Inversion tables can be effective equipment in the fight against back pain, at least on a temporary basis. Figuring out how to strap yourself onto the inversion table and how use it is a simple process, but knowing how long you should remain inverted can be more challenging. If you are unaccustomed to inversion or have certain health conditions, remaining upside-down for too long could be a danger to your health.
Starting Out
Susan Spinasanta, the senior medical editor for SpineUniverse.com, advises that you begin your inversion training very slowly until your body becomes accustomed to it. This means that you should only set the table to around 15 degrees of inversion at first and invert for 30 seconds or less at a time. Your initial two weeks on the table should have you inverting only as long as you feel comfortable and never more than a couple minutes a day.
Advanced Training
Once you are more comfortable on the equipment, you can increase the amount of time you spend on it. Authors Kenneth L. Knight and David O. Draper state in the book "Therapeutic Modalities: The Art and the Science" that patients accustomed to inversion can spend up to 15 minutes a day on an inversion table. This time can be broken up into two or three shorter sets depending on what your body can handle.
Signs to Stop
When you use inversion therapy, it is critical that you pay close attention to your body's reaction. If you feel dizzy, lightheaded or experience any kind of discomfort, you should stop the inversion immediately and return yourself to an upright position in a controlled manner. Remaining inverted when you experience negative side effects can lead to injury and possibly death.
Inversion Dangers
Inversion tables present a serious danger to users that are at risk for high blood pressure, have other forms of heart disease or have bone fractures. As you invert your body, your heart rate slows down and your blood pressure begins to rise. If you are using any medication or have any disease that your doctor says will put you at risk while inverted, you should not use an inversion table at all.
References
- "Therapeutic Modalities: The Art and the Science"; Kenneth L. Knight and David O. Draper; 2008
- Mayo Clinic: Inversion Therapy--Can It Relieve Back Pain?; Randy A. Shelerud, M.D.
- SpineUniverse.com; Turning Back Pain and Sciatica Upside Down; Susan Spinasanta
- Teeter Hang-Ups F5000 and F6000 Inversion Table Owner's Manual
- Stamina Therapy Inversion System Owner's Manual
