Using an inversion table for back pain

Video: Using an Inversion Table for Back Pain Relief

Content

To step
Method 1 of 2: Operation of the inversion table
Method 2 of 2: Inversion exercise for back pain
Tips
Warnings
Necessities

Inversion therapy is used to relieve back pain caused by degenerative spinal discs or hernias, spinal stenosis, or other spinal conditions. These conditions put gravitational pressure on the nerve roots, leading to shooting pain in the back, buttocks, legs, and feet. During inversion therapy, you turn your body upside down to increase the space between the vertebrae and the nerve roots and reduce the pressure on them. Studies have shown that this can relieve back pain in the short term, especially when used for new back injuries. With an inversion table you can turn your body upside down at a gentle angle and work towards an increasingly extreme position.

To step

Method 1 of 2: Operation of the inversion table

Fix the inversion table on a flat surface. Make sure all hinges, straps and pivots are properly connected. Do this every time you use the table to avoid a serious accident.
- Read the instructions for use of the inversion table thoroughly before using it. The table supports your body weight, so it is important that all steps are performed correctly. Make sure you have a friend with you when using the inversion table for the first time, in case there are any issues.
Wear athletic shoes when using an inversion table. They give you extra strong support when the table clicks into place. Never use the inversion table with bare feet.
Stand in position with your back to the table. Put your feet on the steps one by one. Lean forward with your back straight to pull the lever up and lock your feet.
Put the straps over your body. Inversion tables differ in the way they hold your body in place. They can have an ankle bar, a body strap, or some other piece of equipment, so make sure all safety features are in place before doing inversion.
Grab the straps on both sides of the table. You push these straps to turn your body.
Return to a horizontal position for one to two minutes as you begin to rise from your inversion. This will allow the blood flow to adjust. Slowly return to the starting position before you untie yourself and get out.

Method 2 of 2: Inversion exercise for back pain

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, exercise, epidural injections, and even surgery can also be used to treat your condition.
Use gentle movements when using an inversion table. This will save you from further injury or pain.
Trap yourself in the inversion table. Push the handles back until you are horizontal. Lie there for one to two minutes to allow your blood flow to change before continuing.
Push further back to an angle of 45 degrees. Take a deep breath and stay there for one to two minutes.
Lift your hands above your head to create a better environment for the spine pull. You must be sure that you are stable on the table before doing this.
Continue this for a week for up to five or more minutes at a 25 degree angle. Try it twice a day to help your body get used to it faster.
Increase the angle 10 to 20 degrees per week until you are comfortable with an angle of between 60 and 90 degrees for one to five minutes.
Use the inversion table three or more times a day or whenever you feel severe back pain. Inversion tables provide only temporary relief, so you may have to do it more often to benefit from it.
- You don't have to do a full 90 degree inversion. Many people don't do more than a 60-degree inversion, and others use a 30-degree angle because it is more comfortable and still benefits you.
Keep a journal of your pain levels so you can adjust your routine to what is working well. Choose the angle, time and number of repetitions per day that work best for your condition.

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 without equipment, against a wall, or on their own. With these methods, too, you must gradually increase your position and time.
Check out the gentle exercises in the book "Treat Your Back Yourself" by Robin McKenzie.

Warnings

Do not use an inversion table if you are pregnant.
Don't try inversion therapy if you have glaucoma, heart disease, or high blood pressure. Turning your body over increases blood pressure in your head, heart, and eyes.
If you have recent or unhealed fractures, surgically implanted orthopedic supports, or severe osteoporosis, talk to your doctor before starting any form of inversion therapy.