Years of standing, walking and sitting causes gravity to work against you and your back. Gravitational pressure can cause or worsen compression symptoms in the back and spinal discs. Inversion therapy, or hanging upside down, uses gravity in the opposite direction. Getting your heels over your head can help elongate the spaces between vertebrae and relieve pressure and pinching on the nerves.
Identification
Inversion therapy uses spinal traction or stretching to attempt to relieve back pain. According to the Mayo Clinic, studies evaluating traction have found it to be ineffective by itself for long-term treatment, but some people do experience temporary back pain relief from inversion therapy. When part of a comprehensive treatment plan, it provides a quick, cost-effective way to get a break from back pain.
Methods
One method of inversion therapy involves full-body, upside-down suspension from a horizontal bar in a stabilizing frame while wearing inversion boots. Another method uses an inversion frame that keeps your knees bent and hips flexed, like a seated position. A third has you lying on an inversion table that anchors your feet and gradually tips you into a head-down position, allowing you to control how far you become inverted
Considerations
It isn’t necessary to be fully upside down to get relief from back pain. In fact, you can get all the benefits without ever fully inverting. A small inversion of 15 to 20 degrees is recommended for the first week or so. You can gradually increase to a partial inversion of 20 to 60 degrees. If you are so inclined, you can go for the full inversion and see what it feels like to be a bat. You will experience a feeling of fullness in your head as opposite gravity causes your blood to leave your lower body and flow to your brain. Some people find this feeling to be very uncomfortable. With practice and repeated inversions, you should adapt to this sensation. Start with 1 to 2 minute sessions. Listen to your body and increase your time as you see fit. Ten minutes is about the max.
Types
Various types of traction include sustained traction, where you invert and maintain a position steadily for a period of time. Intermittent traction has you sustaining a position for 30 seconds to 2 minutes, then releasing and repeating. Rhythmic traction involves a pendulum type motion, inverting and releasing back and forth in a smooth fashion. Twisting traction means you slowly and carefully twist to one side and hold. Release and switch sides.
Warning
Inversion therapy is contraindicated if you have high blood pressure, cardiovascular disease, glaucoma, extreme obesity or are pregnant. If you have questions or concerns, always check with your health care provider.
References
- Mayo Clinic: Inversion Therapy: Can it Relieve Back Pain?
- Los Angeles Times: They're Heels over Heels About This
- "Better Back, Better Body"; Joanne Broatch; 1996
