How to Use an Inversion Table for Lower Back Pain?

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Inversion therapy can offer fantastic results for those suffering from lower back pain. It is estimated that over 80% of Americans will suffer from lower back pain at some point in their lives, so it’s no wonder that inversion therapy has really taken off in the last few years.

Inversion therapy has been practiced by yoga masters for centuries, in the form of headstands and shoulder stands, but with the use of an inversion table, anyone can now enjoy the benefits.

As such, we looked at how to use an inversion table for lower back pain. 

Safety Advice

Before considering using inversion therapy, you should always consult your doctor as it can be harmful to people with certain conditions such as those found below.

  • Brain conditions and trauma
  • Heart or circulatory system issues
  • Bone conditions or injuries
  • Digestive conditions
  • Obesity
  • Recent surgery
  • Any eye, ear and nasal conditions or problems
  • Pregnancy 
Inversion Table for Lower Back Pain

Using your Inversion Table for Lower Back Pain

If you are suffering from lower back pain, then investing in an inversion table will likely save you a lot of money. If you’re currently spending a small fortune on massage therapists and chiropractors, then you’ll probably make your investment back in a matter of months.

The FDA has currently approved just one brand for the marketing of inversion tables as medical equipment, but their approval does show that inversion therapy works to treat many types of back pain.

Using an inversion table can help with pain management, although sometimes its effects can be short-term. By relieving your body (especially your spine) from the daily pressures of gravity, your body is allowed to experience a full stretch.

This stretch will help your back pain by increasing blood flow and circulation to your muscles, joints, and areas between your spine’s vertebrae. As a result, it will help your muscles and body relax and take pressure off from trapped nerves and weight-bearing joints.

How to Use

How to use an inversion table for lower back pain is all about stretching your body out as fully as you can, comfortably. The three most commonly asked questions are, what angle to use, how long to invert for, and how often to use your table.

1. What Angle to Use an Inversion Table?

If you have never used an inversion table before, then you should start your therapy with the lower inversion angles that the table offers. Give yourself time to feel comfortable on the table, and in the inversion. Build the angle of inversion up gradually to greater angles as you feel more comfortable in the inverted position.

While most tables offer a full 180-degree inversion, many people feel more comfortable inverting at just 30 degrees. To feel the full benefits of inversion therapy on lower back pain, it is suggested that you should try to work up to an inversion of at least 60 degrees. However, it is more important that you listen to your body, and go with what you feel is the most comfortable.

2. How Long to Use an Inversion Table?

As with the angle, you should also build up the time spent on the table, slowly and gradually. Anywhere between one and three minutes is plenty of time for a beginner.

Even for more experienced users, you should only stay inverted for as long as you need your body to fully relax into the stretch and feel immediate benefits of pain relief. Most people find that this can be achieved within three to five minutes, but there is really no set time limit.

How Often to Use Inversion Table

3. How Often to Use Inversion Table?

The trick to combating back pain and feeling other health benefits from using inversion therapy is by using your inversion table regularly. Regular use is more important than time spent on the table.

You should try to use your inversion table twice or three times a day. Twice a day fits into most people’s routine pretty well with a few minutes of stretch in the morning and then another period of inversion later in the evening. You can also use your table at any time you are experiencing lower back pain for almost immediate relief. 

Ditch Those Pain Pills

Relying on pain medication to see you through periods of back pain isn’t ideal. Plus, as time goes on, you need more medication to feel the same effect as your body grows accustomed to them. Alternatively, regularly seeking relief through massage therapists and chiropractors can be costly.

Investing in and using an inversion table to alleviate lower back pain is not only a cheaper option in the long run, but it is also great for your body and spinal health in general.

How to use an inversion table for lower back pain is to use it regularly, each day if you can. Try to work up to an inversion angle of at least 60 degrees, and only use the table for as long as you feel comfortable. Lastly, remember always to consult your doctor first, and listen to your body about what feels good.

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