Inversion therapy is a method of decompressing your spinal column by literally turning yourself upside down. Inversion tables give you control over exactly how far you are tipped. Using an inversion table can release tension in the neck, back and create more spacing between vertebrae, reducing the frequency of headaches. The relief provided by an inversion table may only be a short-term solution, according to Randy A. Shelerud, M.D., of MayoClinic.com. Never start a new exercise or therapy program without first contacting your doctor.
Basics
An inversion table is a contraption designed to help you flip over and allow gravity to naturally elongate spinal muscles and restore intervertebral spacing. The base is usually a triangular fulcrum that meets at the top where a rotating platform is situated. By strapping yourself into the platform, you can then rotate yourself anywhere from a 15-degree moderate inversion to completely upside down. Most inversion tables give you the ability to pre-set your maximum inversion and have handles for safety.
Purpose
Compression in the spine can lead to excess tension in the upper back and neck muscles. Tension headaches and migraines may result from conditions such as spinal stenosis, degenerative disc disease or osteoporosis, according to John Heller, M.D., of Spine-Health. An inversion table is designed to reduce the amount of compression that causes some headaches. The theory is that gravity is constantly pushing the spine joints down, compressing them. Inversion tables use gravity to temporarily ease some of that compression.
Use
Start slowly with an inversion therapy program, according to Susan Spinasanta, senior medical editor at Spine Universe. Taking the table to a 15-degree angle reduces considerable amounts of stress on the muscles. Most people don't need to completely invert to get the maximum benefits of the table. According to Spinasanta, 60 degrees is adequate for most. Core muscle exercises and stretches are often performed while inverted, making the workout more strenuous, though you don't need to do any exercises to get decompression benefits.
Benefits
Spinisanta states that inverting increases blood and lymph circulation in addition to the muscle relaxation. Increasing circulation helps bring oxygen to various parts of your body. Stimulating the lymph glads aids in waste removal within the body. While these can contribute to headache reduction, it is releasing the stress around the cervical neck region thought to help headaches.
Risks
Inverting for more than a few minutes slows your heart rate and increases blood pressure. The Mayo Clinic warns that those with cardiovascular conditions or elevated eye pressure should not do any type of inversion therapy. If you have a headache when starting inversion therapy, you may experience an increase in symptoms. Check with a doctor before using an inversion table.
