Inversion therapy is one of the best methods that help relieve pain in the back. Pain felt in the back area is mainly due to herniated or degenerative discs in the spinal column. In addition to that, pain may also be caused by spinal stenosis — a condition wherein the spinal canal narrows in an abnormal way — and other spinal conditions.
All these contribute to gravitational pressure to be placed on the nerves, which is the main reason why pain shoots up to the feet, legs, hips, back, and buttocks.
Inversion therapy requires placing one’s body in an upside down position using either an inversion frame or table. Using an inversion table may seem to be difficult, but once you learn it, you’ll find it an extremely relaxing and rejuvenating treatment for your back pain.
The following are some methods that teach you how to use an inversion table:
How to Operate
- Place your table on a flat surface. Make sure all straps, pivot points, and joints are connected correctly. It is also important to check these every time to prevent any accidents from happening.
- Step into your starting position with your back against the table. Raise your feet one at a time onto the steps. Slightly lean forward while keeping your back straight. This will pull up the lever and lock your feet in place.
- Secure your body with straps. Some inversion tables may have body straps, ankle bars, or other securing mechanisms. Check that all these are locked and in place before beginning with your inversion session.
- Grasp these straps and push off them to start inverting your body.
- When returning from your inverted position, allow 1-2 minutes for the flow of blood in your body to adjust. Avoid returning to your original position in an abrupt manner.
Routine for Back Pain
- Only use an inversion table when advised by your doctor. Remember that this is a treatment meant for mild relief, and not to treat chronic pain.
- Make sure to secure the strap found at the bottom of your table. This avoids you from inverting all the way.
- Always use gentle movements when adjusting your position to prevent any pain or injury from suddenly occurring.
- Make sure you are secured in the inversion table. Push back against the handles and stay for a minute to help your blood flow change before proceeding to the next angle.
- Push back further until you reach a 45-degree angle. Stay for 1-2 minutes while breathing deeply and calmly.
- Keep your hands raised above your head to allow for better spinal traction. Make sure you feel comfortable first in your inverted position before doing this.
- Continue with your inversion session for 5 or more minutes at an angle of 25 degrees for a week. To help your body grow more accustomed to inversion therapy, try going twice a day.
- Slowly increase your angle by 10 or 20 degrees until your reach the 60- or 90-degree angle. When you do, stay for 1-5 minutes.
- Try using the table for 3 or more times on a daily basis, or whenever you start feeling the pain in your back again. Take note that inversion tables only provide temporary relief, which is why using it more frequently will allow you to better enjoy its benefits.
- To know which routine works for your different levels of back pain, it is handy to keep a journal where you will take note of these things. Make sure to jot down the angle and number of repetitions you need per day.