The thought of flipping your body upside down can bring about a whole range of emotions, from excitement, anxiety to fear. Therefore, it’s not a surprise that the idea of getting an inversion table might cause some people to have chills. In this article, we will learn about the top 10 potential benefits of inversion tables.
More than half of those who get inversion tables are looking for some sort of relief for their back-pain ailments. And while back pain is arguably one of the most life-changing benefits of decompressing on an inversion table device, its benefits don’t stop there. It doesn’t matter your age or fitness level, regularly inverting offers a wide range of benefits.
Most Common Back Problems that You don’t Know About
It is common for one thing to lead to the occurrence of something else. Smoking causes cancer, drinking leads to cirrhosis, and we even heard that using cellular phones too often might cause brain cancer. With that, keep in mind, there are many reasons for back pain, and you may not be aware of them. Most back problems can be treated by exercise, taking medications, and using inversion tables.
There are many common causes for back pain that many people do not know. Most people have already known that sitting at a computer can cause pain in your back. Many people slouch while sitting at their computers or even while they’re on their phones. Experts recommend taking small breaks while on your computer or doing some minor stretches to help your back. Prolonged sitting can cause pressure on your spine and discs. To alleviate some of the stress, Adjust your chair so that the computer is at eye level. Your arms should be bent at a 90-degree angle with your knees without slouching.
Sleeping on your stomach can be another cause of back pain. Sleeping on your stomach can put uneven pressure on joints and muscles, whereas sleeping on your back or side keeps your spine long and neutral. Of course, that habit is deeply ingrained in people and can be difficult for them to break; in that case, experts recommend placing a small pillow under your hips and getting another pillow to keep the head aligned with the spine. Smoking and the nicotine in cigarettes can also lead to back problems. This is because cigarette smoke restricts blood flow, which causes your bones and discs to age more quickly. It has also been rumored that it can impede the body’s ability to absorb calcium, which could lead to osteoporosis later in life. We all want to help with this; quit smoking.
Stress can cause many physical problems in your body, from headaches to illness and depression. It can also lead to back pain. Studies have shown that people who suffer from back pain are more likely to be feeling depressed. Scientists have found that poor coping skills, such as withdrawing from or avoiding one’s problems, can cause the release of cortisol in your body. This stress hormone causes muscle tension and spasms in the low back and shoulders. The best way to help this can be antidepressants or even things you could do daily to improve your moods, such as deep breathing, yoga, exercise, and mindfulness meditation.
Fashion can lead to back problems, especially among women. High heels are a factor in this, but sandals and flip-flops can also cause back pain. Wearing sandals and flip-flops might feel good on your feet, but these shoes have virtually no arch support that can cause pain in the back. The best course of action is to swap out your shoes whenever possible. Also, girls, your purse should weigh less than 10 percent of your weight. There are many ways to relieve your back pain. Medications, chiropractors, and even inversion tables are the best options for treatment. Check out the Best Inversion Tables Under $500/.
What is Inversion Therapy?
The thought of hanging upside down is quite a thrilling activity. And for most people, it brings back the memory of being a child, and more so if you are doing it on a monkey bar. But as an adult, getting inversion therapy offers much more benefit aside from having fun.
Inversion therapy is a form of physical therapy that, for centuries, has been used to help relieve back pain. The main goal of this flipping exercise is to hang upside down and stretch out the spine.
While so many people swear by its effectiveness, scientific research has mixed feelings on the effectiveness of hanging upside down to help get rid of body pain.
The Basics of Inversion Therapy
Like we have stated above, inversion therapy is the action of lying down on an inversion table and attempting to change the gravitational force on the bones of your body. When in a normal standing position, the gravitational force is always pulling you down on your bones, forcing them to rub together, compress and never stretch.
The whole process of using an inversion table is to use the force of gravity to undo the stress by literally inverting the position of a person’s body. When hanging in a 90-degree position, the force of gravity works in the opposite direction. This forces the body to heal quickly when there is minimal to no disc or bone problem.
For instance, compression from your vertebra is an ailment that causes immense pain. The more the vertebrae stays in that position, the pain worsens, and, in some cases, a physician will even recommend steroids to help with the swelling and healing process. With time, the compression stops, and the pain will finally subside.
How does Inversion Therapy Work?
The theory behind inversion therapy is that by inverting a person, so their feet are above their head, reverse the effects of gravity on the body. Due to gravity, back muscles, joints, and bones compress the spine over time. This contributes to chronic back pain.
Inversion therapy is a gentle chiropractic procedure that decompresses the spine, similar to physical manipulation or massage. Some people see success in pain relief through this method.
Also, Inversion therapy should be closely monitored by a doctor. Always take advise to your physician if you are good candidate for inversion therapy.
Inversion Therapy Benefits
Have you ever thought about why children love hanging upside down? It is not only fun but also helps with better body awareness, more postural control, and stability and improves balance. Children can experience a range of developmental benefits by being upside down, but adults also find some full-grown health benefits.
Here are the benefits of inversion therapy:
Inversions Help with Both Your Focus and Balance
When you hang upside down or held at an inverted angle, oxygenated blood flows to your brain. Your brain is your largest consumer of oxygen and blood, so once you adjust to a inversion, more blood throughout your body means better function for the brain. When you are upside down, you’re most focused. Staying calm while working every part of your body is challenging enough, but luckily inversions force you to focus and adjust yourself.
Inversions are Beneficial for the Four Primary Systems of the Body
Inversion therapy positively affect the lymphatic, cardiovascular, nervous, and endocrine systems.
Inversions Reverse the Effects of Gravity
One of the most productive treatments for back and load-bearing joint issues is inversions. For those who are always in motion getting the chance to be upside down is an easy and helpful way of reducing stress levels.
Bending is fun, but it is physically and mentally straining. When you have straight alignment, you feel more balanced and grounded. Your body and mindfully connect, which you always find incredibly gratifying.
