How To Use An Inversion Table

Learning how to use an inversion table can help those with spine issues. Inversion Tables are designed to allow the individual to turn upside-down and on downward angles with the goal of realigning the spine and relieving pressure or pain. Though these tables can be purchased for home use, it is advisable to have another person present when using one, for safety and assistance. The process of inverting is a slow one. If you simply jump on the table, strap in and go upside-down, there can be issues with blood rushing to the head, dizziness, and even nausea but there can be other issues with potentially pulled or pinched nerves, especially along the back, which can lead to significantly increased discomfort. 

Typically, once positioned on the inversion table the table is leveled off so the person on it is laying parallel to the floor. Slowly the head is lowered until the feet are slightly above head-level, approximately forming a 20-30 degree angle. It should be noted that it is not necessary to go completely upside-down (90 degrees) as the pressure on the spine is increased once the head is on a downward angle (20-30 degrees). Overtime the individual can adjust the table so the head goes lower and lower and the feet come higher. The average length of time spent on an inversion table varies from person to person, but typically recommended times are about 10-20 minutes once or twice a day.

People, especially beginners, will feel slightly increased pressure in the head and may feel flushed or red from the inversion table use. This is normal and one can try using the inversion table for short periods until they are more used to the experience, or try rocking slightly while inverted, if this does not cause any added discomfort. As with any form of exercise or physical therapy activities, one should always consult with a qualified physician prior to investing in or attempting these things on their own.

Things You Will Need:

  • Inversion Table
  • 10-20 minutes once or twice a day
  • An Inversion Buddy, preferably another adult that can assist in moving the table and getting on or off the table

 Basic Steps for Using an Inversion Table:

  1. Make sure that there is enough room for the table to move freely and easily. With the table in a vertical, upright position stand near the table and carefully position yourself securely
  2. With assistance from an inversion buddy or healthcare professional, slowly move the table to a horizontal position so you are laying on your back
  3. Once you have adjusted to this flat laying position, slowly move the table so that your head is a couple of inches lower and your feet are a couple of inches higher
  4. Move slowly, allowing your body to adjust to each new position
  5. Lower your head a couple more inches, as long as it is comfortable; over time you may be able to go completely vertical, upside-down
  6. Limit use to about 10 minutes at first, and use once or twice daily or as directed by a healthcare professional such as a chiropractor
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