Inversion tables relieve back pain by decompressing the spine, increasing blood flow and strengthening the muscles of the core. You may wish to invert fully or only partially; both will provide back pain relief. Begin with short periods of inversion, one or two minutes a day, increasing to five to seven minutes once or twice a day as your body adjusts to being inverted.
Step 1
Adjust the height setting. To ensure a slow inversion speed and adequate head clearance, choose a height setting one to two inches taller than your actual height.
Step 2
Adjust the tether strap to the desired length. Tether strap length controls the angle of inversion: the longer the strap, the more inverted you will be. To invert completely, do not use the tether strap.
Step 3
Stand on the foot platform and slide your ankles into the ankle clamps. Adjust the clamps so your ankles are securely held in place.
Step 4
Raise one arm and then the other slowly above your head. As you lift your arms, the table will begin to tilt. The inversion table operates as a teeter-totter, responding to small shifts in body weight distribution.
Step 5
Remain inverted for two to seven minutes. Let your muscles relax. If desired, experiment with gently swinging your torso, neck and/or arms from side to side.
Step 6
To return to an upright position, place your arms by your side. If needed, slightly bend your knees. Move slowly to avoid becoming light-headed.
Step 7
Release your ankles from the ankle clamps.
Tips and Warnings
- Advanced inversion table users may perform inverted crunches and/or sit-ups to exercise the abdominal muscles.
- Check with your doctor before beginning an inversion table regimen. Do not use an inversion table if you are pregnant, use anti-coagulants, have a hernia, high blood pressure, hypertension, stroke history or surgically implanted orthopedic supports.
