How to Use an Inversion Table for Back Pain Relief

How to Use an Inversion Table for Back Pain

Is Inversion table exercise effective in relieving back pain? Yes!

The term ‘back pain’ is a general word used to denote a more serious spinal issue. It can happen from various health conditions such as degeneration of discs, Sciatica, or herniated. Typically, the magnitude of back pain differs from person to person depending on the infection’s extent, the affected area, and the person’s age.

How to Use an Inversion Table for Back Pain“Anyone suffering from back pain wishes and aims to have their problem fixed, and this is getting relieved from extreme pain. Although there are various methods a person can use to relieve their back pain, routine inversion therapy is one of them, and it is more convenient to use at home and at any time.”

It is important to note that the exposure of nerve roots can be caused by various health conditions such as wear and tear of spinal discs, which forms the basis of back pain. It can cause very sharp pain when the body weight and gravitational pressure exerted on them particularly on the affected area such as the backbone, hip joints, knees, and feet, among other lower body parts.

Inversion therapy uses the principle of pressure difference. To create extra space between their vertebrae and the nerve root, a person turns their body upside down reducing the gravitational pressure and the weight above the affected area. Besides, inversion therapy reduces the back pain for a few hours, especially when treating a fresh back injury.  Using the inversion table, you will be required to position your body legs up and different angles such as 30, 45, 60, 80 or even 90 degrees.

How to Use an Inversion Table for Back Pain


First Method : How to perform routine inversion table exercise for back pain.

Step 1.

Note that you should adhere to your doctor’s instructions besides performing routine inversion table exercises. However, such exercises will help you deal with minor back and joint pain but not relieve severe pain.

For chronic pain, use anti-inflammatory drugs in addition to epidural injection, physical therapy, and routine exercise. Surgery can also help deal with your condition if the above treatment options aren’t working for you.

Step 2

Always use moderate movements when using an inversion table since this will prevent you from inflicting yourself unnecessarily pain.

Step 3

Let your body lie on the inversion table so that you can comfortably push the handles back until your entire body lies horizontally. You can stay fixed on this position for several minutes for better blood movement in the whole body parts.

Step 4

Now you can raise your table for about 30 to 45 degrees. Stay in that position for not less than a minute or two.

Step 5

To make sure your spinal attains maximum traction, ensure your hands above the head are elevated, but always make sure your back is comfortable.

Step 6.

Maintain working up for about five minutes, but you can re-adjust to a 25-degree angle for about one week. For better results, you can perfect these exercises at least three times a day.

Step 7

As time goes on and you feel more comfortable with challenging workouts, you can drastically increase the workout angles, say by an interval of 10 to 20 degrees, until you reach the 90 degrees angled activities.

Step 8.

Carry out frequent inversion table undertakings, even having good heath free from back pain. This temporary relief of back pain is an indication that your inversion table exercises are practical. Do not pressurize yourself to reach over 80 degrees in your workout. You will still feel better even when working at 50 to 60 degrees.

Step 9.

Make notes about your routine achievements as it can help you master how to benefit from your inversion table maximally. Make sure you stick to your schedule for better results. Besides, repetitive workouts enable your body back to heal faster. This is the first method of using an inversion table for back pain relief and the 2nd method is given below. Have quick a look:

Inversion Table for Back Pain

Second Method: Operational method of inversion table for back pain relief

Six simple steps on how to perform exercises on your inversion table to get maximum liberation of back pain

Phase 1

Position your inversion table on a level surface. Make sure you correctly connect all the straps, joins, and pivot points when using your table to avoid grave accidents.  Besides, before performing any activity, ensure you understand the user manual. This can help you avoid making mistakes and getting the best out of your exercise. An ideal inversion table should support your body weight, but this is only so if you follow all instructions correctly. During the first days of exercises, it is highly recommended to perform your table exercises under someone’s watch. They can help in case of an emergency.

Phase 2.

Always be in your athletic shoes when exercising on your inversion table. This is because they enhance your support after the inversion table locks into its place. Note that you should never exercise in your inversion table without shoes.

Phase 3

With your back just before the table, step into the station. Carefully advance your feet onto the stepping pads. This will help you lean forward comfortably. Always ensure that your back is straight and comfortable before you can pull up the table levels.  Ensure to secure both of your feet using the fastening gears on the table to avoid unwanted movement.

Phase 4.

Secure your body in a comfortable position using the zippers on the table.  Depending on the fastening mechanism on your inversion table, lock your body in a comfortable position. For instance, you can use the body straps to lock your body in a fixed position to avoid silly movement mistakes. Make sure you comply with all the particular safety measures for your inversion table.

Phase 5

Hold the straps found on both sides of your inversion table. To change the current workout angle, push the straps accordingly.

Phase 6

Take 2 to 3 minutes at a particular angle before you can pull the straps to return to the straight position. The reason is to facilitate blood circulation to the rest body parts. Once you feel relaxed, gradually start over and this time round spend more time on the table, say, five before unhooking yourself to end the session.


Back pain is a common health condition resulting from many ailments such as inflammation of spinal bone tissue. For instance, spinal misalignments and tense muscles are common causes of damage to spinal bone’s soft tissue.

The inevitable force of gravity and some impact activities, insert compression pressure on the spinal discs between the spine and the vertebrae.

The decrease of space between the spinal discs results in exposing the sensitive nerve roots, which causes severe pain when pressure is inserted over them. Routine inversion table exercises can help lessen such back pain by enlarging the vertebrae inter-disc space.


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