How to Exercise the Lumbar Spine on an Inversion Table

Inversion tables help to undo some of the damage that gravity can cause on our bodies overtime, increasing spaces not only between the vertebrae, but also the ribcage and joints of the knees and hips. While our spines are almost always compacted down towards our feet, they also curve forward. A lumbar spine exercise can get your body moving against the norm to relieve and prevent back pain.

Instructions

Difficulty: Moderately Easy

1. Position yourself into a full inversion on your table so that you are hanging freely from your ankles. Remember, if you feel any pain in your knees, hips or back or if you are recovering from a spine injury, it is best to avoid free-hanging exercises and stick to partial inversions only.
2. Push the body support platform backwards so that it gently locks into place and then grip the top corners of the platform with each hand. Inhale deeply and on the exhale, push your hips out, curving your lumbar spine. Hold the extension briefly and then release on the exhale.
3. Keep your movements gentle and controlled, moving with the rhythm of your breath. You should not feel any discomfort at all during the spine exercises. If you do, relax the extension until it becomes comfortable once again. Repeat the lumbar spine exercise 3 to 5 times, depending on your level of fitness, increasing the length of the holds if desired.
4. Increase the lumbar extension by pushing against the platform with your hands as you extend, accentuating the curve in the arch of your back. As you gain strength and flexibility, you can add your head and neck to the move, turning your gaze behind your body, attempting to look at your hands.