Inversions Defy the Aging Process
With the constant stress in our lives, we have to make time to let go of what is unwanted. And hanging upside down is just another helpful tool to relax the mind.
Inversions Relieve Back Pain
Everyday things we do, like walking and moving around, harm our body due to gravity. These may contribute to pinched nerves, spinal compression, and back pain over time. Hanging upside down may help relieve back pain by stretching the muscles and ligaments that surround your spine.
Inversions Maintain Posture
Desk jobs can put a severe strain on your spine. Sitting at a desk or performing repetitive tasks can all have a negative effect on your spine. Additionally, these activities lead to hip misalignment and contribute to poor posture. Inversion therapy gives you the chance to stretch and realign your spine and hence improve posture.
Inversions Relax Muscles
Inversion therapy is an effective way to relax and stretch out muscles. Hanging upside down permits gravity to ease pressure on the lower part of the body. This exercise may also result in a series of cracks across your body, which alleviates built-up stress.
Inversions Clearing Lymph System
Waste can build up over time because the lymph system only flows in one direction. Being inverted for just a few minutes each day will help your lymphatic flow and naturally remove toxins from your body.
Inversion Therapy Comes in Many Forms
Inversion therapy needs special equipment, such as specialized tables, chairs, or gravity boots. However, one can also practice inversion therapy without equipment by performing specific yoga postures and exercises.
Depending on the brand and build quality, inversion device is relatively inexpensive. In some cases, insurance companies will not cover their cost.
Inversion Equipment Consists of:
- Inversion tables. Swiveling tables that let a person hang upside down, resting their back on a bed. This position is the same as standing but upside down. You can buy inversion tables online.
- Inversion chairs. A person sits in the inversion chair and straps themselves to the bar. The seats are then rotated upside down, creating a dangling effect. Some people believe that this sitting position is better for your joints as it places less pressure on them.
- Gravity boots. Gravity boots are sturdy ankle boots with a hook that allows them to be hung from the ceiling, meaning they can freely hang upside down by their feet. Compared to traditional inversion equipment, they allow for more flexibility and versatility. There are many different types of gravity boots that can be found online.
Yoga instructors may recommend inversion poses such as headstands, shoulder stands, and Plow or Dolphin postures to help relieve backpressure.
These postures are advanced and should always be practiced under the supervision of a trained yoga instructor.
What is an Inversion Table?
Could you ease back pain or sciatica by laying on a table with your feet in the air?
There’s extensive research showing the benefits of inverting for relieving back pain and other disorders. You do it on an inversion table that looks like a lounger. You lay on it and then tilt it, so you lie on your back or are upside down. Hang there for a few minutes.
Purpose of Inversion Tables
Inversion therapy can be performed on a rotating table or with gravity boots, allowing you to hang upside down. The inversion table uses gravity to relieve pressure on your back muscles and nerves, and bones. “It is a common belief that doing an inverted bend can provide temporary relief from back pain. Dr. Stephen Liu, “an orthopedic surgeon in Beverly Hills, California, and founder of IFGfit,” says.
The benefits of inversion therapy have shown to be effective at reducing lower back pain by releasing pressure on the sciatic nerve. “André Shakarian, DC, a chiropractor with Wagner Holistic Center, explains that sciatica is a condition in which the sciatic nerve becomes irritated somewhere within its pathway.
If the cause of sciatic pain is a herniated disc or impingement on the nerve, inversion therapy can relieve it by decompressing the disks and reducing irritation of the nerve.
Some physicians have also suggested using back inverters to prevent migraines. “Migraines are a vascular type of headache,” Dr. Shakarian says. “Inversion therapy is traditionally used to treat migraines. The inversion method reportedly increases blood flow and, therefore, oxygen availability to the brain during a migraine attack. I would recommend inversion therapy more to prevent migraines rather than treatment during an attack.
And of course, for some people, inversion tables are used for fitness, not medical treatment. Attempting to do abdominal exercises like crunches and sit-ups on the table instead of the floor increases difficulty because the core muscles must work harder to lift from a steeper angle. But no studies are demonstrating that this is safe or effective.
Dr. Liu says that just two minutes twice a day should be enough on an inversion table for the results you want. To use the inversion table, you should secure yourself to it and slowly turn it upside down.
Features to Look for When Buying an Inversion Table
Each inversion table has its weight and height limits. Most can accommodate people who are 300 to 350 pounds or up to 6’5″ tall. You don’t want to overstep the limits and have an inversion collapse on you, so take the following numbers into consideration. And, since most of the cushions and straps are adjustable to fit your body, ensure they all fit you correctly.
A well-designed built-in inversion table will have high weight capacity, safety features, and adjustable settings for comfort. “Safety is a key priority when buying an inversion table. Ensure a few types of safety clips limit how far you can invert back, handles and grips to help bring yourself upright, and settings to adjust how inverted you want.
Extras such as massage and heat may seem like over-the-top costs, but they can help with muscle and backaches. Some doctors believe that inverting your body can help reduce muscle spasms in the back and lessen pressure on nerves. Another simple way to ease back cramps is by applying heat to the affected area. Some models have heat-focused on the lower back, while others have heated pads that sprawl across the entire backrest.
When you’re inverted, the equipment takes care of a lot of the weight for you. This makes safety a top priority because if something goes wrong with the machine, you can’t help but just hang there. When patients are in an inverted or suspended position, they may have an increased risk of injury from falls and other complications. Elderly or less coordinated patients may face greater risk in undergoing inversion therapy.
You should take advice from your doctor before attempting inversion therapy. They will be able to determine if it is safe for you based on their previous knowledge of your condition. To get the best results out of an inversion table, you should see a spine doctor before use. A physiatrist or pain management physician may be able to guide patients about which modalities of conservative or manual therapy would work best for their current condition. More importantly, they can identify any conditions that need urgent treatment.
