5 reasons for using an inversion table (and how)

Speaking of the benefits of inversion table may just seem like a fad, but it’s not. Body inversion therapy has been used for centuries for stretching, muscle building, back pain relief and more. Many therapists recommend it and their patients can attest to the well-being they feel and the improvement in their quality of life.

And I’m one of them, even though I did it without medical assistance by buying my own table. I admit that I could no longer do without my daily sessions. For me, no more back pain during my working hours in front of the computer… and the feeling of shearing in the lower back when I get up.

If you are curious and want to know why it works, read on. You will discover how this equipment can relieve chronic back pain and strengthen the abdominal strap.

INVERSION TABLE THERAPY

The inversion therapy allows the body to be pulled down for a few minutes. The principle is simply to use gravity and your body weight to stretch the spine, thereby reducing pressure on the discs. This phenomenon thus promotes blood circulation and the repair of lesions such as herniated discs.

Many people undergo this treatment during visits to their physiotherapist. However, if you think you can get it without medical assistance, you’re in luck. Inversion tables are available for the home, ready at any time. However, you will see below some precautions to take, especially at the beginning.

TOP 5 REASONS TO USE AN INVERSION TABLE

Suspended from an inversion table
You have to look on the bright side of life!

Like me, most people who use this material do it for relieve back pain. And while pain relief is arguably the most breakthrough result of decompression, the benefits of inversion don’t end there. No matter your age or fitness level, regular inversion can benefit the body in many ways.

Here are 5 reasons to get started:

1. Relieve back pain by decompression of the vertebrae

Eighty percent of people experience back pain at some point in their lives. Maybe that’s why you’re reading this article.

Unlike painkillers, surgery, or other invasive forms of treatment, inversion on a plank is a natural, passive way to target the source of pain. The magic happens by stretching the spine by your body weight in combination with gravity.

I have to say that your weight-bearing joints are decompressed by the same loads that normally crush them. Every joint gets immediate relief. This natural form of reverse traction is comfortable and can be easily done at home.

2. To release stress

Do you feel stressed or tense? Do you have neck pain, shoulder pain, or even recurring headaches from stress?

Whether it’s due to poor posture, too much sitting or the pace of everyday life, our muscles are under a lot of stress. They tense up to make up for it all, generating migraines and back pain. Over time, muscle tension affects our mood as well as our sleep patterns.

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Inverting on a table lengthens the supporting muscles of the spine and helps the body achieve good posture. One study even showed a 35 % decrease in muscle tension within the first 10 seconds of inversion! As you hang from your feet for 2 to 3 minutes, you will feel your body decompress and your muscles relax. This way you will start to relax and probably sleep better.

This is why I recommend one session in the morning and another in the evening.

3. Stretch the spine after a weight training session

Sports training is important for physical fitness, but it can be incredibly compressive for your body. This is especially the case when doing squats or deadlifts. Likewise, the body weight exercises that involve jumps compress the spinal discs. I am thinking among others of burpees, jumping jacks and jump squats.

Stretching for a few minutes on the inversion table after your session will decompress your spine and relax your muscles to reduce post-workout soreness.

4. Strengthen the abdominal strap

Strong rectus and oblique muscles are essential for good bust support. A strong abdominal belt helps maintain good posture, blood circulation and flexibility.

Inversion board sit-ups are an effective way to build and define abdominal muscles. It reminds me of Rocky 4 workouts, but it’s true that it gives a boost. I love it, despite my age (born in 1967, do the math). Are you ready to take your abs to the next level?

5. Start the day right

I use my inversion table for its benefits on my back every day. And I like to do it every morning before I start working for 4 reasons:

  • It’s an incredibly pleasant way to finish waking up;
  • I immediately feel good physically, without stiffness, as if I had had a massage;
  • I can easily contract the entire abdominal strap and it wakes up the muscles;
  • The rest of the day passes without any back pain, even though I sit and work for 8 hours.

It doesn’t take me more than 2 or 3 minutes hanging upside down twice a day. Just as I brush my teeth several times a day to keep them healthy, I take care of the health of my spine.

WHAT ARE THE RISKS OF THE INVERSION TABLE?

Of course, each piece of equipment may have drawbacks or require precautions. This therapy is considered dangerous for people with certain health conditions.

The upside-down position raises blood pressure and lowers your heart rate. It also puts significant pressure on your eyeballs. So if you have a medical history in these areas, it is important to consult a specialist.

Among other things, your attending physician may advise against this equipment if you have:

  • Bone and joint disorders such as osteoporosis, unresolved herniated disc, fractures or spinal injuries;
  • Cardiovascular disorders such as high blood pressure, stroke or heart disease;
  • A disease or infection such as conjunctivitis, ear infections, glaucoma or cerebral sclerosis.
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Other factors that can lead to complications include:

  • Retinal detachment;
  • Pregnancy ;
  • Obesity;
  • The use of drugs for blood clotting.

Maybe this list scares you, but it shouldn’t. In fact, the majority of users like me have never experienced any issues. But you still need to know everything before trying.

