The Inversion Table Guide

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Welcome to the Inversion Table Guide!

In this guide, you will learn everything you need to know about inversion tables as well as benefit from our experienced knowledge on the subject. We share our reviews of the best inversion tables and save you money with our buyer’s guides.

Remember, inversion therapy is not a long-term solution or suitable for everyone and so you should consider the risks as well as the benefits of inversion tables before you strap in and lean back.

We explain the basics of inversion therapy and some of the reasons why people use inversion tables. Looking at how to use an inversion table for different types of pain revealed some amazing benefits using some very simple stretches and exercises.

Many people suffer from back pain but won’t take any action until it becomes debilitating or painful enough to affect their daily life. Inversion tables can not only help to prevent certain types of inflammation but can be used to speed up the healing process. To find out how this occurs, keep reading.

What is an Inversion Table?

An inversion table allows you to strap your feet in while leaning on a backboard and tilt back up to a full 180 degrees. Designed to help with back pain and injuries, inversion tables are now used for many different reasons and often show significant benefits. It works by creating a central balancing point so that you have complete control of your inversion angle by simply lifting your arms.

It looks a little bit like a piece of gym equipment although it is designed for home use as well as in a professional capacity. Cushioned ankle grips on an adjustable footrest are designed to hold you safely in position without any risk of falling out. The backrest can be cushioned or ergonomically shaped to increase comfort as you invert backward.

What is Inversion Therapy?

Inversion therapy is the process of relieving gravitational pressure on your spine to increase the space between your vertebrae. The theory is that this can provide enough relief to your nerve roots so to almost induce the healing process and result in less pain after a short session. It is possible to get some of the benefits of inversion therapy without using a table at all but for full inversion, a table is the only way to do it safely.

Experience has shown that inversion therapy doesn’t work for everyone nor is it safe for everyone to practice. Some people swear it works wonders for their back while others claim they see no benefits or make their back pain worse after using an inversion table. This is why you should always seek medical advice before trying something like inversion therapy.

Is Inversion Therapy Safe? Who Should Not Use an Inversion Table?

If you are fit and healthy then inversion therapy can be a fun addition to your fitness routine. If you suffer from any kind of injury or pain then you should always consult with your doctor before attempting unguided inversion therapy.

While inversion therapy is relatively safe for most people, there are some people who should avoid it. Hanging upside down increases blood pressure as your heart tries to pump blood in the opposite direction to normal.

You should avoid inversion therapy if you are pregnant or suffer from high blood pressure, heart disease, glaucoma, acid reflux, or headaches. The motion of tipping backward and hanging upside down is potentially dangerous if you have been diagnosed with any of these illnesses.

Benefits of Inversion Tables

The benefits of using an inversion table can be dramatic for some people and not so much for others. Some of the biggest advantages of inversion tables are that they can reduce pain without pain killers, improve spine health, avoid the need for surgery, and improve mobility which can have a massive impact on someone’s daily life.

Reduce Pain

Inversion tables have been shown to reduce pain in lots of different areas of your upper body however the most notable is in your back. Back pain is an issue for many people and if inversion therapy helps relieve that then buying a table is a small price to pay. Also, if you can reduce pain using an inversion table for 5-10 minutes every day then you won’t have to take any painkillers.

Improve Spine Health

Theoretically, using an inversion table will help improve your spinal health due to the space it creates between vertebrae relieving pressure on your nerves. This recovery time is valuable to help your back get stronger the more you do it. If you have a bad posture hanging upside down can help in the corrective process.

Avoid Surgery

If you are facing potential surgery and inversion therapy is something you haven’t tried before then why not give it a go if your doctor says it is ok? Surgery has massive risks involved and results aren’t guaranteed so if you can avoid going through surgery with the aid of an inversion table then this is surely the best route.

Improve Mobility

Struggling with a back injury can make everyday tasks like going to the toilet or putting on your socks an agonizing process. The benefits of inversion tables include potentially improving your flexibility and allowing you to be more mobile. This can be a life-changing result for some people and is not to be taken for granted.

Why Use an Inversion Table?

If you are in agonizing pain and your back feels like it is broken, there isn’t much you wouldn’t try to stop the pain. If pain killers don’t make a difference and you have tried everything else then the idea of stretching your back out sounds like a good idea. So long as your doctor approves it then why not?

There have been many success stories from people who miraculously recovered from back pain using inversion therapy. The truth is, everyone is different and it is irrelevant to compare your injury or pain to somebody else’s.

You should give inversion therapy a try if your doctor agrees and you feel it could benefit you. It might provide the pain relief you seek at a fraction of the cost of a prescription.