You can safely use inversion tables at home, but they have conditions that make them unsafe for some people. These include individuals with heart problems, high blood pressure, a sustained muscle spasm, fractures, or infections.
Choosing the Best Inversion Table for You
Inversion therapy using an inversion table can reduce pressure on nerves, decompress spinal discs, and relax your muscles by using gravity.
There are many different inversion tables on the market, and it’s important to narrow your options down before you can decide which one is perfect for you. It depends on your body type, the space you have for it in your home, and how much money you’re willing to spend on it.
In general, inversion tables are made with sturdy materials and have been tested for safety. These tables provide enough comfort and support to be used on a regular basis.
To continue enjoying the benefits from your inversion table every day, you must choose one within easy reach while inverted and that is comfortable.
How do Inversion Tables Work?
Depending on the model and type of inversion table you get, they will either come with a motorized or manual operation option. The latter is the most popular and least expensive type of choice. Your inversion table may or may not function in the following ways:
- The inversion table user will stand on the table in an upright position strapping their ankles into a holder.
- The user will then lean back when the table begins to invert.
- You can choose the degree to which you want to invert.
- The user will eventually be able to work their way up to a full 90-degree angle where they will be wholly suspended.
Ideally, the user will be in a standing position when applying the straps and will need to unlock the table so that they can get back to a leaning position. It is important to note that the main idea is not to get to a full 90-degree position until your body is comfortable with the positioning. Going too far or too fast will cause the user to feel lightheaded, dizzy, and may even cause nausea.
Instructions for Using an Inversion Table
Here are a few points to keep yourself safe while using the inversion table:
- Talk to your doctor: “Since inversion therapy may not be safe for everyone, consult your doctor before using it.” Dr. Bodepudi says.
- Try it out in therapy: Physical therapists sometimes use inversion therapy within their practice, and you might want to take advantage of it in PT before purchasing one for at-home use.
- Have a spotter: Make sure someone else is available in case you need to get upright again. You don’t want your feet to be stuck up in the air!
- Go small: In starting, just spend 30-to-45 seconds leaning back, Dr. Bodepudi advised. “Inversion therapy can take time to adjust to. “Start with shorter increments to make it easier on yourself,” he says. “When you are doing the inversion therapy, if you do not experience any dizziness or worsening pain, then work your way up to a longer time interval.”
- Don’t overdo it: The benefits of inversion therapy do not require you to go fully vertical, but instead focus on simply holding a 60-degree for three minutes to feel the effects., Dr. Bodepudi notes.
- Don’t expect instant results: Some people may experience instant relief from the pain, but it’s typical to need as much time as eight weeks before the benefits are felt.
How to Use an Inversion Table
Inversions are an integral part of yoga, promoting stress relief, elongation of the spine, and improved circulation. These benefits also apply to inversion tables, even if they don’t go as far into a full inversion as does regular yoga practice.
While securely strapped and lying on your table upside down, you can stretch or perform other exercises with no stress being placed on your spine. Of course, simply laying upside down and relaxing is always an option.
How to Begin
Adjust the inversion table, so it fits your height. This helps make sure you stay as comfortable and supported as possible while inverting. All inversion table settings are adjustable to fit your height, but the labels might be inaccurate. Make sure that you have your head positioned over the top of the table before inverting to avoid injury.
You need to determine how much inversion you are comfortable with. At what angle do you feel most comfortable? All inversion tables come with a safety strap that must be adjusted to the desired height so you can reach your angle. When inverting the table, the safety strap will be pulled taught to prevent any further inverting of the table.
Secure and Invert
The next step is to safe your ankles. Whatever inversion table you pick, it will work similarly: put your feet on the support bar and make sure that the ankle padding is adjusted to fit correctly. Put the ankle straps on and make sure they are secure before continuing. Extra padding can add around your ankles to make things more comfortable.
After completing these steps properly, you are ready to invert. Invert yourself by using your own body weight. Move slowly until you feel the strap tighten. Relax as you lengthen your back and decompress your spine.
When you are ready to return to an upright position, pull the handles for leverage. It may take a while to get used to the handles on your own. If you are new to an inversion table, it is a good idea for someone to be nearby.
Inversion Table Exercises and Stretches
An inversion table has a number of different benefits. In addition to helping you relax and improve your back pain, it can also help you stretch and stay fit.
Here are some great exercises and stretches to do with an inversion table.
Start With Partial Inversion
The first step is to try a partially inverted position when using an inversion table. This is an excellent way to get used to the different feelings of exercising and stretching while upside down. When inverting, start with a gentle stretch to wake up your muscles. Be mindful of focusing on the core muscles by twisting your torso side-to-side.
In order to grab one handle on the table, gently cross your arms and take hold of the other. Rotate your body, so you are upon one shoulder, then give your back a stretch. Avoid sit-ups in the partially inverted position. You can end up tipping yourself over suddenly. Leave these for when you can do full inversions.
Complete Inversion Table Exercises And Stretches
To do inverted crunches, position your hands on your chest or behind your head. Next, raise your torso to be between a sitting and standing position. Once you are at that point, slowly release downward back down to your knees. When you put your hands behind your head for these, be cautious not to pull; this will only extend your neck forward, which can cause more pain. Remember, we’re trying to lessen the pain and not make it worse!
If you want to strengthen your legs with exercise, inversion table squats will help. These exercises are easy to do and will give your hamstrings a good stretch. Hold on to the table legs, and try to bend your knees upwards. This is the leg exercise so use your arms for balance and support without pulling too hard.
If you are ready to do sit-ups while flips, start out in the same position as crunches, you can try holding onto the back of your knees to give yourself an extra boost. This is a challenging exercise and one you may have to work up to. Keep the motion smooth and controlled, not fast. Don’t forget you are on a table, not the ground. That’ll make balance a lot more difficult, so control is more important.
