How Do You Use An Inversion Table
If you are using an inversion table for the first time:
- Seek the advice of a professional to avoid injury.
- Make sure that the table is secure, stable, and on a flat surface.
- Wear clothing that will not get caught in any of the equipment.
- Ensure that your head and neck are adequately supported.
- Set the angle of the table, starting with the smallest angle possible.
- Secure yourself to the table in an upright position and slowly rotate your head until it is below your heart.
- You may want to pause in the horizontal posture for a minute to allow your blood flow to calm down before allowing your feet to rise above the head height.
- Check that your feet are securely fastened using built-in ankle supports.
- Extend your arms above your head to fully lengthen your spine.
- Take deep breaths and rest in the inverted position for a few minutes at a time.
Innova Itx9600 Inversion Table Best Under $150
Innova ITX9600 best value for the money view on
The Innova ITX9600 is a budget-friendly yet effective and safe inversion table and is the best gravity table youll find for under $150. The unique features of this heavy-duty inversion table are the large and comfortable padded backrest and a lumbar pad for additional support.
This sturdy model has a 6-position adjustable pin system for easy positioning, and the True Balance Structure can help you adjust the headrest pad, the height, and the foot area to find the most comfortable inverting for your needs.
Six Angle Pin Slot System
This model fits heights 410 to 66, and the weight capacity is 300 lbs.
Price $119 on Walmart, same price
Upgraded version
We also highly recommend the Innova ITM4800 Advanced Heat and Massage Inversion Table, which boosts your blood circulation even more while you invert through the heat and massage options!
Innova ITX9600 Pros & Cons
Its easy on the beginners, but the assembly is a bit time-consuming, the ankle holder can dig into the leg sometimes, and it is quite heavy and may be too bulky for people to move around on their own.
Inversion Tables A Possible Solution To Chronic Back Pain
Will an inversion table help your chronic back pain? Quite possibly, but there are some things you should know before you invest in one.
WHAT IS AN INVERSION TABLE
Inversion tables deliver a therapy which is sometimes called Spinal Traction. The table, which you can purchase for your home, allows you to hang upside down. This position reverses the gravitational pressure on your body.
Rather than your spine being compressed by gravity it is decompressed in the reverse position. Provided the area that is causing you pain receives a reduction in pressure, you will likely have relief.
Most inversion tables hang you by your ankles and therefore your entire body receives the reverse pressure.
HOW CAN INVERSION HELP MY BACK
If it is a disc issue that is causing pain, then decompression the vertebrae on either side of that particular disc can give relief. Similarly if it is a pinched nerve then giving the nerve some space to come free will relieve the pain.
IS HOME INVERSION SAFE?
Provided you are not hanging upside down for lengthy periods, inversion can be quite safe. The problems can arise when you:-
- stay in that position for too long
- have underlying health issues which may be contraindicated to this type of therapy
- have a more serious disc issue which requires more targeted decompression
You should always check with a health professional prior to commencing any new home therapy.
ARE THERE ANY DOWN SIDES TO USING AN INVERSION TABLE
POINTS TO CONSIDER
The biggest questions are
Don’t Miss: What Causes Sudden Sharp Pain In Lower Back
Weight And Height Limit
Different inversion tables have different height and weight limits. For safety reasons, its extremely important that the inversion table properly supports your bodys size, so be sure to check your devices specifications closely when shopping.
If these limits are not followed, further injury can occur to the person utilizing the table due to risk of falling or the table not operating correctly, says Gallucci.
The most common upper weight limit on inversion tables is 300 pounds, but they can range from 200 to 600 pounds. As for user height, most inversion tables can support people from 4-foot-3 to 7 feet tall.
If you cant find an inversion table that fits your body size, Gallucci recommends working with your physical therapist or physician to see if they can suggest a model that works. Typically, tables that support taller or heavier people are more expensive, so he advises asking a professional for guidance before making a large purchase.
When Should You Not Use An Inversion Table
Inversion tables hang you upside down which causes more blood flow and pressure to go towards your head. People who have hypertension and circulation disorders shouldnt use inversion tables. Extra pressure will also go towards your eyes so those with glaucoma or problems with retinal detachment should avoid inversion tables as well.
Recommended Reading: What To Mix With Dmso For Back Pain
Can Inversion Tables Help With Back Pain
Many people we work with use inversion tables at home, and swear by the results.
Weve compiled a couple of research studies looking at inversion therapy and chronic low back pain:
In a2013 study, researchers tried inversion therapy on a group of 47 participants that dealt with chronic lower back pain.
After 8 weeks of inversion therapy, back pain was significantly reduced and patients reported improved torso mobility and strength.
Additionally,another study found that inversion therapy at zero-gravity can reduce the need for spinal surgery, which improves the outcome of patients, as well as decreases the economical toll of spine surgery.
Even though there is research out there to support the use of inversion tables, that doesnt mean that we recommend them.
