Inversion therapy is useful for relieving back pain due to spinal degeneration, hernia, stenosis, or other problems. This condition makes the nerve roots experience pressure due to gravity and triggers sharp pain in the back, buttocks, legs, and soles of the feet. When undergoing inversion therapy, you will lie on your back while somersaults to widen the gap between the vertebrae and reduce pressure on the ends of the vertebrae and nerve roots. Studies show that this therapy is beneficial for short-term back pain, especially if the back injury is recent. When you start using the inversion table, lie on your back and tilt the table a little at a time. Once you get used to it, you can tilt the table further so that your head is closer to the floor.
Step
Method 1 of 2: Operating the Inversion Table
Step 1. Place the inversion table on a level, level floor
Make sure all screws, rope hooks, and handles are securely in place. Take the time to check the condition of the table in detail every time you want to use it so you stay safe.
Read the instructions for using the inversion table carefully before use. You have to do each step correctly because you are only relying on the table for support. Just in case, have a friend accompany you when you use the inversion table the first time
Step 2. Wear sports shoes when using the inversion table
Shoes are useful for good ankle support when the table is tilted. Do not use the inversion table without sport shoes on.
Step 3. Stand with your back to the table
Step the soles of the feet on the footrest one by one. Lean forward with your back straight to pull the lever up and keep your leg from shifting.
Step 4. Wrap the safety rope around the body
Each inversion table model provides a different safety device, such as an ankle brace, body strap, or other equipment. Make sure all safety devices are locked before you somersault.
Step 5. Grip the attached handles on both sides of the table
You need to press the handle with both palms so that you can somersault.
Step 6. Return the table to a horizontal position and then lie down for 1-2 minutes
This step normalizes blood flow once you return from the inversion position. Move the table back to its starting position before you release the safety device and descend to the floor.
Method 2 of 2: Treating Back Pain with an Inversion Table
Step 1. Use the inversion table to support the therapy program recommended by the doctor
Inversion therapy only relieves mild pain so it is rarely used to treat chronic pain. If your back pain is very severe, your doctor may suggest that you take anti-inflammatory drugs, undergo physiotherapy, exercise regularly, have an epidural injection, or have surgery to relieve pain.
Step 2. Move the table slowly each time you use the inversion table
This method prevents injury or prolonged pain.
Step 3. Use the inversion table in a safe manner
Press the handle until your body is parallel to the floor and then stay in this position for 1-2 minutes to allow the blood flow to adjust before tilting the table to an inverted position.
Step 4. Move the table so that it forms a 45° angle with the floor
Maintain the table position for 1-2 minutes while breathing deeply.
Step 5. Raise your hands above your head so that you are ready to perform spinal traction (pulling)
First, make sure you are lying comfortably on the inversion table.
Step 6. Extend the duration of therapy gradually to 5 minutes or more with a table tilt angle of 25°
Do this step 2 times a day for 1 week so that the body adapts more quickly.
Step 7. Increase the incline of the table by 10-20° per week until you are comfortable somersaulting at 60-90° for 1-5 minutes
Step 8. Use the inversion table 3 or more times each day or when the back is very painful
An inversion table helps relieve pain only temporarily. So, use it as often as possible for maximum therapeutic results.
You don't need to somersault so that your body is perpendicular to the floor. Some people do inversion therapy to a maximum of 60°, but in general it is only up to 30° because it is more comfortable and still useful
Step 9. Record the intensity of pain every day so that you can carry out routine therapy in the most appropriate way
Determine the table tilt angle, duration, and frequency of therapy per day as needed.
Tips
- Another way of undergoing inversion therapy is to do inversion postures in yoga or rely on a horizontal bar to perform spinal traction. You can do inversions while practicing yoga without an assistive device or using a wall. If you are using an inversion table, gradually increase the inclination of the table and the duration of therapy.
- Read a wikiHow article that explains how to deal with back pain. Consult a doctor if back pain gets worse.
Warning
- Pregnant women should not use an inversion table or perform inversion postures while practicing yoga.
- Do not undergo inversion therapy if you have glaucoma, heart disease, or hypertension. Somersaults increase blood pressure in the head, heart, and eyes.
- If you are recovering or recovering from a fracture, severe osteoporosis, orthopedic implant surgery, please consult your doctor before starting inversion therapy.