The advantage of ab exercises using an inversion table is well-known, so it’s tempting to try the sit-ups. But listen to your body; if the strain from doing a sit-up is just too much, stop. You can try again once your body has developed enough strength and is accustomed to the inverted position.
Focused Inversion Stretches
Stretching your neck by rotating it side-to-side when exercising on an inversion table can provide relief from the discomfort and pressure headaches. Or, pretend you’re drawing a small 8 with the top of your head. This exercise helps to move your neck vertebrae gently in all directions. I have always found that it works wonders for tension headaches.
You can also do a gentle neck stretch by resting your arms behind your head, right at the base of your skull. Gentle (the keyword!) pull on the top of your head to increase the stretch. You’re already upside down, so avoid pulling hard, or you may actually create more pain than you fix.
Shoulders and Upper Back Stretches
The upper back often suffers from muscle tension and stress. Contracting the muscles in this area can lead to greater pain, but after inverting, you will be able to breathe deeply and relax as desired. One thing that helps is to round your shoulders forward and then press them back. Stretching your arms overhead and arching from the upper back can be nice!
Here is another one might you like. To do this one:
- Grab the handle in your left hand and gently pull your left shoulder towards your feet while reaching over the top of your head with your right arm.
- Gently pull on both to stretch neck muscles back to their starting point. This will extend the left side muscles of your neck and shoulder.
- Repeat for the right side.
This inversion exercise feels great for end-of-the-day shoulder and neck tension.
Lower Back Stretches
Rock your pelvis slowly in a circular motion away from the table, then back to release tension. While in full inversion, place both hands behind your head and arch away from the table.
The lower back of body is an area that often undergoes a lot of strain. It’s easy for the muscles around the spine to get sore, but this can quickly be relieved by this exercise. Reach your left arm over your head. Reach to the right as far as you can with your arm straight. Now gently push your left hip to the left side and take slow deep breaths. You feel a deep stretch all along the left side of your back. Repeat for the right side.
Exercises in the partially inverted position are easy to perform. Try out a few different types of exercise to see which are best suited for you. Return to the vertical position slowly once you have finished. This is a way for time to reset the brain’s blood flow and will prevent dizziness. It is a good idea to lie down for a few minutes in order to help reduce the discomfort.
When trying inverted exercises, a start by doing partial-inversion stretching. After a while, you can progress to full inversion. It gives your body to adjust. Otherwise, you might not be fully relieved from your pain. It is a continuous effort to manage it.
Are there Any Risks Involved?
It’s important to note that inversion therapy might not be a safe exercise for everyone. Inverting, for a few minutes, can increase your blood pressure. In the process, your heartbeat also slows down. Inverters will also feel increased pressure on their eyes. It’s is therefore advisable to avoid using the inversion table if you have any of the following conditions:
- Heart condition
- High blood pressure
Please note that hanging down for too long in rare cases can lead to death. It is extremely dangerous for blood to pool at your head. If you are considering getting an inversion table, always do so with the help of a professional such as a physical therapist.
Also, it might not be safe to perform this therapy if you are overweight, obese, or pregnant. For health and safety purposes, make sure you consult with your doctor before you start using the inversion therapy.
How Long can You Stay Inverted?
The hanging upside for too long can be dangerous and even deadly since your blood begins to pool at the head. It is advisable to start hanging in a moderate position for 30 seconds to about a minute at a single time. You can gradually increase the time by two to three minutes as you progress.
Monitor your body and get back upright if you begin to feel uncomfortable. You can progress your routine by using an inversion table for up to 10 to 20 minutes at a time. Inversion tables offer much safer spaces and a high level of comfort compared to a monkey bar or a tree branch.
Benefits of Inversion Tables
Inversion tables are a great way of improving the health of the user’s spine, helping them get some sort of relief from back pain. The whole idea of inversion therapy is not new; however, products being designed for home use are still relatively new.
But with inversion tables becoming more and more affordable to the typical user, more and more people are beginning to take advantage of inversion therapy in the comfort of their homes. Therefore, if you are still unsure whether or not you need this device to consider the following benefits:
Relieves Back Pain
One of the most common reasons why people look for inversion tables in the first place is to help relieve back pain. Inversion tables are a non-invasive, affordable way to improve and eliminate back pain. When you are in an inverted position, the force of gravity works to decompress your spine, relieving pressure. This kind of gentle stretch separates the vertebrae improving your overall spinal health. Due to this:
- Reduces nerve pressure
- The discs become rehydrated
- Your spine gets realigned
- Tense muscles in your body become relaxed
The more you sit, and more so, if you slouch, the higher your risk of herniated lumbar discs. When you are slouching in your office chair, your upper body weight isn’t well distributed throughout your spine. This action leads to Collagen. Collagen is the structural protein that forms the connective tissue that hardens around your tendons and ligaments, which in the long run, causes pain. Using an inversion table will allow the circulation of blood between your vertebrae so that this does not happen.
Using an inversion table for a few minutes each day will significantly improve your spine health while at the same time, relieving back pain. According to a study done on 47 individuals with cases of chronic back pain, using the inversion table for eight weeks at 60-degrees worked effectively to reduce back pain improving torso flexibility and strength significantly.
Using inversion therapy has been known to offer a lot of benefits that are known to improve posture. When you slouch or adapt to a poor posture, your muscles begin to change, and your chest muscles shorten while those at your back become longer. With time, this development becomes unnatural, resulting in bad posture.
This is where inversion therapy comes in, helping by realigning the spine and stretching the muscle so that you can stand taller and straighter after your session. Also, with the current ever-changing lifestyles, we often get problems with adverse postural changes and misalignment from sitting all day at work or carrying heavy objects like bags on one shoulder. Repeatedly performing these activities daily will force your body to adapt to your bad posture as the new normal.
Poor posture has several adverse effects on the body as well as your mind. It will significantly reduce your quality of life. The good news is that starting inversion therapy will help release your back; offering your body a chance to realign itself back to a proper position. With time, it will help you stand straighter.