What is an Inversion Table Used for?

To go a little deeper on the benefits of inversion tables, we have listed all the potential injuries you might have questions about in this guide.

Back Pain

The most common reason people use an inversion table is to alleviate back pain which is a growing issue for all kinds of people. Whether you hurt your back with a physical injury, repetitive motion, or from simply sitting at a desk all day with bad posture – back pain is on the rise. Inversion tables can be a quick and easy way to decompress your spine after a long day at work.

Neck Pain

Neck pain is a tricky one because we couldn’t find any medical studies to suggest that inversion tables can help with neck pain. That being said, there are numerous reviews of people claiming to have treated their neck pain with an inversion table. We would say that you shouldn’t get your hopes up about fixing your neck pain overnight after 1 or 2 sessions but it might help, you don’t know until you try.

Sciatica

Sciatica is a real pain in the butt, but inversion tables can help to relieve the pain of sciatica even if only temporarily. At a slight angle of just 30 degrees, your spine will start to decompress and release pressure on your sciatic nerve which should help to reduce your pain. A quick 5-10 minute session when the pain goes above a certain threshold should provide enough relief to go about your day as normal.

Herniated Disc

A herniated disc aka bulging disc, slipped disc, or ruptured disc, is when the inner jelly pushes through the outer ring or makes it bulge. This increases pressure on the spinal cord and nerve roots which is very painful. Inversion tables can help your spine to naturally realign as you stretch sore muscles and loosen the vertebrae to relieve pressure from a herniated disc.

Scoliosis

Inversion tables can be used to help relieve the pain associated with scoliosis but they cannot provide structural change that will permanently reverse the effects. The decompression can often relax the muscles spine which may only provide temporary rest bite but may improve mobility and have other therapeutic benefits.

Hip Pain

Using an inversion table to relieve hip pain is risky if you rush into it. You can start with a slight incline and gradually work your way towards a 60-degree angle where the biggest benefits are found. But if you go for a full inversion you may end up doing more harm than good. If it is specifically the nerve in your hip then decompression using an inversion table can help to relieve pressure from the base of the spine.

Thoracic Spine Pain

In theory, using an inversion table to ease the discomfort of thoracic spine pain should work. As your spine is relieved of pressure and space is created between vertebrae, your muscles will also start to relax and dispose of any tension. You may not even realize how tight your thoracic spine was until you use an inversion table for the first time.

After Hip Replacement

Most surgeons and doctors will advise you not to do any kind of physical exercise for at least 6 – 12 months so that your bone density can return to normal. Many folks do report that after having a hip replacement their back issues disappear and so you may not even feel the need to use an inversion table after a hip replacement operation. Once you have healed and your physician gives you the all-clear then you should be fine to start using an inversion table again.

How to Use an Inversion Table (Step by Step Guide)

There really is only one way to use an inversion table and the design is pretty foolproof. Simply strap your ankles in securely, lean back against the pad, and rotate to your desired angle. Here is our step-by-step inversion table guide for beginners and first-timers.

Inversion Table Instructions

  1. Select a flat and stable area to set up your inversion table with enough space to rotate backward without hitting a wall.
  2. Use a non-slip mat if you have one to provide extra grip for the base or legs.
  3. Make sure your inversion table is set up correctly according to the instructions and all locking mechanisms are in the closed position.
  4. Set the adjustable length to match your height using the ratchet or pin system above the footrest.
  5. Set your desired angle to limit how far you will tilt back.
  6. Put your feet in the ankle holders and tighten the ratchet to provide adequate grip, support, and comfort.
  7. Lean back gently against the backrest and keep your arms on the handles away from any moving parts.
  8. Control your inversion angle by raising your arms like a counterweight or use the handles to pull yourself into position.
  9. Once you are at the desired angle, relax for at least 3-5 minutes to let your spine decompress.
  10. Use lower handles or the frame itself to stretch your arms out if you want a further extension on your back.
  11. After 5 – 10 minutes, return to the starting position and release the ankle grips.

Features to Look For in an Inversion Table

Many inversion tables now have some advanced features such as heat and vibration to help with your healing and pain relief. You might be wondering if you really need the most high-tech inversion tables or if a basic system will suffice. Here are some features that may or may not be of interest to you:

Padding

Padding is something most people gravitate towards because better padding implies better comfort. Frail and tender bodies will certainly feel better when lying flat on the table but as you tilt past around 20-degrees the padding becomes less important. Ergonomically shaped backrests will provide enough comfort and support so that you don’t need lots of padding.