Potential Benefits Of Inversion Therapy
According to the 2017 clinical guidelines from the ACP, the evidence for the benefits of traction therapies, including inversion therapy, is not conclusive.
However, some people who practice inversion therapy themselves or offer the service in their clinical practice, find there are a few potential benefits to making a habit out of inversion.
Don’t Miss: How To Relieve Bad Lower Back Pain
Can Inversion Table Help Heal Your Pack Pain
Low back pain is one of the most common musculoskeletal issues that is seen in healthcare. Low back pain can limit the amount of activity that we perform daily which can ultimately have a huge impact on our overall health. While the first instinct for dealing with back pain is to rest the pain away, not being active for too long can result in muscles weakness as well as tightness and decreased bone density. Surgery and medication are commonly used to deal with back pain and can easily become overutilized. Physical therapy is a method that allows one to remain as involved and active as possible during the treatment of their back pain. The field of physical therapy is constantly evolving with research and the incorporation of many diverse interventions that make up a comprehensive rehabilitation program. One of the popular additions to treatment for low back pain is the use of an inversion table for gravitational traction on the spine.
Most of us have something to gain from trying the inversion method of spinal decompression. Call Patterson Physical Therapy at 731-300-4950 to meet with one of the physical therapists to give the inversion table a try and see if this would be a valuable option for you. Free demonstrations of the inversion table will be offered Wednesday April 10 8 a.m.-noon and Thursday April 11 1 p.m.-5 p.m.
How Do Inversion Tables Help With Inversion Therapy
Inversion tables are devices that make it safe for you to be hanging upside down.
Why would I want that, though?
There are a lot of nerves in your body. An inversion treatment eases the gravitational force off of those nerves.
It even reduces the gravitational force pressing against your spinal disks. As a result, it opens up your vertebrae and helps relieve back pain.
This method of spine stretching relieves your body. Spinal traction is even a technique utilized by chiropractors.
Recommended Reading: Can Arthritis In Back Cause Leg Pain
Where To Buy Inversion Tables
There are many different kinds you can buy online or at specialty stores. Some have handles, safety straps, padded surfaces, or water bottle holders. You can fold some models for easy storage.
Bear in mind that they arenât cheap: Prices range from $120 to more than $1,000 for the fanciest models.
Show Sources
Repeat The Same Process
Its important to listen to your body. Once you feel youve inverted enough, you can use the handles to pull yourself into an upright position. You need to do slow rotations as you elevate yourself so that youre not dizzy. When youre upright, stay in that position for a few seconds/minutes for your body to readjust. Once you feel like youre back into your element, you can decide to unlock the footrests or invert again.
- Dont use the inversion table if youre pregnant
- Always have someone in the room with you in case of emergencies
- Ensure the table is set in a spacious area of the room free from obstructions
- Put a non-slip mat under the table for safety
- Wear comfortable clothing
Recommended Reading: Does Gas Cause Back Pain
Recommended Reading: What Causes Lower Back Hip Pain
What Is An Inversion Table Supposed To Do
The theory behind inversion table use is that by flipping your body over, you are able to unload the bones, joints, and discs in the low back. This is thought to create a traction force through the spine, and it has been theorized that traction can decrease low back pain. Another name for inversion tables or inversion therapy is gravitational traction.
Lean Back: Inversion Table Tips And Warnings
An inversion table can be a useful tool for managing low back pain when combined with stretching and strengthening.
If you have low back pain, you may have considered using an inversion table to find relief. The table places your body at a downward angle to decompress your joints.
I use inversion a fair amount to treat pain, said Dr. James Mullen, a Marshfield Clinic physical medicine and rehabilitation physician. Inversion provides gentle distraction stretching that creates space between the joints and relieves pressure.
Inversion can help relax muscle spasms and ease low back pain that extends to the legs.
You May Like: How To Relieve Lower Back Pain From Sitting
What Are Inversion Tables And How Are They Used
An inversion table is a piece of medical or physical therapy equipment that consists of a flat, padded table placed on a fulcrum. After strapping your feet to the table and laying flat against it, you can use your arms to manipulate the handles to flip yourself upside down. This treatment is referred to as inversion therapy.
There are many approaches for deciding the optimal frequency or duration of inversion traction. Most clinical studies focus on session lengths of anywhere from two to twenty minutes. The duration of your inversion therapy depends on how well you can tolerate the side effects.
You can vary the angle you hang at based on the table configuration and inversion degree necessary for pain relief. Some research suggests that a steeper 60-degree angle is more effective than a moderate angle like 30 degrees . However, not everyone can withstand the side effects of a steep inversion, especially those who have conditions involving their heart or blood pressure .
Potential Risks Of Inversion Tables
Along with the possible benefits of using inversion tables for back pain, some risks are associated with their use as well, especially in certain populations.