When there are stress and tension in your body, it could lead to pain in the back, neck, and shoulders. When your muscles tense up, they lead to alignment issues in the spine making it difficult for your body to get rid of toxins. At the same time, having extra tension in your body can cause nerve overstimulation.
According to medical experts, tense and cramped muscles are the least to blame when it comes to back pain, and stress is a significant contributor to muscle tension. When you are in an inverted position, your muscles tend to relax relieving stress naturally. As your blood circulation improves, so does your stress.
Improved Circulation and Toxin Removal
When in a suspended position, the human blood circulation is much improved. As discussed above, gravity affects how blood flows in your body and to your organs. By hanging or positioning yourself in an inverted position helps in decongesting your organs.
Since your body needs to work against gravity to be able to maintain the flow of blood to your legs and torso, inversion therapy can be used to improve the circulation process making use of gravity significantly. Since your blood circulation is improved dramatically when you are inverted, your lymphatic system also benefits and becomes more efficient. Your lymphatic system is critical when it comes to your overall health, and is what is responsible for removing toxins from your body.
Therefore, by improving the flow and circulation of your lymph fluids; your body can remove toxins more efficiently, improving your overall health.
Help Improve Core Strength
Did you know that inversion tables also work as core strengthening equipment? Well, with the table in a completely inverted position or angle; users can perform sit-ups and crunches to improve their abdominal strength.
Doing push-ups in a suspended position is by far the most effective and challenging method; compared to performing it on the floor. However, it is essential to make sure that you keep safety in mind. If you are uncomfortable doing sit-ups in an inverted position; you can try and perform them in a slightly seated or angled position using the inversion table.
When your body is flexible, nutrients, blood, and oxygen can move freely. When your body becomes stiff, tense, and tight, operations come to a standstill, and individuals start to feel unhealthy and stagnant. Inflexibility and tight muscles also cause mobility as well as balance issues, which leads to injuries.
When using the inversion table, the spine is gently stretched to increase flexibility. Doing this not only decompresses your joints but also helps in elongating your muscles, improving your mobility as a result. Inverted positions also assist in realigning your spine and stretching out muscles that have shortened out over time due to poor posture. It is due to this that a lot of people claim that they can stand taller after an inversion table therapy session.
Improves Your Joint Health
Inversion table exercise helps reverse the pressure of gravity, which can aid your joints and ligaments just like they do with your muscles. The bones found in your spinal column are capable of fully opening up and decompressing when they are in a suspended position compared to when you are seated, lying down, or standing.
In case you have suffered from any type of pain in your joints. Specifically, in your back, you should consider performing inversion table exercises to help relieve the symptoms. These exercises will work to decompress and improve your overall health.
Aids in Digestion
When in an inverted position; your body can quickly move your stool from the ileocecal valve to the upper colon due to gravitational force. The pressure that is exerted on the stool against the intestinal wall also helps encourage the movement and pressure on the walls of the digestive tracts, which in turn stimulates a stronger muscle contraction in the gastrointestinal tract or peristalsis.
Promotes Deeper Sounder Sleep
LJ Nosse conducted a study and discovered that within a span of 10 seconds EMG activity significantly declined by more than 35 percent of performing inversion table exercises. Muscle tensions have the capability of producing feelings of anxiety that lead to insomnia, with inversion table exercises, you can flush it out of your system.
Inversion table exercises also stimulate your parasympathetic nervous system that is responsible for producing the feeling of calmness and relaxation.
Improves Mental clarity
With an increase in blood flow to your brain, the obvious result is more oxygen and neural transmissions that improve the overall cognitive function, which in effect boosts your mood. Since your brain is the largest consumer of oxygen, more blood means more oxygen resulting in better brain function. After inversion exercises, you will begin to feel more focused, your balance improves, and you can think clearly.
The same effects are witnessed when performing aerial yoga poses, after inverting for only a few minutes. These benefits are immediate and clear.
Relieve Symptoms of Depression
As you have discovered above, one of the benefits of inversion exercises is an overall sense of well being. Ideally, this is a result of pain reduction, disability, and an improvement in an individual’s quality of life. Therefore, just like routine exercises will produce endorphins, inversion table exercises offer similar effects.
Most inversion table users report feeling better since it is directly linked to the reduction of pain. While they initially bought the device looking for a method to ease back pain, once their pain symptoms are relieved; a lot of the users continue using the inversion table for other reasons.
After standing all day, and being on your feet fatigued, 15-20 minutes on the inversion table will offer a recharge, especially when you come off work or school. This feeling of well-being and relaxation is perhaps the main reason why inversion tables are gaining popularity as part of a program to reduce depression, improving an individual’s general quality of life.
Putting into consideration that inversion table exercises help in blood circulation, lymphatic stimulation, oxygenation of the brain, stretching out of the muscles, tendons and ligaments and a lot of other benefits, it is easy to see how these exercises have a positive effect on an individual’s outlook on life.
Inversion Table for Sciatica
People who suffer from sciatica know how debilitating and painful the condition can be. In the worst instances, sufferers are unable to move around because of pain. If you have sciatica, it is essential that you seek the proper treatment and do things to improve your condition. Some people with sciatica believe they are unable to do anything about it or may think major surgery is the only or most effective treatment option. However, there are many non-surgical methods to treating this condition. Some of the best ways to avoid sciatic nerve pain are to regularly do specific exercises at home, especially on an inversion table, and making sure not to overexert yourself.
Sciatica is a set of symptoms that cause discomfort or pain along the person’s sciatic nerve. The sciatic nerve is located in the person’s lower back and extends downwards to the feet. Any pain experienced along this nerve is considered a symptom of sciatica or radiculopathy. The majority of people who experience sciatic nerve pain will have it in their buttocks, legs, feet, and lower back. The exact nature of sciatica pain can vary for each person and may be caused by problems such as:
- Herniated discs
- Degenerative disc disease
- Spinal fractures
- Spinal stenosis
- Muscle injury
- Slipped Discs
- In rare cases, tumors
What are the Symptoms of Sciatica?
