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Inversion Therapy: Information and Exercises

Author: Disabled World : Contact: Disabled World (www.disabled-world.com)

Published: 2019-10-05 : (Rev. 2020-10-05)

Synopsis and Key Points:

Information regarding inversion therapy, back exercises while hanging upside down to relieve spinal and back pain by taking gravitational pressure off nerve roots and disks in the spine.

Inversion therapy is one example of the many ways in which stretching the spine (spinal traction) has been used in an attempt to relieve back pain.

Inversion therapy involves hanging upside down. In theory, inversion therapy takes gravitational pressure off the nerve roots and disks in your spine and increases the space between vertebrae.

Main Digest

Today, inversion therapy can no longer be called an alternative treatment as it has been the subject of a great deal of clinical study. From health care professionals to athletes, from the young to the young at heart, thousands of people every day are discovering the benefits of Teeter inversion and many of them feel compelled to share their personal triumph over back pain.

Inversion therapy involves hanging upside down. In theory, inversion therapy takes gravitational pressure off the nerve roots and disks in your spine and increases the space between vertebrae. Inversion therapy is one example of the many ways in which stretching the spine (spinal traction) has been used in an attempt to relieve back pain. Studies evaluating spinal traction have found the technique ineffective for long- term relief. However, some people find traction temporarily helpful as part of a more comprehensive treatment program for lower back pain caused by spinal disk compression.

Inversion therapy has been proven to help relieve many forms of back and neck pain including the following:

Picture shows a person using an inversion table at home.
Picture shows a person using an inversion table at home.

Benefits of Inversion for Back Pain

While relieving your back pain is your primary reason for considering inversion therapy, there are a number of additional benefits many people experience with a regular program of inversion. Here are several reasons to use inversion therapy:

Challenging Activities Using an Inversion Table

If the above hidden benefits were not enough to make you want to consider using inversion, here are some other exercises you can try:

Getting Started

Let's take a look at what a back pain sufferer will go through in a typical session. First, you do not need to go into full inversion to get the benefits. (Note: It will take time before you will be able to tolerate full inversion.) Here is a simple guide for beginners:

First 2 Weeks:

Adjust the table to go to 20-30 degrees for 1 to 2 minutes, once or twice a day.

Slowly increase your time until you become comfortable with the process and the position.

The best way to tell if you're getting used to the inversion table is whether or not you can relax while you're using it.

Partial Inversion After 2 Weeks:

This is considered anything up to 60 degrees, which is parallel with the rear legs of the table.

See if you can work your way up to 15 minutes, once or twice a day.

There are two basic ways to invert:

Full Inversion After 2 Weeks:

This is when your body is completely upside down and hanging freely. Full inversion is the position you need to be in to do the 5 "ultra" exercises listed above. The amount of time you spend is up to you, but 5 to 15 minutes twice a day is recommended. The amount of time it takes for you to tolerate full inversion will depend on your ability to accommodate to the position; everyone is different so go slow.

Safety Tip

While inversion has been proven to be beneficial, it is best to start slow-that is, at a low angle for short amounts of time. Going straight into full inversion will make you sore. So please resist the temptation to go into full inversion on day one.

Success Tip

Be patient and consistent with its use, the inversion table is a device that can be used for a lifetime to support optimal health. So make a habit of using it on a consistent basis, the research supports the use and your body will reap the benefits.

References:

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