Inversion is a type of physical therapy you can administer to yourself at home for the treatment of back pain, sciatica and other types of muscular pains. While using an inversion table, ankle straps keep you held against a back rest and you are slowly rotated on your back into a head-down position. How long you are able to stay in this inverted position depends on your general fitness level, comfort with inversion therapy and any health conditions you may have.
Beginner
When you first begin to use an inversion table, the motion may feel awkward and make you uneasy. During this stage you should only invert to a maximum of 15 to 20 degrees and only for a few seconds at a time. This inversion should be carried out at a slow pace to help you become comfortable with the equipment. While inverted, you may rock the bed slowly between an inverted and upright position by lowering and raising your arms above your head.
Intermediate
After you are comfortable being inverted, you may begin to incorporate the use of an inversion table regularly in your physical fitness routine. According to the Sports Injury Clinic website, you should invert two or three times a day for a few minutes per session if you have regular back pain you are trying to treat. Each session may help to relieve your back pain for several hours and can help make other types of physical therapy easier. Each week you may add an additional minute or two to your inversion therapy.
Advanced
For the most advanced users of inversion tables, you may invert up to 10 minutes per session to maximize your benefits from the therapy. This not only gives you ample time to increase your circulation, but also allows you to perform stretches, abdominal crunches and other light exercises. It is important to keep moving throughout the inversion therapy, as this will keep your blood moving and help circulate fresh fluid into your spinal discs. You should not be entirely still for more than a few seconds.
Safety
Regardless of the amount of time you invert, it is critical that you pay close attention to signs from your body if it is time to stop. If you experience dizziness, light-headedness or other unusual discomfort, stop the inversion therapy immediately. It is important that you consult with your physician before attempting to use an inversion table, as even a short amount of use can be dangerous to your health if you have certain diseases related to your cardiovascular system or eyes.