The symptoms of sciatic conditions vary in severity and type. One person with sciatica may experience moderate or mild symptoms one day and have severe symptoms the next. The symptoms will vary depending on how active you are and what activities you’ve performed. The most common symptoms of sciatica are:
- Numbness of the lower body, typically either on the right or left side.
- Radiating pain
These symptoms are often felt along the sciatic nerve in the lower half of your body. If you’re experiencing the above symptoms, see a doctor receive a proper diagnosis.
What are the Treatments for Sciatica?
There are numerous treatments for alleviating sciatic nerve pain. Some doctors may suggest a non-invasive treatment of the problem, while others will offer surgical options. The exact treatment of sciatica will depend on the cause of the pain. Some people may be told they need surgery to help them feel better if they have a herniated disc. However, some studies have shown that performing the proper exercise routine on a regular basis can significantly ease or even resolve sciatic nerve pain as well. Inversion tables are also helpful for the relief of symptoms associated with sciatica. Consult a physician to determine what type of exercises may help best with your sciatica pain. It’s important to know the risks when it comes to having nerve issues. Your physician can recommend physical therapy, exercises at home, or even suggest using an inversion table for relief from your symptoms.
How does an Inversion Table Help to Suffer from Sciatica?
Inversion table exercise is one of the best ways to reduce sciatica pain. Inversion therapy is a form of treatment that uses gravity to help relieve sciatic nerve pain. As you turn upside down, gravity replaces the pressure of sitting on your spine, which helps alleviate pain in your back. This can significantly relieve sciatic nerve pain.
Inversion therapies are beneficial to many people with varying physical issues, but some equipment can be challenging or even dangerous. While some people may try either inversion boots or inversion racks for relief from back pain and other symptoms, most people are not physically capable of using them reliably or safely.
Inversion tables are easier to use and much safer for your health than other inversion equipment. Unlike some types of inversion, you can adjust the level on a table depending on what is comfortable for you. If you choose an inversion table to treat your sciatica, it is important that you start slowly. In order to avoid injuring yourself further, make sure to follow your doctor’s advice and exercise plan closely. When inversion therapy is used correctly offers many different benefits to a variety of people with all types of health conditions. Some of these benefits are:
- Spinal Decompression, reducing back pain and pressure on the nerves, muscles, and discs
- Improved blood circulation helps to increase the oxygen flow in your body
- Stretches tight, sore, or tense muscles
- Reduce muscle spasms
Anyone who suffers from sciatic nerve pain should speak to their doctor about the possibility of treatment such as exercise or inversion therapy. Sciatica can be a severe pain that dramatically reduces a person’s quality of life. The use of sciatica inversion tables can help to reduce the symptoms and improve mobility.
Inversion Table for a Herniated Disc
Inversion therapy is not appropriate for everyone, but it can be a therapeutic tool when you suffer from a herniated disc. Learn how to use an inversion table at home and get all of the benefits that will follow.
What is Herniated Disc?
The herniated disc also called a ruptured disc, is a problem with the soft rubbery discs that are settled between each of the bones of your spine.
Each disc has two parts – an outer, rubbery shell called the annulus, and a softcore of jelly-like material called the nucleus. When the disc is under excessive pressure, it can tear or rupture. The nucleus will push out from any gaps created.
When the jelly-like core pushes through, it nests on the nerves that radiate from the spinal column to individual vertebrae. The excess weight and pressure added to compromised nerve endings lead to chronic pain, weakness of the limbs, or numbness.
The symptoms of a ruptured spinal disk depend on the location of the damaged disk along your spine. Bulging discs are common back pain, but they can also affect the neck region.
A person experiencing a herniated disc in their lower back might also feel pain in their calf, thigh, buttock, or foot. Shoulder and arm pain are usually a sign of a bulging disc in the neck. Herniated discs are characterized by pain that will often radiate from the back into your arm or leg after you make random movements.
When the nerve that serves those areas becomes pinched and irritated by a bulging disc, tingling, numbness, and weakness can be experienced in those regions. Sometimes people don’t experience any symptoms until they have a herniated disc diagnosed on an x-ray.
Is Inversion Therapy Useful for Herniated Disc Treatment?
When you turn upside down, the space between your spine’s vertebrae discs increases, which relieves pressure on herniated disc impinging nerves.
The additional space within the disc encourages the nucleus to return, which also creates more room for the sciatic nerve and reduces its pinching.
An inversion table provides a natural means of pain management for those suffering from a herniated disc. Unlike surgery, it relieves the pressure on nerves without risking any other complications.
Research at Newcastle hospital shows that inversion tables can significantly reduce the need for spinal surgery by up to 70%.
Herniated discs or slipped discs are just one of the many problems that can be relieved by inversion therapy.
Chronic back pain often results from a problem with the spine. When our spinal column is injured, our body will tighten muscles to protect it.
It is recommended that you should talk to your doctor about inversion therapy before trying it, as they will have the best idea of how your body can handle it. Two sessions of 10 minutes per day for an extended period have successfully treated a herniated disc.
To get the best benefits of inversion therapy when you’re looking to treat a herniated disc or any back-related problem, you need to hang upside down for 60 minutes.
Thus, it is not advised to go for a complete inversion outright when you first start your treatment. A total reverse with a tear in the disc may cause additional damage to your spine.
Stay between a reclined 20 and 30 degrees for the first few times you do inversion therapy for best results. Even at these shallow angles, you will feel the benefits of inversion therapy as the table eases the pressure off your spine.
Research has shown that patients typically experience pain relief within 10 seconds of being placed in an inverted position.
Inversion Table for Scoliosis
Inversion therapy tables can address issues related to a compressed spine and stiff, sore muscles. And, Inversion tables cannot handle the underlying cause of scoliosis but can be associated with specific therapeutic benefits.
