What Is an Inversion Table & How Is it Used?

Using an inversion table can help lower back pain.

An inversion table is a flat, padded board that you hang from upside down or at a slight angle. Some health and fitness professionals recommend it as a way to stretch the spine and relieve lower back pain.

Design

An inversion table holds your feet securely in place so that you can lay your body back and be in full or partial inversion. This allows your spine to be stretched by your own body weight. Inversion tables can be adjusted to your height.

Benefits

Using an inversion table can stretch your spine and relieve lower back pain. It can also elongate your muscles to create better posture. When you are in a full inversion, blood and oxygen flow to your brain, which may improve mental alertness. The full inversion can be an alternative to the yoga headstand.

Cautions

Start out slowly and build up the time and degree of inversion. It's best to start out at a slight inversion of about 20 to 30 degrees for about two minutes per session. Consult a professional before using an inversion table.

References

• Big Back Pain: The Inversion Table
• The Comfort Store: Inversion Table Benefits
• "The Physician and Sports Medicine"; The Effects of Oscillating Inversion; Robert M. Goldman et al.; March 1985