12 Health Benefits of Inversion Table Exercises

Have you ever heard of inversion table exercises? If not, it is time to get in the know. You may be thinking inversion table exercise can’t possibly offer all that much in the way of health benefits- but in reality, these exercises can do a lot for your body and well-being. This blog post will discuss 12 reasons why inversion tables are so beneficial to your health!

What is an Inversion Therapy?

Inversion table therapy involves inverting your body to create an upside-down position. Inversion tables can improve spinal traction and decompress the spine for back pain relief by reversing the gravity on your spine.

How to Use an Inversion Table?

The benefits of inversion therapy are plentiful, and it’s easy to do—find out how with these handy steps.

  • Step 1: You lie on your back with the table tilted upwards, then slowly lower yourself until you hang upside-down.
  • Step 2: Hold yourself steady with the help of rails while the table or machine is inverted.

Inversion therapy does not need to be exclusively done with an inversion table; it can also do it via an inversion chair or gravity boots.

Here are 12 Health Benefits of Inversion Tables Exercises


1) Relieves Back Pain

Today, many of us suffer from poor posture and back pain related to work and other activities. The inversion table can provide help with these problems. It reduces the pressure on discs, which can help keep pinched nerves decompressed and provide relief from back pain.

Inversion therapy is known to help herniated discs and sciatic nerve pain by realigning your spine. It also helps in the recovery of back pain post-surgery, osteoarthritis pain, and scoliosis pain. It eases symptoms from fibromyalgia while improving flexibility.

Some people have also claimed that the inversion table is used for headaches, but this research is still ongoing.

2) Rehydrate Discs

Clinical studies have found that inverting during the inversion table exercises increases the separation between vertebrae and allows moisture to absorb into the spine’s soft tissues. This causes discs to plump up, making them elastic enough for better shock absorption and flexibility.

Sitting or standing for too long can seriously injure your spine. When you are sitting, standing, exercising, or performing other weight-bearing activities, fluid will be transferred from the discs in your back into adjacent soft tissue just as water is squeezed out of a sponge. As a result, your spine will lose some height. To prove this fact, measure your height in the morning and again at night. By the end of the day, you will reduce height by half an inch to three-quarters of an inch.

When you’re lying in bed, your spine is compressed enough that the discs of your back can reabsorb moisture and nutrients for many hours. The discs may not always maintain their height, which could accumulate height loss over a lifetime.

According to the Nachemson study, the pressure inside of your third lumbar disc can be set at a baseline of 100% in the standing position for all other body positions.

Interestingly, sitting is one of the most compressive activities for your discs. The pressure on the back and stomach decreases but rises in your spine. If you are sitting in poor posture, this can increase pressure in the lumbar up to 250%. The real surprise lies in the distribution of pressure while lying down. While on your back, a person will only lose about 75% of their standing body weight. This residual compression is due to the hundreds of ligaments and muscles that encase the spine, adding some stability even when you are not actively compressed by gravity.

The study identified that the traction force required to overcome the compressive load was large, about 60% of a person’s weight. Inverting to an angle of 60 degrees is the only practical way to offset that much gravity while remaining relaxed.

3) Reduce Nerve Pressure

The height and thickness of discs relate to the size of the passageway through which nerve roots exit from the spine, so if a disc is healthy and hydrated, it can create enough clearance to relieve pressure on these nerves, reducing pain or numbness.

The spinal cord, a bundle of nerves running through the spine that controls communication from the brain to other parts of the body. Nerve roots exit between vertebrae in the body along the length of the spine. If your discs are damaged or de-hydrated, you may experience nerve root entrapment and commonly called pinched nerve.

Inversion therapy can improve pressure on the nerves by increasing hydration to discs that have partially dried out, and it’s an effective way of reducing pain.

4) Realign the Spine

Too many of our daily activities cause lingering postural changes. For example, sitting at the computer can cause you to round your shoulders, and taking heavy bags on one shoulder will change your posture too.

Many of the most popular sports we play, like golf, squash, tennis, are one-sided and rotational, putting significant stress on our spine. This can develop muscles on just one side of the body – an all too common occurrence in today’s society.

Misalignment of your spine can lead to increased stress on the body’s soft tissue.

Often, misalignment is not felt internally but left unchecked; it can lead to degenerative changes in your posture. If you need to test this at home, take an empty aluminum can and put pressure on the top. The can will maintain its shape even with great force applied because the sides are aligned, but add a small dent in the can, and it will crumble under half of the same amount of pressure.

When a vertebra is pushed out of alignment, the ligaments and muscles that usually hold it in place can slowly pull it out even more. The spine is constantly under pressure no matter the position, but it can be difficult for the spine to naturally realign itself.