Technically padding will increase comfort, however, FDA-approved inversion table specialists Teeter advocate that padding can actually hinder the benefits of inversion therapy. The theory is that thick and spongy padding will actually compress your spine and prevent the discs from creating as much space between each other. This is why Teeter inversion tables only have a small amount of padding for your head and everything else is ergonomically shaped for performance and comfort.

Lumbar support

Lumbar support is something that most inversion tables feature and is especially important for treating lower back pain. Some inversion tables have fixed lumbar support while others have a removable cushion that can be adjusted up or down. A few premium inversion tables go a step further and include air cushion support for extra comfort and others even include heat and vibration.

Headrest

An extendable headrest isn’t really necessary however some taller people may find it beneficial. The benefit of having an adjustable headrest as well as ankle grips is that you have better control of where your center tipping point is. This makes inverting using balance alone much easier and puts less strain on your arms.

Ankle Grips

You will notice that many of the budget inversion tables available today will use roller ankle bars instead of an ergonomic grip system. They are both safe and reliable however the ergonomic style grips are far comfier and provide a firmer hold if you plan on doing any stretches or exercises. The best type of ankle grips uses Airsoft technology to ensure maximum comfort and support without the risk of pinching your skin or applying too much pressure to a single contact point.

Full 180-Degree Inversion

Even a slight inversion of just 20 degrees is enough to provide some relief to your spine however the optimum angle is around 60 degrees and above. If you want to hang fully upside down at a 180-degree angle though you need to make sure the table you are using can accommodate that. Some tables will have a limit of around 160 degrees so if being completely vertical is important then check for this specification before buying.

Angle Locks

Angle locks are the set positions you can adjust to so that you consistently reach the same tipping point for invariable treatment or therapy. These are fail-safe so that you never go past a specific point to limit and control your level of inversion.

A locking pin system is the most common with between 3 – 6 set positions typically including 20, 40, and 60-degree angles. Other types of angle locking systems include adjustable webbing straps, crossbar systems, and even a disc lock that allows for infinite different angle locking positions.

Stretch Handles

Stretch handles and grips can give you that extra bit of extension and leverage to really extend out your upper body and back muscles while inverting. These are often on the bottom of the rear legs so that when you are upside down you can reach out and pull with your arms. These handles come in handy especially if you are doing exercises.

The other position stretch handles can be used is by your hips to really push with your arms to loosen your hips and lower back which can be beneficial to people suffering from sciatica. If your inversion table doesn’t feature any stretch handles then you can often use the frame to add some leverage but be careful not to trap your fingers in the mechanisms.

Heat

Heat has long been used to help treat back pain and muscular aches but most often in the form of a heating pad. Modern inversion tables now sometimes feature a heat control function that delivers targeted warmth to your back either on the lumbar section or up the spine. This improves relaxation which in turn can complement inversion therapy.

Massage/Vibration

Much like the heat feature you see on premium inversion tables, massage and vibrational functions have been included within the design to help loosen and relax tight muscles and slipped discs. Again, this is a complimentary function to standard inversion therapy which ultimately can help speed up your recovery.

Storage

Unless you have lots of space or a designated room for your inversion table, the ability to fold and store your equipment is a key factor. Most inversion tables will simply fold out using an a-frame shape which means they can be stored flat against a wall or in a closet. Some more heavy-duty inversion tables are designed to stay as one solid piece and so cannot be easily stored.

Inversion Table Exercises Guide

Many people who use inversion tables don’t suffer from any pain and injury and just use inversion as a relaxation treatment or for the health benefits that apply to everyone. Inverted exercises are becoming more commonplace as a way to tone your body in ways you can’t while standing up.

Inverted Sit-Ups

Inverted sit-ups are a fantastic way to tone your abdominal muscles and increase the intensity of a traditional sit-up. You can start a slight angle and work your way up to a fully upside-down sit-up. Inversion tables are perfectly suited to sit-ups as your legs are fixed in a position that makes lifting your legs up (cheating) impossible.

Inverted Crunches

Inverted crunches are very similar to sit-ups but require as much effort to sit all the way up. You can still provide a great workout for your abdominal muscles however you won’t activate as many core muscles. Crunches are considered to be slightly safer than full sit-ups due to their being less risk of injury.

Inverted Squats

These are probably the most difficult exercise to perform on an inversion table as you will be using muscles that you have never felt before. Very rarely, if ever, will you have to lift your entire body weight while upside down which is why it is so strenuous, to begin with. It is important that your knees are fit and healthy as it can put a fair amount of pressure on them as you do an inverted squat.

