How to Hang Upside Down to Alleviate Back Pain

Those who suffer from back pain often face a frustrating reality: the effects of gravity alone can cause intensified damage and pain. The downward pull on the spine can lead to painful compression in the backbone, causing more pain and discomfort for previous afflictions. Inversion therapy, or the act of hanging upside down, can help to reverse the effects of gravity on the spine, leading to decompression and eased pain.

Things You'll Need

• Inversion table

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Instructions

• 1

  Adjust the height of your inversion table so that it properly fits your body. Unscrew or pull out the safety knob that locks the back rest into place; the method for unlocking the safety will vary depending on the brand. Slide the height bar up or down as necessary to accommodate your height. Tighten the safety again so that the bar does not slide during use.

• 2

  Place your feet on the foot rests and secure them into place. Some tables will use straps, while others will feature padded supports. Be sure all support tools are locked into place before inverting.

• 3

  Grasp the handles of the inversion table and slowly invert yourself to the degree at which you are comfortable. The angle at which you invert can be determined by your doctor, or by your own comfort level. Many new users cannot become fully inverted, but will instead work their way up.

• 4

  Stretch your arms over your head gently to stretch the muscles in your back. You will feel decompression in your spine and shoulders as gravity pulls in a different direction.

• 5

  Hold the angle for as long as you have discussed with your doctor, or as long as you are comfortable. If you begin to feel dizziness, discomfort or other ill effects, do not maintain an inverted position.

• 6

  Slowly pull yourself back to a horizontal position with the handlebars. Keep a horizontal position for at least 30 seconds to allow blood flow in your body to return to normal.

• 7

  Return to your regular position and unstrap yourself from the table. Repeat this process as necessary for back pain, or as directed by your doctor.