When inverted to 60 degrees, the spine’s pressure drops to zero in a process called negative gravity. In this position, the vertebrae are free to move back into alignment.

5) Relax Tense Muscles

Muscles relax as circulation is increased, which may help with tense muscles.

The study found that EMG activity- a measure of muscle tension- decreased 35% after 10 seconds of inversion at the 25-degree angle.

Inversion therapy is a process in which the individual inverts their body so that they are upside down. We recommend this because it offers an invigorating stretch to your muscles and oxygenated blood coming into the sore muscle. The result would be a decrease in pain, and the stiffness of the muscle would subside.

6) Ease Stress

Stress and anxiety can cause pain and muscle spasms in the back, neck, and shoulders, as well as headaches. Stiff muscles can be attributed to overstimulation of nerves, misalignments of the spine, inadequate removal of toxins by the lymphatic system, and a lack of oxygen-rich blood circulation.

Dr. John E. Sarno, Head of the New York Institute for Rehabilitation Medicine, states that more than 90% of his patients who report back pain show nothing on x-rays or other medical tests. He has termed these cases as the “tension myositis syndrome” and describes how the muscle tension causes pain in this way: The muscle tightens, and this reduces blood flow in the muscles of the shoulders, neck, back, or buttocks. This leads to pain by accumulating waste chemicals, just as muscle fatigue is caused by lactic acid build-up after running. When lower back muscle spasm leads one to (falsely) believe they have a spine disc problem.

Yoga practitioners have recognized turning the body upside down to find relaxation for centuries. The headstand position relieves the pressure on your spine by reversing gravity and increasing circulation. Inversion tables provide a comfortable alternative to headstands for those people who are not up for it, as well as decompressing your joints.

7) Improve Joint Health

Decompression helps with joint lubrication by changing the pressure and suction in the joint, thus allowing for better circulation of synovial fluid that nourishes the cartilage.

The gentle mobilization of ligaments can strengthen the collagen content resulting in increased ligament strength.

Strong ligaments and muscles are essential to protect you from injury, especially in your joints. Even the army uses Gravity Boots as a way to reduce joint fatigue injuries.

Maintaining your spine’s health is essential to maintaining the overall health of your body. Upper back pain pills are ineffective and costly for back pain, and surgery can be a last resort treatment plan.

On the other hand, inversion table exercises serve as a cost-effective solution with many benefits that will help you maintain healthy joints.

8) Increase Flexibility

Stiff muscles and joints can cause balance issues, leading to injuries more often. The inversion table provides gentle stretches that improve muscle efficiency and mobility.

During a normal day, discs and joints will lose fluid as they go about their usual activities. The bones are now closer together, so the range of movement is reduced. Regular inversion has increased the space between your vertebrae as you reduce pressure on them and help them rehydrate. This will help restore shock absorption and flexibility.

Muscles often adapt to our bad posture. Slouching can shorten the chest muscles and lengthen those used for balancing on one leg, making it difficult to stand up straight. Inversions are a natural way to realign the spine and stretch muscles that have become tight; many users report feeling much better after one inversion.

9) Improve Fitness and Build Core Strength

The abdominals, obliques, and lower back muscles are vital for proper spinal support. Abdominal crunches or sit-ups on an inversion table are one way to develop and tone these core muscles.

When training for core strength, most exercises must be performed with great care, or they can do damage. Inverted exercises are easier than other types and don’t put compressive loads on the spine.

To exercise your legs, try inverted squats on the inversion table. This will strengthen your hamstrings and quads while sculpting your glutes.

10) Improves Lymphatic Function

Inversion table exercises help to flush toxins out of the body and promote lymphatic function.

The inversion table exercise also clears out the lactic acid from the lymphatic system, which can cause pain.

12) Improves Blood Circulation

Inversion table therapy facilitates blood flow to different parts of the body, aids in relieving varicose veins, and helps improve heart function.

12) Reduced Need for Surgery

Studies have shown that inversion therapy reduces compression, may prevent disability from back problems, and reduce the need for spinal surgery.

A study published in Disability and Rehabilitation showed that people with a lumbar disease who used inversion therapy reduced their need for surgery six weeks later.

Despite these studies, it’s important to note that back pain is complex. Inversion therapy isn’t a cure against surgery, nor should it be used in place of appropriate medical care. Talk to your doctor before trying inversion therapy as treatment or exercise at home.

Learn more about thebenefits of using an inversion table to rejuvenate or improve health.

Based out of Minnesota, home of the world-famous mayoclinic.org, and founded by a team of health professionals, including Chiropractors and Physical Therapists. Yourbodyposture.com was started with the goal of being your go-to resource for all things posture and physical health-related.

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