Inverted Weights

Again, this will feel a little bit unnatural, to begin with, but the beauty of weight is you can start small and work your way up to heavier weights. There are multiple lifts you can try and dumbbells are the most suitable. If your table doesn’t have stretch handles, you can also use your weights as a way to stretch your arms out while inverted.

Guide to Inversion Table Stretches

If you don’t want to do any inversion fitness then you can always include some stretches to add an extra level to your sessions. Handles at the hip give your hands a platform to push down on which can help with stretching certain areas of your back. Handles at the base are used to stretch your arms out and further extend your back.

Inverted Stretch Touching Your Toes

Reaching for your toes on an inversion table starts out as a sit up and then you can walk your hands up your legs as close to your toes as you can get. The benefits of doing this are being able to stretch your hamstrings, calves, and lower back quite deeply. This requires good flexibility and is not recommended if you have an injury or pain.

Inversion Stretch Hand Above Your Head

You can stretch your arms above your head when you are close to or fully inverted upside down. Many inversion tables will feature some kind of handle or grip on the base at the back. If your inversion table doesn’t have any lower handles you can still use the frame to grip on and stretch your arms out. The benefit of this is to further extend and stretch your back in ways that you can’t really achieve without an inversion table

Side to Side Inversion Table Stretch

You can do rotation stretches on an inversion table using the frame to rotate yourself and stretch out certain areas of your back or hips. This can prove especially effective for lower back pain and your lumbar spine area and you can really feel it in your glutes. Remember that your ankles are strapped in and you don’t inadvertently twist something.

FAQ

Can You Make Back Pain Worse After Inversion Table?

Yes, you can make back pain worse with inversion therapy. There are risks to using an inversion table and making your back pain worse is just one of them. The reason many people ignore this warning is that their back pain is so bad already that they will try anything to relieve it. Our advice is to start with small angles and work your way up to full inversion to find out where your limits are.

Can you use an inversion table during pregnancy?

Using a version table when heavily pregnant is not recommended. However, if you are suffering from severe back pain then some gradual inversion therapy could be an option under the guidance of your doctor.

Should you use an inversion table if you have a Headache?

You should generally avoid being upside down when you have a headache as the blood will go to your head and potentially make it worse. The dangers are minimal however the pain can be excruciating so best to stay away.

What is Spinal Decompression?

Spinal decompression is the practice of stretching your back to take the pressure off your spine and create space around your discs. This can help to promote healing fluid that provides cushion and lubrication which often reduces pain. Inversion therapy is often used as a form of spinal decompression.

Can You Use Inversion Tables After a Brain Aneurysm?

You should avoid using an inversion table if you have brain aneurism. As you tilt backward your blood pressure will rise and this is that this will precipitate rupture of the aneurysm.

Should you use an inversion table if you have a Hernia?

Inversion tables are not a good idea for people with inguinal or abdominal hernias. The risk is that that the change in pressure can cause the weakened muscle to bulge out and get even bigger.

Should you use an inversion table if you have Osteoporosis?

You should avoid using an inversion table if you have osteoporosis due to the risk of fracturing a bone. While there is very little physical movement, you are still strapped in and hung from your ankles which can put a lot of pressure on weak points.

Can You Use an Inversion Table After Knee Surgery or Help Knee Pain?

You can only use an inversion table after surgery if your physician says it is ok. Some people say it works wonders while others will tell you of a horror story they heard where it reversed the surgery. Even if you have a bit of knee pain we would not recommend inversion therapy until you are fully healed.

Can Inversion Therapy Treat Vertigo?

There is no evidence to suggest that inversion tables can help to treat vertigo. Can inversion tables cause vertigo? There is the possibility that an inversion table could make vertigo worse and so if you have the condition then it is next to avoid the risk.

How Long Should I Hang from My Inversion Table?

Beginners should start by inverting for 1-2 minutes a day for the first week or two until they are comfortable, after which they can begin to work up to longer periods of time. Once acclimated, most people will invert from 5 to 15 minutes, 1-2 times a day.

Also consider adjusting the angle of your table as a beginner, so you are not hanging completely upside down. Some people may find inverting at a reduced angle more comfortable when starting out.

What Is the Best Inversion Table for Short People?

While most inversion tables claim to accommodate people with heights starting at 4’10”, the Teeter EP-560 and EP-960 have a starting height of 4’8″.

So by a very slim margin, we would say the Teeter models are the best inversion tables for short people.


We hope you found this Inversion Table Guide useful and full of relevant information, thanks for stopping by.

Inversion Table Guide
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