A 1984 study found inversion therapy increased pressure in the eyeLeMarr JD, Golding LA, Adler JG. Intraocular Pressure Response to Inversion. Am J Physiol Opt. 1984:679-682. , and a small 1986 study of 18 men found spending 7 minutes upside down increased blood pressureBallantyne BT, Reser MD, Lorenz GW, Smidt GL. The Effects of Inversion Traction on Spinal Column Configuration, Heart Rate, Blood Pressure, and Perceived Discomfort. J Orthop Sports Phys Ther. 1986 7:254-60. .
Gallucci says you shouldnt use an inversion table if you have any eye disease, heart disease, a history of strokes, youre pregnant or have a number of other medical conditions.
Bottom line: Check with your physician to see if inversion therapy would be beneficial for you before trying an inversion table, and give a thorough medical history to the physical therapist administering your inversion therapy session.
Don’t Miss: What Kind Of Mattress Do I Need For Back Pain
Adjust The Height Of The Table
The best inversion table should come with an option of height adjustment. This allows versatile and comfortable use. To know if the table is at the correct height, your head shouldnt hang over the edge. These tables come with instruction manuals. You can always refer and confirm if the height is right or not.
Recommended Reading: Where Is My Back Pain Coming From
What Is An Inversion Table
An inversion table is a machine with a platform allowing you to lie on your back, strap in at your ankles, and hang upside down. This table can tilt at certain angles to stretch and decompress the spine. The closer the head is to the floor, the greater the stretch on the back. However, most people wont go past 60 degrees because of the pressure in the head.
Recommended Reading: What Causes Pain In Left Hip And Lower Back
Should You Use An Inversion Table For Back Pain Relief
Inversion therapy tables are meant to relieve pain and pressure in the spine by tractioning out the vertebrae and discs.
Inversion therapy may not be for everyone and its effectiveness in treating back pain is mixed.
Before using an inversion table for back pain, see and experienced Charlotte chiropractor who can help guide you and tell you if this type of treatment is right for you.
How We Tested The Inversion Tables
The Verywell Health team spent eight hours at the Verywell Testing Lab, testing 12 inversion tables to find the best ones. Our testers, comprised of two Verywell Health editors, a production assistant, and a health writer of varying weights and heights, conducted the tests. The testers compared the inversion tables and evaluated them for ease of use, comfort, stability, safety, and addition features.
Verywell Health / Leticia Almeida
Our testers also examined how easy it was to use and set up the product from the box. They repeated the process for each table. If the inversion table didnt function as advertised or was not safe to use, those products were excluded from the roundup.
You May Like: What Kind Of Doctor Should I See For Back Pain
It Can Increase Your Blood Pressure
When you are upside-down on an inversion table, your heart rate slows and your blood pressure increases. This puts a great deal of stress on the circulatory system, which can be especially problematic if you already have high blood pressure, hypertension, or are taking blood thinners. Using an inversion table while you have high blood pressure, hypertension, or are taking blood thinners can be very dangerous and should be avoided.
You May Like: Can Lower Back Pain Radiate To The Front
The Benefits Of Using An Inversion Table For Back Pain
The latest surveys show that the number of people using an inversion table for back pain relief is increasing, and thats because theres a growing body of scientific and medical research proving that it works.
Lower back pain might be due to any number of reasons such as frequent bending, heavy lifting or poor sitting posture, but regardless of the cause, an inversion table can help.
Don’t Miss: What To Do For Severe Upper Back Pain
Can An Inversion Table Help Provide Low Back Pain Relief
Once in a while, Ill get a question from someone asking me what my thoughts are on using an inversion table for low back pain relief.
My response tends to be:
I credit the inversion table as the best accessory tool to helping in my recovery from an L5-S1 disc herniation causing sciatica however, its not for everyone. Some people may get worse using an inversion table, and there were a few instances towards the end of my recovery were using an inversion table triggered a pain response. The one thing you need to consider when using an inversion table is that it creates a traction force on the spine. Traction creates destabilization. If someone has instability in their low back due to degenerative changes using an inversion table is perhaps not the best idea since it creates further instability. Thats where people need to be careful when it comes to using an inversion table. But where people do get relief it tends to be from reducing the size of a disc bulge, which could take pressure off a pinched nerve.
From the above response Im a believer that the inversion table can help people, but only in the proper context. People that respond well to traction are going to get relief, but people that have instability in their lumbar spine may respond with pain from traction. Often people wont know if an inversion table is right for them until they try a form of lumbar traction .
Stress And Depression Reduction
Do you remember how much fun it was to hang upside down when you were a kid?
Theres a good reason for that.
Hanging upside down brings immediate stress relief.
Inversion leads to a rush of endorphins, the good mood hormone, to your brain which brings immediate relaxation and can even relieve depression caused by reduced circulation.
Recommended Reading: How To Sleep With Upper Back Pain