Adult scoliotic curves are often caused by the area’s adaptation to gravity over time. Inversion therapy provides an inverted position that reverses this gravitational effect on the spine, relieving the compression. However, inversion therapy does not have enough power to induce a structural change in adults with mild or less severe cases of scoliosis.
Scoliosis is a structural condition, meaning the disorder must be treated at a structural level. Though many forms of therapy can help with scoliosis and back pain, few can induce a structural change in curvature reduction. This means that we don’t recommend them specifically for treating scoliosis, but they act as a form of relief more often.
As with any type of treatment or therapy, including inversion therapy and the use of an inversion table, you should not attempt without professional guidance.
What is Scoliosis?
If a person has scoliosis, it means that they have an abnormal curve in their spine. Usually, the spine is curved to give it support and strength while being flexible enough to distribute stress evenly.
There are several developmental factors that may be responsible for the development of scoliosis. If left untreated, progressive curvature may lead to postural changes and pain (in adults).
Inversion therapy is more commonly used in adult scoliosis than child and adolescent scoliosis because of skeletal maturity and gravity.
When children and adolescents are still in growth, they are already experiencing a lengthening motion of the spine which counteracts the compressive force of curvature on their spine and surrounding joints.
Adults experience scoliosis-related pain differently than children; that is why inversion therapy may bring temporary relief to adults.
Do Inversion Tables Improve the Symptoms of Scoliosis?
The important point to keep in mind with scoliosis is that it’s structural. Any form of treatment or therapy that addresses just pain relief or has short-term effects will only be addressing a symptom of the disease and not the underlying cause.
Though an inversion table may have some therapeutic benefits for adults with scoliosis, it can provide short-term pain relief. Still, it shouldn’t be relied upon to help those suffering from the disease. However, insufficient data is supporting the long-term success of inversion therapy for scoliosis.
Inversion tables work against gravity to relieve pain and strain in the spine. Stretching the spine can help you keep your spine and its surroundings as flexible and loose as possible, but these effects only last for a short time when you go back to standing.
The truly effective way to address scoliosis for the long term is by affecting its structural nature.
Should You Purchase a Used Inversion Table?
One of the most common asked questions we get from people who have never used an inversion table before is whether or not they should buy a new or used one.
Let’s compare both options and find out which is suitable for you.
Did You Receive All the Inversion Table Parts?
Make sure the inversion table you purchase comes with all of its parts. When looking for your first inversion table, you did not know what to look for or which parts would be necessary. Once you bought the table and assembled it, you realized that one of your essential parts was missing.
When you buy something used, it’s difficult to know what you are getting. When you are upside down, it’s essential to feel confident that you won’t fall on your head while hanging.
Quality may Not be Good
We’ve seen a lot of cheap inversion tables for sale online, and a lot of the time, they were sold at a lower price point when purchased new. Cheaper inversion tables may be missing some features and may not be as high-quality as more expensive models.
When you buy anything secondhand, although you may get a better price, you won’t know the history or how it was used.
No Directions on How to Use it
The other thing is the used table you purchased was missing a manual, so you didn’t know how to break it apart for storage or put it together again when needed.
The Product was Previously Used
You might not know how someone used the inversion table before they gave it to you. Was the person you bought inversion table a super sweaty workout guy who never wore a t-shirt when he inverted and, even worse, never wiped it down afterward?
This can be especially problematic with a foam padding backrest on the inversion therapy table. Foam can absorb a lot of “stuff,” and some you may not be able to get out.
What will Happen if Something Breaks?
If you purchase a used inversion table, there is no guarantee it will be in the same condition as when you bought it.
If you purchase a new inversion table, you can contact the manufacturer or seller, and most likely, you get some type of warranty.
If you purchase a new inversion table, you can assemble a table yourself (with difficulty) or pay to have it assembled. The assembly process can take hours and involve the help of others.
If you buy a used inversion table, it’s most likely already put together; there’s nothing more to do than take the item home and use it.
New Inversion Table Pros:
- You will get a new and fresh table that has never been used before by anyone.
- The table will come with a warranty, and in some cases for up to 10 years.
- If you have any problems with the product, the manufacturer or retailer will help to resolve them.
- You can find new inversion tables at affordable prices.
New Inversion Table Cons:
- You will have to either build it or pay for assembly.
- Cost more than a used inversion table
Used Inversion Table Pros:
- It is already assembled.
- Usually cheaper than a new one
Used Inversion Table Cons:
- The table may not possess all the necessary parts and/or accessories.
- It might have some stinky smells.
- It is hard to know whether it is structurally sound until you use it.
You will find both pros and cons to be new and used inversion tables. Newer models cost more, while older models are generally cheaper but may not be as durable. If you’re just starting with an inversion table, we would recommend buying a used one unless you know that it will be a permanent fixture.
If you’re looking for a permanent or long-term solution, consider buying a high-quality new inversion table. A quality investment will last many years.
If you want a new table, here is the post that we recommend.
Inversion Therapy Without Table
What if an inversion table no longer helps you with your back or neck pain? Or worried that you don’t have enough space for a full-sized inversion table?
You can get a lot of the benefits of inversion therapy without having to buy an expensive table.
Although inversion tables are a miraculous piece of equipment for many people who suffer from neck pain, back pain, joint pain, or muscle spasms, not everyone is going to benefit from their use.
There are many possible ways to hang upside down without an inversion table. And every option has its strengths and weaknesses that will allow you to understand what suits your needs best.
From a yoga position of inversion to the headstand stool, here is everything you need to know about hanging upside down without an inversion table!
Six Alternatives to Inversion Therapy Without a Table – Check them out!
There are many other ways to hang upside down without using inversion tables. Smaller and less expensive alternatives to inversion tables are perfect for those with a small budget or who live in small spaces.
