Spinal Decompression Stance: How an Inversion Table Can Help

Spinal Decompression Stance as illustrated by woman on hands and knees entering yoga pose

In today’s stressed-out society, it is not uncommon to know someone using a spinal decompression stance for back pain relief. It’s not surprising as we sit on our way to work, sit while we work, then sit on our way home. This sedentary behavior can lead to spinal compression, which causes neck and back pain.

There are ways to alleviate and reduce these pains. The use of a spinal decompression stance, decompression therapy, and inversion tables have all been shown to provide back and neck relief. In this article, we’ll discuss how spinal compression occurs, give information on spinal decompression stances, and discuss the benefits of spinal decompression therapy with an inversion table.

What Causes Spinal Compression?

Perhaps the most common cause of spinal compression is moderate wear and tear on the spinal column. This degradation is known as osteoarthritis. This type of spinal compression usually occurs in people over the age of 50.

In addition to osteoarthritis, you may see scoliosis, spinal injuries, rheumatoid arthritis, or an infection. These can develop very quickly and can happen to anyone at any age.

Symptoms of Spinal Compression

As mentioned, spinal compression symptoms can develop over an extended period of time or very quickly, depending on the injury. Common symptoms include stiffness and pain in the lower back, numb arms, hands, or legs, difficulty with hand coordination, and neck pain. More severe symptoms could include loss of bladder control and severe difficulty walking.

What is Spinal Decompression Therapy?

The purpose of decompression therapy is to provide back relief. When using spinal decompression therapy, the goal is to decompress the spine and allow it to return to a relaxed position. Non-surgical decompression therapy typically uses an inversion table. An inversion table lets you hang upside down, which enables gravity to gently pull the spine and put it back into place.

What is the Best Spinal Decompression Stance for Relief?

Along with spinal decompression therapy, there are some stances you can do at home to help with the healing process. One spinal decompression stance you might consider is called the child’s pose. You perform this stance from your knees, then press your lower back down to your feet. Stretch your arms forward, and you’ll feel your spine elongate as the pressure disperses.

A second spinal decompression stance you might try is known as the cat stretch. This stance starts in the cow stance, which has you get down on your hands and knees. Then, raise your chin as your push your navel toward the floor. Next, you’ll want to perform the counter-movement.

Doing the cat stretch allows you to extend each spinal disc and relieve pain in the lower back area. You do this by arching your back like you’re an angry cat. Alternate these two stances for half a dozen rounds to get the maximum benefit.

You can also try the spinal decompression stance referred to as knees to chest on back. This stance requires you to lay on your back and curl your knees up into your chest. Hug your knees to your chest, then rock back and forth to relieve pressure in different areas of your back.

If you have access to an exercise ball, you can also use this as a method of spinal decompression. Find a large ball that works for your height and lay face up on the ball. Roll backward and forward, if you’re able to, and extend your spine. This spinal decompression stance removes pressure from the discs.

Spinal Decompression Inversion Table Exercises

Inversion tables offer a wide range of benefits, which come from regularly exercising on your inversion table. Here are a couple of ways you can take advantage of your inversion table while alleviating neck and back pain caused by spinal compression:


Perhaps the most common inversion table exercise, inversion sit-ups are much more beneficial than traditional ones. Make sure your ankles are locked into place before beginning, then fold both arms across your chest. Slightly bend at the hips, which lifts the body against gravity. You’ll notice an immense improvement in your back pain after just a few weeks of inversion sit-ups.


The nice thing about using an inversion table to stretch is that it doesn’t require a lot of effort. Just tilting the table ninety degrees stretches out your spine and muscles. If you want more of a challenge, you can twist from side-to-side and stretch your hips. You could also go all out and attempt to touch your toes while upside down.

Benefits of Spinal Decompression Inversion Table Therapy

Inversion table therapyuses the effects of gravity to alleviate the pain caused by spinal decompression. That’s not the only benefit, though. Here are just a few of the many benefits of inversion therapy:

Back pain reduction

Using an inversion table for spinal decompression therapy can significantly reduce your back pain and pressure in your spinal column. It can also rehydrate the discs located in your spine and relax your back muscles.

Hanging upside down on your inversion table opens up your back and gives your muscles and spinal column an opportunity to relax. This relieves any stress in your back and can help reduce or even eliminate chronic back pain.

Stress reduction

It doesn’t take long to feel the effects of hanging upside down. Within just a few minutes, you’ll notice how relaxed and stress-free you feel. Using your inversion table allows you to spend a few minutes meditating and letting go of your worries. At the very least, inversion therapy puts your body and mind at ease.

Improve brain function and balance

As you hang upside down on your inversion table, oxygen-rich blood begins to flow to your brain. The feeling is a little weird at first, but once you adjust to it, you’ll notice a change. Your brain is your body’s biggest consumer of oxygen, so more blood means more oxygen. This means better brain function.

Vertebrae improvement

Reducing spinal compression isn’t the only area impacted by using an inversion table. Your ligaments and joints benefit as well. While upside down, the vertebrae located in your spinal column can also open up and begin decompressing. This is especially useful for those that have had joint pain in the back or neck.

Increase flexibility

Inversion decompression therapy has also shown to increase flexibility. While inverted, your vertebrae separate and stretch, which allows them to restore previous elasticity and shock absorption. It also reduces pressure on the discs in your lower back, which serves to improve flexibility and mobility.

Leg and core improvement

A huge benefit of inversion decompression therapy is the ability to do exercises without the impact of hitting the ground. You can perform a variety of exercises while inverted, including push-ups, squats, and crunches. Because you have the added challenge of working against gravity, you’ll notice these workouts are harder, but much more beneficial.

Spinal Decompression Stance Stretching

Image CC by 0, by StockSnap, via Pixabay

Spinal Decompression Stance Plus Inversion Table Therapy

In order to get the full benefit from your spinal decompression therapy, you’ll want to do use both a spinal decompression stance and an inversion table. Performing your spinal decompression stance can help heal your spinal compression.

If you’re not sure of a good place to find a quality inversion table, you can find some great suggestions here. Look for an inversion table that is the right fit for you.

Performing exercises on your inversion table can go a long way in helping with your spinal decompression. Pair it with your spinal decompression stance and decompression therapy, and you’ll continue to see positive results.


Featured Image: Via Amazon

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