DIY Inversion Table – 7 Steps on Creating Your Own Spinal Decompression Tool

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If you suffer from back pain, you will definitely want to do anything you can to help ease the pain you feel and promote healing. Some spinal patients like to use inversion tables, which temporarily decrease spinal pressure.

Before you use one, it’s important to understand the science behind inversion tables. According to the Mayo Clinic, spinal decompression, which is what these tables accomplish, is ineffective for long-term relief. However, some people find the temporary relief these tables provide to be incredibly valuable.

While many people who use inversion tables purchase them, you can save yourself a significant expenditure by creating an inversion table yourself. This article will outline seven steps you need to properly use a DIY inversion table.

7 Steps on Creating Your Own Inversion Table

a simple black inversion table

1. Research Different Inversion Tables

If you are planning on creating an inversion table to help with spinal issues, you will first need to make sure you know how inversion tables work. It may be useful to watch online videos of commercial inversion tables and see how pivot points, foot restraints, and other key elements work. If you are determined to make your own inversion table, the end result will be of much higher quality if you have a firm grasp of the basic mechanics.

2. Look at Other DIY Inversion Tables

Looking at commercial tables is one thing, but if you want to make your own table, studying a DIY inversion table (or more than one) will give you ideas for creating your own. Many people who create their own tables do so using what they have lying around, so it’s rare that you see two identical tables.

3. Decide What You Need

Before you go about gathering materials, it’s a good idea to make a list of what you need. This isn’t a list of specific items–rather, it’s different elements of the table. For example, you need a board sturdy enough (and long enough) for you to lie down on. You’ll also need some sort of pivot or swivel so the table can move, as well as legs to hold the table above the ground. This list can help you keep track of what materials you’ve found, and which ones you still need.

4. Gather Materials

As mentioned above, it’s important to understand the basic mechanics of an inversion table–if you’re making a DIY inversion table, you need to develop an eye for what sorts of household items (old ironing boards, plastic tubing, etc.) might work for construction materials. Once you have looked into how these tables work and have looked at some examples for inspiration, you’re ready to start gathering necessary materials.

If you want to save as much as possible, look around your home first for things that might work. Boards (even ironing boards), legs to elevate the table, and other key parts can often be found in our closets or basement. Make sure all the materials you choose are sturdy–while saving money is great, it’s better to spend a little time and money at the hardware store than it is to make a table that breaks and injures you further.

5. Assemble the Materials into Your Inversion Table

This part can be enjoyable, but it will take patience. If you prefer to build the inversion tool using trial and error, you may be able to figure out how to assemble all necessary parts. Alternatively, you may want to revisit each DIY inversion table you looked at for inspiration. Reminding yourself of how these tables were constructed can help you when it comes to your own DIY inversion table.

6. Make Sure the Table Is Very Secure

This gets its own step because it is absolutely crucial. Don’t just throw everything together and jump on your table–if it breaks, you may injure yourself further and also damage your materials. It’s a good idea to test sturdiness at each point in the process as well as at the end. This way, you can fix stability issues as they arise.

7. Troubleshoot the Table If Necessary

Once your table is complete, check it for issues. Maybe the range of motion isn’t exactly as far as you wanted, or maybe you want to add a pillow for neck support. It’s important to remember that this is a process that takes time, and the extra time spent troubleshooting will be well worth it when you have a completed DIY inversion table.



Alternatives to the Inversion Table

a young woman doing a yoga pose

Not every person is comfortable with making a DIY inversion table, or with using an inversion table at all. Fortunately, if you suffer from chronic back pain, there are other things you can do that might bring you some relief. Or, better yet, you can combine using your own inversion table with the following exercising ideas.

#1. Strengthening Your Core Muscles

One thing that can help, if you don’t already train your core, is strengthening abdominal and back muscles. You may choose to weight train, do bodyweight exercises, get an ab wheel, or pick another form of exercise. When your core muscles are strong, they support your back more easily, and this can take pressure off your spine, making it easier to move through the day without pain.

#2. Stretching

Another helpful alternative is stretching. There are many spine stretches designed to help with back pain in various parts of the spine. Be sure to research different stretches if you have back pain, and do these stretches at least a few times a day. Over time, if done improperly, these may increase your pain.

#3. Regular Exercise

Lastly, regular exercise–whether it’s cardio, strength training, or both–can help to improve back pain. Many people are tempted just to sit still or lie down continuously when their back is painful, but too little exercise can also prove to be detrimental.

Putting It All Together

Essentially, if you think an inversion table may help your back pain, you have the option of making one yourself. This option can save you a significant amount of money, and you might even end up with a result you’re proud of. All the above steps of a DIY inversion table are not that hard to follow if you have enough perseverance and patience. However, if the inversion table option is not for you, there are still other options you can try in order to relieve existing back pain.

Image sources: 1, 2, 3

Last update on 2021-03-09 / Affiliate links / Images from Amazon Product Advertising API

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Steven D. Schiller -

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