Back pain can keep you in bed and off the course. Inversion tables can be used to stretch and decompress the spine, strengthen your lower back, and they can be applied for simple relaxation. Using an inversion table increases blood circulation and counteracts strain from gravity on your spinal discs and internal organs. It can even improve your core strength, posture and reduce shoulder aches.
How to Decompress the Spine
Step 1
Lie face-up on the machine and hook your feet into the foot pads securely.
Step 2
Raise your arms to make the table swing back. Allow the table to become fully upright and locked into place.
Step 3
Remain upside down with your arms hanging toward the ground for ten minutes, unless otherwise instructed by a physician.
Step 4
Bring your arms to the sides of your body to return to an upright position. Put one hand on the table and the other on one of the supporting bars. Pull yourself forward if you have trouble getting back up.
Step 5
Unhook your feet from the foot pads and get off the table.
Strengthen the Lower Back
Step 1
Get into the inverted position and grab the sides of the table by your head.
Step 2
Squeeze your abs and glutes.
Step 3
Arch your lower back away from the table. Keep the crown of your head touching the table. Push with your arms if you have to.
Step 4
Do five to ten reps unless otherwise instructed by a physician.
Tips and Warnings
- Although fully inverting is the most beneficial, even inverting partway can help improve blood circulation.
- You should not use an inversion table if you have high blood pressure. Shorten the amount of time you are on the table or reduce the angle to which you inverted if you feel pain or stiff after using an inversion table.