Just because you don’t have a gym at your house doesn’t mean inversion therapy should be excluded from your exercise routine.
Below is a list of some alternative devices for hanging upside down; find the one that suits your needs best.
1.) Yoga Poses
Yoga is an exercise that has several health benefits. It can help relieve tension across your back and over other parts of your body, as well as provide relief from some forms of stress.
Every position has its benefits to offer, so you are sure to find one that fits your needs.
Inversion yoga is the best choice for people who want to reduce back pain without using an inversion table. This means you can enjoy the health benefits of hanging upside down without the need for any expensive equipment or dedicated exercise space.
By adding yoga into your routine, you will experience rejuvenating benefits. Improve your body in more ways than one by pairing it with inversion therapy.
Although gravity boots could sound like a futuristic exercise gadget, they are traditional fitness equipment.
They offer gymnasts and professional athletes a way to hang upside-down. In contrast, for the amateur or casual athlete they work as an opportunity to keep up with their favorite guest stars.
Standard pull-up bars are typically used alongside gravity boots to invert your body for set periods. This can help the spine decompress and relax.
As gravity boots are often used with a rack, you can either attach them to the doorframe of your home or other secure location.
This versatile equipment offers you many methods to relieve back pain and soothe spine compression with the benefits of inversion therapy.
Check out this option if you want to spice up your workout. Click here to buy the best gravity boots for yourself.
You may already be familiar with the exercise ball, stability ball and their many benefits.
But not many people know that an exercise ball can be used as an alternative to an inversion table and still offer the same benefits without any sacrifices.
Although you won’t be able to do all inversion workouts from the exercise ball, there are ways that you can still get it done.
One of the biggest benefits you’ll get from using an exercise ball is the body relaxation it provides. It’s quick and simple to include in your daily routine.
If you would like to enjoy the benefits of inversion therapy without buying a specialized device like an inversion table, this may be the perfect option for you.
If you’re looking for an economical alternative to expensive inversion tables that won’t hurt your back or are at risk of falling over, then a headstand bench will serve your needs best.
The headstand bench is a great way to enjoy being upside down without worrying about slipping or tipping over. Plus, you can go upside down without any pressure on your neck and spine!
You can do many different exercises on a headstand bench, from waist exercise and yoga block exercises, hip movement, leg exercise, and many other yoga positions.
It is challenging enough for experts and easy enough for beginners, so you can get the most out of it!
Thanks to its compact design, the headstand bench is ideal for small living spaces. Plus, it takes up much less space than an inversion table, and there are no complaints about not having enough storage space!
Yoga and inversion therapy can provide stress relief to an individual, but practicing them together offers even greater benefits. A yoga trapeze provides both your body and mind with stress relief, making it an incredible tool for relaxation.
Unlike other inversion equipment, a Yoga Trapeze takes up little space as it can be mounted to different locations. A yoga trapeze is an inversion therapy option that can be much more accessible than other exercises.
They offer adequate support for any position and exercises you may want to make, making this perfect for yoga.
If you love doing yoga at home and you want something more challenging, try a trapeze.
For those people who are having a hard time inverting with an inversion table because they can’t stand it, the alternatives you may want to consider is an inversion chair.
While it is not feasible to hang upside down entirely on a chair, you can still get all the inversion benefits by using it.
One of the biggest and significant benefits of inversion chairs is that they can relieve pressure on the other parts of your body, such as your feet, legs, and hips.
Yoga is an effective way to relieve tension in the neck and back, but combining it with an inversion chair for a workout can be even more beneficial.
If you’re want to take care of your health but are currently recovering from an injury, then an inversion chair is your perfect solution.
Using an inversion table for inversion therapy can realign your spine; decompress spine disc, reduce nerve pressure, and relax your muscles by using the force of gravity. The best inversion therapy table for your condition depends on your body type; the space you use, and the kind of device you purchase.
Getting a good inversion table depends on its build; sturdy materials if it has been the third party tested for your safety. It is designed to offer adequate support and comfort during inversion exercises.
When you finally pick a model of choice; you must make sure you perform an inversion table exercise every day for the best results. It is also crucial that you choose a model that is convenient for your condition; and that helps you feel relaxed even while in an inverted position.
Frequently Asked Questions
How long should people use inversion tables?
If you want to improve your posture, it doesn’t take long before you start feeling the positive benefits. To get started on your inversion table, schedule four to six sets per day with 30-60 second intervals. Start with shorter time inverted and more sets until you know how your body responds.
Is the inversion table dangerous?
Inversion tables are a great way to naturally relieve pain, but it’s essential that you know about the potential risks. One of the most essential features to look for in a table is robust and durable ankle support straps. Without these straps, it can be easy to lose your balance and fall while on the table. People with certain health conditions may find an inversion table riskier. If you have high blood pressure, we recommend getting approval from a doctor before experimenting with inversion therapy.
Do inversion tables improve a person’s spine alignment?
Inversion exercises offer the following benefits alongside spinal decompression.
- Relieve Back Pain
- Improve fitness and build core strength
- Relax tense muscles
- Reduce nerve pressure
- Ease stress
- Improve joint health
- Reduced need for surgery
- Improve brain function by increasing blood circulation
Whether through the use of inversion tables or inversion chairs, you’ll immediately notice how impactful it is on your back and surrounding regions.
However, it is always advisable that you consult with a healthcare professional before trying it out.
Inversions, like most exercises, should be executed with caution. To find the best inversion therapy for you and your condition, you must consult a healthcare professional first.
Who shouldn’t try inversion therapy?
A person with high blood pressure, glaucoma, or heart disease should consult a health care professional before attempting inversion practice. People with heart disease are cautioned against inversions because they may provoke changes that result in dangerously high blood pressure and jumping heart rate.
If you are pregnant or have a history of stroke, the inversion table therapy could be dangerous.
Although inversions are a good form of exercise, you should always consult a trained medical professional before trying it.