How to Use an Inversion Board

An inversion board, sometimes called an inversion table, is used in the treatment of chronic lower back pain. The function of the board is to harness the force of gravity to create space between the vertebrae. The design, either stretched fabric or a cushioned board supported by a frame, allows the user to pivot into a number of angled positions. Some practitioners believe daily use of the inversion board can alleviate back pain by reducing gravitational compression on the spine, without the use of pain killers and invasive surgery.

Things You'll Need

• Lace-up shoes
• Inversion board
• Manufacturer's instructions

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Instructions

• 1

  Adjust the height of your inversion table.

  Read manufacturer's instructions before proceeding. Adjust the board to correspond to your height before using it. If your inversion board has an angle setting, set the desired angle. Since use of this equipment as a treatment for chronic pain is not universally supported by health-care practitioners, be sure to discuss your choice to use an inversion board with your doctor. Most importantly, use the inversion board only if someone is nearby to provide assistance.

• 2

  Wear lace-up shoes or boots.

  Wear comfortable, yet supportive lace-up shoes. Because straps on the feet brace or ankle pads may exert pressure on your feet and ankles, supportive lace-up shoes or boots can alleviate discomfort during the inversion. Some users prefer using inversion or "gravity" boots, which are designed to support the feet and ankles while you hang in an inverted position. The boots, previously created with hooks so that the user could hang from a bar mounted in a doorway, have been modified to use with an inversion table.

• 3

  Straddle the inversion board and sit in an upright position. Rest hands on the handlebars located on either side of the board. Your bottom should be centered on the board the way a balance scale rests squarely on a fulcrum. Place both feet into the foot braces or in the ankle straps located on the end of the board resting on the floor.

• 4

  Lie in a horizontal position.

  Lie back onto the board and hold the handlebars firmly. With your hands, push against the handlebars. The inversion board should begin to pivot. Slowly, move your body into a horizontal position, parallel to the floor. Keep your hands resting on the handlebars and remain in this position for a minute or two.

• 5

  First-time users should invert to no more than 20 to 30 degrees.

  Push your hands against the handlebars and slowly pivot the board to a 20 degree angle from the horizontal position. Your head will be slightly inverted; your feet, elevated. First-time users should be conservative, only moving to a maximum 20 to 30 degrees during the first couple of weeks. After that point, as long as you feel fine, you can increase the size of the angle up to 45 degrees, increasing a few degrees every few days. You should feel weight and pressure more evenly balanced in your back and body overall. You will feel blood will move to your head. Stretch your arms over your head to increase the decompression in your spine. Moving the board 90 degrees from the horizontal position is not recommended.

• 6

  Remain in an inverted position for a couple of minutes. If you're a novice user, stay in the inverted position for only a couple minutes at a time, at least in the beginning. You may increase the amount of time you remain in an inverted position, week by week, until you can tolerate 15 minute periods.

• 7

  Grab handlebars and pivot the table back to point zero, or a horizontal position parallel to the ground. Lie on the board in this position for 30 to 40 seconds. Remaining horizontal allows the blood to move from the brain back to the organs and extremities.

• 8

  Pivot to the starting position. Your upper body and head should be upright. Undo the ankle and foot straps and carefully remove your feet from the braces. Climb off the board.