Don’t overdo it at first

For some, it also takes time to adjust to inversion therapy. It’s best to start with 30 seconds to get used to it and gradually increase to 3 minutes. This can help reduce side effects such as dizziness or muscle fatigue.

Others may experience nausea, especially if they hang with a full stomach. This is the case of my wife who has to hang on an empty stomach or away from meals.

HOW LONG CAN YOU STAY SUSPENDED?

side effect inversion table
Don’t stay all night on your inversion board

Well, all night if you’re crossed with a bat 😉

On the other hand, if you are not Batman, it can be dangerous, even fatal, to remain upside down for too long because of the blood circulation. This is why it is not recommended by specialists to do sessions of more than 20 minutes.

Honestly, I think this duration is already too long and unnecessary. Around 3 minute sessions are sufficient to obtain the desired result. And nothing prevents you from doing it several times a day.

Also, you need to listen to your body and come back to an upright position if you don’t feel well.

HOW TO CHOOSE YOUR INVERSION TABLE

Inversion therapy basically involves you hanging by your feet, or more specifically, your ankles. It is therefore necessary to choose a table relatively comfortable at the level of the feet.

Well, the first few times, you will probably feel a little uncomfortable. After all, you’re not used to being hung upside down like a ham. But it’s only a matter of 3 or 4 sessions if you have chosen good quality equipment.

In order for you to reap the therapeutic benefits, be sure to choose quality equipment. That’s what I’m going to help you figure out now.

CHARACTERISTICS OF A GOOD INVERSION TABLE

Impeccable build quality

Make sure your table has a sturdy frame. She must be steady when you reverse or move on it. I promise you that I do not spare mine to do some abs exercises.

It is also good that it is equipped with a safety harness. The one I have bought is equipped with it, but some do not. It is true that I no longer use it now, but it is very reassuring at first. And your friends will certainly want to try it safely.

It must be durable and affordable

Choose a model built with good quality materials and components. It should be sturdy and its components should not wear out easily. Stainless steel does not succumb to the effects of corrosion. The materials used must be able to stand the test of time because you will regularly use your equipment.

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In addition, this material costs a little money and it would be a shame to be forced to reinvest in the next 20 years.

The cheapest inversion tables cost $120 and the most expensive easily exceed $1000. Keep in mind that as a general rule, the more expensive they are, the better the quality. But there are very reasonable and excellent quality models like the one I chose.

RECOMMENDED INVERSION TABLES

For back decompression, you will find good quality models such as these on Amazon:

Visual
INNOVA HEALTH AND FITNESS ITX9900 Inversion Table with Air Lumbar...
HARISON Inversion Table for Back Pain Relief 350 LBS Capacity with 3D...
Teeter FitSpine LX9 Inversion Table, Deluxe EZ-Reach Ankle System,...
Description
INNOVA HEALTH AND FITNESS ITX9900 Inversion Table with Air Lumbar...
HARISON Inversion Table for Back Pain Relief 350 LBS Capacity with 3D...
Teeter FitSpine LX9 Inversion Table, Deluxe EZ-Reach Ankle System,...
Our opinion
An excellent low cost model that supports 300 lbs
A very stable and sturdy table that can be used as an ab bench
This Teeter model is a market reference for tall people up to 6.6 ft
Our rating
4/5
4.5/5
5/5
Current price
$139.95
$359.00
$499.00
Visual
INNOVA HEALTH AND FITNESS ITX9900 Inversion Table with Air Lumbar...
Description
INNOVA HEALTH AND FITNESS ITX9900 Inversion Table with Air Lumbar...
Our opinion
An excellent low cost model that supports 300 lbs
Our rating
4/5
Current price
$139.95
Click for more information
Visual
HARISON Inversion Table for Back Pain Relief 350 LBS Capacity with 3D...
Description
HARISON Inversion Table for Back Pain Relief 350 LBS Capacity with 3D...
Our opinion
A very stable and sturdy table that can be used as an ab bench
Our rating
4.5/5
Current price
$359.00
Click for more information
Visual
Teeter FitSpine LX9 Inversion Table, Deluxe EZ-Reach Ankle System,...
Description
Teeter FitSpine LX9 Inversion Table, Deluxe EZ-Reach Ankle System,...
Our opinion
This Teeter model is a market reference for tall people up to 6.6 ft
Our rating
5/5
Current price
$499.00
Click for more information

Before ordering your model, always check the maximum height and weight supported. Indeed, some tables are not suitable for people over 6 ft.

BENEFITS OF INVERSION TABLE – LAST WORDS

Some people, including myself for the past 3 months, like to have their head down. They swear by it as a way to relieve back pain.

Really, I can only encourage you to try it if you have back pain or stiffness. You may not be able to live without it, that’s all the good I wish for you.

If you too have used this type of equipment, what did you like or dislike? Did you feel the effects?

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Last updated on 2022-11-04 / Affiliate links / Some images are from the Amazon Product Advertising API

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