and engage deeper muscles. You’ll sweat more, tone more, and best of all — you can learn to hoop on your arms, legs, shoulders, chest, hands, and more!

👉 Add variety

Even if you don’t want to explore other hoop tricks (though I highly recommend it – it’s SO fun), you can mix in other forms of movement. Try:

• Yoga or Pilates

• Strength training

• Walking or jogging or sprinting

• Jump rope - Plyometrics

Your body will thank you for the variety. It keeps things fresh, functional, and injury-free.

✨ Bonus: What I Love About Hooping

Wherever a hoop spins, it stimulates circulation and connective tissue, helping your skin tone and tighten. As someone who’s had a baby and has a real, lived-in body, I’m here to tell you: this works. My skin is firmer thanks to hooping all over – not just around the waist.

In our next Spin & Chat, we’ll talk more about how hooping can help with skin tone, bruises, and what happens under the surface. But for now…

💕 Here’s Your Takeaway

• You’re incredible for choosing to move your body 🏅

• If your hoop is staying up, you’ve already won 🏆

• Weighted hoops helped you get started – now it’s time to level up.

• Your body is resilient, responsive, and ready to thrive.

• With a little variety and the right hoop, you’ll go from waist hooping to whole-body glowing.

You’re doing amazing. Keep spinning, stay curious, and be kind to your beautiful body. It’s listening. And it loves you back.

See you in the next spin & chat 💫