Inversion therapy reduces stress on your spine, relieves back pain, stretches your muscles and improves circulation. The inversion table allows you to lie on your back in a relaxed position while gradually moving into an inverted position. Although inversion therapy is safe, you should follow safety precautions and become familiar with how to start inversion therapy and what you need to know to increase your safety while inverting.
Getting Started
Begin using your inversion table slowly until your body becomes accustomed to inverting. Always work with a partner; your partner can help you into the upright position if you cannot rotate yourself. Set your inversion table to a 15 to 20 degree inversion and stay inverted as long as you continue to feel comfortable. Invert for only one to two minutes for the first week or two until you become acclimated to inverting. Come up and rest if you feel uncomfortable or nauseated. Never use your inversion table immediately after eating; wait at least 20 minutes for your food to digest before inverting. Return to the upright position slowly, relaxing at the horizontal position before returning to an upright position.
Continual Use
Increase the angle of incline on your inversion table a few degrees at a time, paying attention to your body as you invert. Your body helps you determine your pace of increasing your inversion angle and length of time to remain inverted. Don't push yourself. By slowly acclimating your body, you can achieve a 35 to 45 degree inversion for 15 to 20 minutes a day for total relaxation and stress relief. As you become accustomed to longer periods of time on your table, attempt sit-ups, inverted squats and stretches. Try alternating between 20 to 30 seconds of inversion and the upright position to stimulate circulation and waste removal around damaged discs.
What is Normal
Issues with discomfort when using your inversion table are often a result of inverting too far, too fast. A red face often happens when inverting, causing the blood to flow to your brain, eyes, skin and hair. Expect some back soreness to incur when beginning inversion therapy. Like any exercise program, your body must get use to hanging upside-down. A high state of relaxation can occur during inversion therapy, resulting in a normal decrease in heart rate and blood pressure. If you should experience severe pain or have concerns about anything regarding inversion therapy, visit your doctor and discuss your concerns.
When Not To Invert
Inversion therapy is not for everyone. Using blood-thinning drugs or aspirin risks increased circulatory problems. Bone weakness, recent fractures, skeletal implant or spinal injuries may become exacerbated. Pink eye becomes increasingly irritated during inversion therapy. The pressure created by hanging upside-down can increase the risk of blindness for individuals with glaucoma. Inversion therapy isn't recommended for those individuals who suffer from heart problems, circulatory problems, high blood pressure, hypertension or those who have had a stroke. The pressure from inversion can irritate hiatal hernias and ventral hernias. A middle ear infection can cause disorientation after inversion. Extremely obese individuals could have undetected health issues that inversion therapy could worsen. Retinal detachment could get worse with inversion therapy. Pregnant women should seek the advice of their OB/GYN before inverting or beginning any exercise program.
References
- Evolution Health.com: FAQ's about Inversion Therapy
- Mayo Clinic: Does inversion therapy relieve back pain? Is it safe?
- Pain Prevention: Inversion Therapy
- Manuals Online: Reebok Inversion System User's Manual
- Manuals Online: KeysFitness IT-2 Owner's Manual
- EnergyCenter.com: Inversion Therapy -- Suggestions for Getting Started
