An inversion table is a fitness device that is often used to reduce spinal pressure and aid back pain. These tables allow users to position their feet above the head, either at an angle or in a fully vertical position. While many people believe in the benefits of inversion tables, there is little to no scientific evidence to support the health benefits of inversion therapy. Despite the lack of evidence, these tables a popular alternative to back surgery and other traditional types of therapy.
Types
Inversion tables can be divided into two basic categories: manual and automatic units. Manual inversion tables are controlled by gravity and by the user's own body weight and momentum. Automatic units feature a remote control or built-in control system that allows users to invert the table with the push of a button. Some models use foot bars or foot rests to hold the feet in place during inversion, while others require the users to wear special gravity boots that attach to the frame of the table. Most tables can be set at any angle through a specified range, while others will only rest at pre-set angles, such as 20, 30 and 60 degrees.
Function
If your doctor approves the use of an inversion table, start slow. Have a friend or family member stand nearby in case you need help getting back up or experience difficulty at any time. The Healthy Back Institute recommends that users position the table so that it inverts at only a 20 to 30 degree angle during the first few weeks. Get back up slowly when you're done, and allow time for your blood pressure to return to normal before you try getting off of the table. After you're more comfortable, try deeper angles of inversion, but stay within the range recommended by your doctor.
Types
As you compare inversion tables, find one that not only fits your usage needs, but also provides a good fit for your body. According to Overstock, the flat inversion table design provides good overall support, while models shaped like a chair place less stress on the hips, ankles and knees. Compare the weight limits on each table to choose one within your weight range. To help compare comfort and fit, check the foot bar or foot-support design. Some models have simple metal bars that you hook your feet under, while others have padded ankle sleeves that can be fastened using Velcro or buckles. Make sure the unit you choose will fit comfortably in your home, and look for folding tables for easier storage.
According to the Healthy Back Institute's Inversion Table Buying Guide, most tables cost between $200 and $600. Buyers looking for quality, stability and strength should look for tables in the $300 to $350 range. Cheaper models may offer decreased stability and fewer adjustment options, while the more expensive tables feature top-quality construction and precise inversion control.
Benefits
According to the Weber University Stress Management Lab, inversion tables are generally associated with a number of physical and emotional benefits. Inversion can relieve back pain, lower stress levels and improve circulation. It may improve posture, increase flexibility and help more oxygen reach the brain. For many users, inversion therapy is believed to reduce the effects of aging due to gravity, which can reduce wrinkles and other signs of aging.
Expert Insight
According to Harvard Medical School, there is no scientific evidence supporting any of the medical benefits commonly associated with inversion tables or inversion therapy. A 2007 Cochrane Review published in the Cochrane Database of Systematic Reviews showed some short-term back pain relief, but found no long-term benefits of any kind. Under a doctor's supervision, inversion tables may provide short-term pain relief for a variety of back problems but cannot help with the underlying causes for this pain.
Harvard doctor Celeste Robb-Nicholson, M.D. also warns of potential health risks associated with inversion therapy. Using an inversion table raises blood pressure, lowers heart rate and can cause serious problems with the eyes. Inversion can cause bleeding in the retinas, as well blurred vision and other issues. Pregnant women should not use these tables, and those with high blood pressure, heart disease or existing eye conditions should steer clear of inversion therapy.
References
- Harvard Medical School: Do Inversion Tables Work?
- Weber State University: Stress Management Lab Items
- The Healthy Back Institute: How to Choose the Right Inversion Table for Lasting Back Pain Relief
- Inversion International: Education
- Cochrane Database of Systematic Reviews 2007: Traction for Low-back Pain With or Without Sciatica
