How to Use Inversion

Inversion tables are an extremely popular and effective method to reduce the incidence of back pain. The concept behind an inversion table is to allow gravity to take over by counteracting any compressions in the joints when the table and individual are inverted. This method is especially effective for pain and pressure in the back, neck, and hips. Other benefits of using inversion tables include improved lumbar traction, better circulation, reduced tension and relaxed back muscles.

Things You'll Need

• Inversion table

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Instructions

• 1

  Settle onto the inversion table and then, at a rate comfortable for you, press your back against the table so that it starts to invert. Begin with a small degree of inversion; 15 to 20 degrees is often regarded as suitable for the first time to allow your body to adjust. Stay in the inverted position for at least two minutes.

• 2

  Push further back and increase the degree of the angle of inversion. Work your way to a 60-degree inversion, which is considered the optimal angle to reap all the benefits of the inversion table. Allow your body to become accustomed to the tilted position and start doing some stretches by moving your arms from one side to the other side. Rotate your neck while doing these exercises to maintain proper body alignment.

• 3

  Invert your table to the full angle of 90 degrees once you have gotten used to your routine, which might take up to a week or so. The advantage of this position is that the body hangs freely, which in turn means you can easily undertake a variety of exercises by taking advantage of gravity.

• 4

  Do more exercises while inverted to maximize your benefits. Breathe deeply and do back extensions and squats, or just rock your body from one place to another. Relax your muscles and allow the work to make your back more powerful. Utilize the inversion table and accompanying exercises for 10 to 15 minutes every day.

• 5

  Finish by tilting the inversion table back to the upright position very gradually, as you may experience a strange sensation in your back after being in such an inverted position.

• 6

  Incorporate swinging back and forth in your inversion table once you are accustomed to the daily work-out to more effectively stretch your body.