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Inversion therapy is used to ease back pain caused by degenerative or herniated discs, spinal stenosis or other spinal conditions. These conditions cause gravitational pressure to be placed on the nerve roots, resulting in shooting pains in the back, buttocks, legs and feet. During inversion therapy, you turn your body upside down to increase the space and reduce pressure between the vertebrae and nerve roots. Studies found that it can ease back pain in the short-term, especially when used with new back injuries. With an inversion table, you can place your body upside down at a gentle angle and work up to a more dramatic position.
Steps
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Secure your inversion table on a flat surface. Ensure that all the joints, straps and pivot points are correctly connected. Do this every time you use the table in order to avoid a serious accident.
- Read your inversion table instructional manual thoroughly before attempting to use the table. It will support your body weight, so it is important that all the steps are done correctly. Make sure you have a friend with you when you use the inversion table for the first time, in case there are problems.
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Wear athletic shoes when you use an inversion table. They will give you an extra firm support when the table locks into place. Never use the inversion table with bare feet.Advertisement
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Step into position, with your back toward the table. Raise your feet onto the steps one at a time. Lean forward with a straight back to pull up the lever and lock your feet in place.
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Place the straps over your body. Inversion tables differ in how they secure your body in place. They may have an ankle bar, body strap or other device, so make sure all the safety gears are locked in place before inverting yourself. [1] X Research source
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Grasp the straps on either side of the table. You will push off these straps to invert your body.
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Return to a horizontal position for 1 to 2 minutes when you start to come up from your inversion. This will allow the blood flow to adjust. Slowly return to the starting position before unhooking yourself and getting out.
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Use an inversion table as part of a treatment program recommended by your doctor. Inversion therapy is rarely used to treat chronic pain, so it is only useful for mild relief. Anti-inflammatory drugs, physical therapy, an exercise routine, epidural injections and even surgery may also be used to treat your condition.
- Inversion tables only decompress your spine while you're using the table. Once you return to a regular position, gravity pushes everything back together again and creates the same pressure on the nerve.
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Use gentle movements whenever you use an inversion table. This will keep you from further injury or pain.
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Secure yourself in the inversion table. Push back on the handles until you are horizontal. Stay there for one to two minutes to allow your blood flow to change before continuing.
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Push back further to a 45 degree angle. Breathe deeply and stay there for one to two minutes. [2] X Research source
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Raise your hands above your head to create a better environment for spinal traction. You should feel comfortable that you are steady in the table before doing this. [3] X Research source
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Continue working up to five or more minutes at a 25 degree angle for one week. Try it twice per day to help your body grow accustomed more quickly.
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Increase your angle by 10 to 20 degrees per week, until you are comfortable with an angle between 60 and 90 degrees for one to five minutes.
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Use the inversion table three or more times per day, or whenever you are feeling intense back pain. Inversion tables will only provide temporary relief, so you may need to do it more often to get a good benefit from it.
- You do not need to do a full 90 degree inversion. Many people do not invert more than 60 degrees, and others use a 30 degree angle because it is more comfortable and you still see benefits.
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Keep a journal of your pain levels so that you can adjust your routine according to what is working. Choose the angle, time and number of repetitions per day that work best for your condition.
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Tips
- Other forms of inversion therapy include gravity boots and yoga inversions. Gravity boots are usually hung from a bar in a door frame. Yoga inversions can be done with no equipment, against a wall or independently. You should also gradually increase your position and time when using these methods.Thanks
- Try looking at mild exercise in Robin McKenzie's book, How To Treat Your Back.Thanks
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Warnings
- Do not use an inversion table if you are pregnant.Thanks
- Inversion tables only help in the short-term—they don't provide any long-term relief. [4] X Research sourceThanks
- Do not attempt inversion therapy if you have glaucoma, heart disease or high blood pressure. Inverting your body increases the blood pressure in your head, heart and eyes. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to sourceThanks
- If you have any recent or unhealed fractures, surgically implanted orthopedic supports, or severe osteoporosis, make sure you talk to your physician prior to starting any form of inversion therapy. [6] X Research sourceThanks
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Things You'll Need
- Athletic shoes
- Instruction manual
- Friend or helper
- Pain journal
- Flat surface
References
- ↑ https://www.youtube.com/watch?v=rTTOdf1CqGo
- ↑ https://www.spineuniverse.com/conditions/back-pain/can-inversion-tables-help-your-low-back-pain
- ↑ https://www.youtube.com/watch?v=EFYT4rrDD2w
- ↑ https://www.fshdsociety.org/2017/02/17/ask-physical-therapist-inversion-tables-trigger-points-chronic-pain-management/
- ↑ https://www.mayoclinic.org/diseases-conditions/back-pain/expert-answers/inversion-therapy/faq-20057951
- ↑ http://teeter.com/Contraindications/
- http://shine365.marshfieldclinic.org/bone-joint/inversion-tables/
- http://www.youtube.com/watch?v=NQLD4-hG5IE
About This Article
Article Summary
X
To use an inversion table for back pain, start by pushing back on the handles until you’re horizontal. Stay in this position for at least 2 minutes to allow your blood flow to change before moving on. Next, push back to a 45 degree angle, and raise your hands above your head to create more spinal traction. Use your inversion table several times a day, or whenever you feel intense back pain. To learn how to come up from your inversion table, keep reading!
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Reader Success Stories
- "I am a new customer to inversion table so these articles were very hopeful. I will continue to do three minutes and notify you on my progression. So far this has been very helpful to my back pain." ..." more
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"I am a new customer to inversion table so these articles were very hopeful. I will continue to do three minutes and notify you on my progression. So far this has been very helpful to my back pain."
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"I had no idea how the inversion table worked or whether it would be good for stenosis. However, the part for back pain was more thorough and I wondered if using that method would be good."
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"I'm glad that I got to this webpage. I couldn't find the directions on mine, and I was immediately flipping at a 90-degree angle. I will now use your directions. Thanks. "
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"I was doing it when I just woke up in the morning, so your tip to use the inversion table in mid-afternoon is great. All of your tips were great. Many thanks."
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"My friend gave me his table a few years ago. No instructions at all, I've been winging it. Now I know the proper way to use it, thank you."
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