Inversion tables are devices that allow you to comfortably and safely practice inversion therapy, or the act of hanging upside down. Inversion therapy may help treat back pain by reducing compression of the spine and allowing back muscles to relax, according to The Healthy Back Institute.
Features
Inversion tables consist of a frame with a hinged surface that supports the back. After hooking your ankles securely into the braces, you can relax against the table and allow it to slowly tilt back. Some models feature locking ankle braces for added security. Handles on the sides of the tables allow you to control the angle at which you invert and pull yourself to an upright position when you are finished. When looking for an inversion table, select a model that is appropriate for your height and weight. Some may adjust to accommodate users of different heights. Some models also fold for easy storage.
Benefits
According to the "Dr. Oz Show," inversion tables increase blood flow to the head, which can stimulate the production of serotonin and endorphins, chemicals with mood-boosting properties. Inversion therapy reportedly takes pressure off the spine and increases the space between vertebrae, which may help relieve back pain, notes the Mayo Clinic. However, studies have not found inversion therapy to provide long-term relief from back pain. Some people find it useful for temporary relief as part of a comprehensive treatment for lower back pain.
Frequency of Use
If you are new to inversion therapy, The Healthy Back Institute recommends that you remain inverted for no more than one to two minutes at a time during your first one to two weeks of use. As you become more comfortable, you can increase your session length to five to 15 minutes, once or twice a day.
Angle of Inversion
The shallower the inversion angle, the longer you may be able to comfortably invert. Some pressure in your head is normal, but if it becomes uncomfortable, try coming out of inversion and resting for a few minutes before returning. If you feel uncomfortable, you may be inverted too steeply. Keep your table at a mild angle, approximately 20 to 30 degrees, and increase the angle gradually as you become accustomed to it. Work your way up to 60 degrees. The Healthy Back Institute reports that most people do not need to go beyond this angle, but you can go as far as 90 degrees if you are comfortable doing so.
Warnings
Hanging upside down could be risky if you have high blood pressure, elevated pressure in your eyes or heart disease, reports the Mayo Clinic. A 1983 study by the Chicago College of Osteopathic Medicine indicated that inversion therapy may not be suitable if you have spinal instability, are on blood thinners or aspirin therapy, are over the age of 55 or have a family history of stroke. Consult your doctor before using an inversion table if you have other serious medical conditions or are pregnant.
