Tipping backward on a table, keeping the feet in the air looking like some kind of torture. But, do you know it is a form that can relieve back pain. Depending on this distraction traction concept, inversion therapy creates pressure on the nerves and decreases back pain.
Some doctors and physical therapists recommend the inversion table to patients with back pain, neck pain, disk herniation, or nerve pain. Also, those who have a tight trunk and spine muscle find this table much beneficial. In this article, we will provide the steps for using an inversion table.
What Is an Inversion Table?
Inversion tables are usually long tables with a hinge in the center to anchor the feet or legs. It works by using the body weight and gravity to pull the spinal bones. Also, it allows enhancing the movements and space between the vertebrae. profitnessgears.com have an amazing collection of inversion tables. User tightens their feet safely in the device. Until they reach the desired angle, tilt it slowly into a head-down position.
It works efficiently and conveniently by applying force to the spine. This device is ideal for people with chronic lower back pain, scoliosis, sciatica, and poor blood circulation. This inversion table can be easily found in a physical therapy clinic and health club. You can purchase it for home use also.
How to Use an Inversion Table for Back Pain: Easy Steps
Before starting to use an inversion table, you should know the proper using process. Follow the below steps to know how to use an inversion table for back pain.
1. Set up the Inversion Table
At first, place the table securely on a flat surface. Correctly connect all the pivot points, joints, and straps. You have to check these things every time when using the table to avoid any accident or injury. Make sure, before starting using the table, to read the whole instruction manual thoroughly. As this table will support your whole body weight, it is essential to accurately do all the steps. While using this table, it will be better someone is with you in case of any issues.
2. Secure Your Position
Wear athlete shoes for getting firm support. Never use this table with bare feet. Adjust the table with your height and stand by keeping your back against the table. After that, put your feet one at a time onto the footrests. At this time, pull the lever up and lock your feet with the foot straps.
Each table comes with a body strap, ankle bar, or any other device to safeguard you. So, before inverting yourself, lock the safety gears in place. Ensure that the ankle straps are not too tight or too loose.
3. Start Inverting
Firstly decide in which angle you want to start. Beginners can start gently with a 20-degree inversion for 2-3 minutes until getting comfortable. Many inversion tables are designed with a pre-set mechanism and safety handles. With the pre-set mechanism, you can angle first, and you can use the handle to grab while leaning back.
Go slow; otherwise, you may feel disorienting or strange while tilting. Use the inversion table twice a day, try an angle between 20° to 60°. You can increase the inversion angle and duration after getting comfortable. Slowly and gently try to increase 10° angle at a time. There are various exercises and scratches that you can try after getting fully flexible and comfortable.
4. Return to the Horizontal Position
Once stretched out fully, grab the handles and return to the horizontal position by rotating yourself upright. Then, relax for 1 to 2 minutes. It will help the blood flow to adjust. Once you feel stable, return to the starting position slowly and unhook yourself for getting out.
Inversion Routine for Curing Back Pain
An inversion table is recommended as part of a treatment program to ease the back pain. Follow the below instruction to get the best benefit from this table. This should be done when you get comfortable with the table. Also, when you can easily increase the angle without having any issue.
- Whenever using an inversion table, use gentle movements to avoid further pain or injury.
- Secure yourself accurately with the inversion table.
- For one week, try inverting at a 25° angle for 5 or more minutes. Do it twice a day to make your body adjust to the table quickly.
- Increase your angle per week by 10-20 degrees.
- Once increasing the level, breathe deeply and push back to a 45-degree angle. Stay there for 1-2 minutes.
- Raise the hands above your head, and it will create a better spinal traction environment. Keep yourself steady and comfortable.
- You should reach an angle between 60-90 degrees for 5 minutes.
- Whenever you feel intense pain use this table 3 or more times each day.
An inversion table is not only beneficial for ease back pain, but it can also improve flexibility and relax the muscles. Also, it is a conservative treatment for avoiding surgery economically and safely. Inversion therapy creates a protective fluid around the spinal discs, removes spinal waste, decreases inflammation, and increases blood flow through the muscles. To get all these benefits, you should carefully follow all the above steps.
Conclusion
Inversion therapy is usually used to relieve back pain. Mostly that is caused by spinal stenosis or other spinal issues and degenerative or herniated discs. These health conditions cause pain in the back, legs, feet, and buttocks by creating gravitational pressure on the nerve roots.
During inversion therapy, the upside-down body position reduces the pressure between nerve roots and the vertebrae. In this way, it helps to relieve back pain in the short-term. This article provides how you can use an inversion table for back pain. So, without further delay, start using this amazing product to ease your back pain.