How to Use an Inversion Table – 7 Steps to a Safe Routine
Inversion table therapy is continuing to grow in popularity as more and more consumers are learning about what this exciting treatment option has to offer. Fortunately, using an inversion table is fairly simple and requires minimal effort. In our article, we’re going to offer seven steps to teach you how to use an inversion table safely and effectively.
1. Consult with Your Doctor
The first and most important step we will cover in our how to use an inversion table article is the importance of consulting with your doctor first. Just like any other treatment method, there are certain real risks associated with inversion table therapy. This method of treatment might aggravate certain medical conditions like high blood pressure, glaucoma, and heart issues.
This is why it is strongly recommended to consult with your doctor first before trying this therapy. They will perform a variety of tests to make sure that you are in good enough health to try this procedure. In addition, they may be able to help you customize a treatment routine that they feel may benefit you with your new inversion table as well.
2. Don’t Forget Proper Assembly
The best inversion tables are not going to do you any good as long as they are not assembled correctly. This is why we cannot stress enough the importance of proper assembly in the second step of our article on how to use an inversion table. To assemble your inversion table correctly, start by making sure you have all the parts necessary and the proper tools.
You can do this by carefully reviewing the instruction manual that came with your inversion table. It should have a breakdown of all the included parts as well as the recommended tools. Once you have verified this information, carefully follow the manufacturer’s assembly instructions.
Pay careful attention to the connecting joints and make sure that you fully tighten them. If you do not feel comfortable assembling the inversion table by yourself, consider opting for professional installation instead.
3. Make Sure You Have a Clear Area
The third step that we feel all users should consider when learning how to use an inversion table is to understand the importance of having a clear treatment area. While inversion tables come in a wide variety of styles, all of them require a clear space for you to use them safely and effectively.
Once your inversion table is completely assembled in the room that you plan to use it, make sure that you have plenty of space to use it unobstructed. You can do this without getting in it by gently moving the table into a reverted position.
Ideally, you should have at least a foot or more between where the head area rest and the nearest wall or object. The same standard can be applied to the foot area as well.
4. Consider a Spotter for Your First Time
A great tip for beginners who are trying this therapy option for the first time is to consider a spotter. This is similar to what you would do with weight training. A spotter will help make sure that you can safely return to your initial starting position once you end your inversion therapy session.
It’s important to note that inversion tables are designed to safely use them by yourself with little or no assistance. However, beginners are often afraid of hanging upside down their first time. Therefore, having someone there with you can help you relax. In addition, a buddy can sometimes make sticking to a new treatment option easier by working with someone who could benefit from the therapy option as well.
5. Start Slowly and Listen to Your Body
The fifth step that we will cover in our article on how to use an inversion table is to always listen to your body. While certain exercises like weight training may cause a slight amount of pain, inversion therapy is not meant to cause lasting discomfort. To minimize the risk of injury, it’s recommended that you start slowly and take your time adjusting to the feeling of being inverted.
A good idea would be to do smaller inversion sessions multiple times each week. You can try a routine where you complete an inversion therapy session one day. Afterward, allow two days off to see how your body is adjusting. As you get used to the routine, you can gradually decrease the number of off days between each session.
6. Plan a Follow-up Visit with Your Doctor
The sixth step that is worth covering when learning how to use an inversion table is to remember to schedule a follow-up visit with your doctor. The exact time-frame for when to schedule the follow-up visit will differ from person to person. In most cases, a follow-up visit works wonders in approximately one to two months after you have begun inversion table therapy treatment.
The reason you should schedule your follow-up visit is to allow your doctor to assess your health. Specialists are the only ones capable of determining how the inversion therapy is performing. They may order updated X-rays and other lab work to make sure your health is continuing to improve. Remember, always follow the professional recommendations of your doctor for best results.
7. Don’t Forget Regular Maintenance
Our seventh inversion table step to remember is to make sure your inversion table receives adequately maintenance. In most cases, inversion tables will last for several years with proper care and usage on your part. Some common examples of regular maintenance include checking screws and connections for wear and tear as well as lubricating joints.
Remember to always follow the manufacturer’s instructions to make sure that your warranty remains valid. In the event that you discover a part that needs replacing, immediately stop using the device and speak with the manufacturer to seek a replacement part or repair. A good rule of thumb to follow is to perform a basic inspection of your inversion table before each use as well as a more thorough inspection once a week.
Frequently Asked Questions (FAQs)
Does inversion therapy make you taller?
The rumors you have heard are true... yes, inversion therapy can make you taller! Inversion therapy stretches your vertebrae apart through spinal decompression, gently and naturally stretching your spine, resulting in not only pain relief, but also better posture and consequently, standing taller. However, one shouldn't expect to see a major difference in height from using an inversion table.
What are the different uses of inversion therapy tables?
There are many benefits of inversion therapy. An inversion chair, inversion table, or gravity boots can provide near-instant pain relief to many ailments, ranging from herniated discs, sciatica, general neck pain, tight muscles, muscle spasms, or sciatic nerve pain. Some users have also adapted workout routines while in an inverted position, aiming to work the back muscles, leg muscles, and core.
Do inversion therapy tables really work?
Inversion therapy tables provide near instant, temporary relief through what doctors call "spinal traction." Spinal traction encompasses spinal decompression and in total, reversing the effects of gravity on the spine. However, inversion therapy tables aren't to be used for permanent pain relief or frequently over a long period of time. Inversion tables are said to contribute to high blood pressure, low heart rate, and increased blood flow to the eyes, sometimes resulting in bleeding in the retinas.
What are the effects of using inversion table therapy for cervical and back pain?
Your cervical vertebrae take the brunt of gravity's effect on your body, as they are unsupported and forced to carry all of your head's weight. Every time you move your head, your cervical vertebrae are in motion. Inversion table therapy can decompress and realign your cervical vertebrae just like the rest of your spine, and decrease shoulder and neck pain. If you are looking for relief for your cervical spine pain, however, you should take your first few rounds of inversion therapy slowly, and not at a fully inverted position. Start by inverting slightly and only for 1-2 minutes, and as your body adjusts to being inverted, begin increasing time and angled position, until you invert completely.
Does inversion therapy help with bulging discs in the spine?
Inversion therapy and spinal decompression are known for providing relief from multiple causes of back pain, from bulging discs to sciatica.
The Bottom Line
By following the seven tips outlined in our guide, you should now have a sound understanding of how to use an inversion table. Remember, your safety is the most important factor to consider. You should always pay careful attention to your doctor’s recommendations. If you have any inversion table tips you would like to share, tell us about them in the comment area.