How to Relieve Back Pain Using an Inversion Table

Today, more people are purchasing inversion tables than ever before. The main reason for this is that this “hang upside down machine” enables spinal decompression thereby relieving back pain. Unfortunately, despite the increase in the number of people buying this particular machine, many people still don’t know what to do with it once they get home. Below is a beginner’s guide on how to relieve back pain using an inversion table.

Step 1
The first thing that you should do before you begin your lower back exercises is to adjust the height setting. To ensure that you leave enough space between your head and the floor, the height setting should be about 2 inches more than your actual height.

Step 2
Once you have adjusted the height setting, go ahead and adjust the tether strap. Remember, it is the tether strap that determines your angle of inversion. If you want to achieve a full, 90 degree, inversion, do away with the tether strap.

Step 3
While standing on the foot platform, put the ankle clamps around your ankles and adjust them until they feel secure enough.

Step 4
Raise your arms above your head one at a time and the inversion table will begin to tilt. That’s because many inversion tables are designed to respond to shifts in body weight distribution.

Step 5
Once your body is inverted, you can remain in that position for between two and seven minutes. During this time, you can perform any of the following back strengthening exercises.

Jackknife Stretch
To perform this simple stretch, just raise your arms so that they are below your head and remain in that position for 30 seconds. The purpose of this exercise is to increase blood flow to your back’s muscles.

Inverted Crunches
In order for your spine to maintain its natural shape, you need strong abdominal muscles. To perform an inverted crunch, cross your arms over your chest and slowly raise your upper body towards your legs until you are in a sitting position. Repeat this exercise as many times as you want.

Arches
To perform an arch, just grab the frame of the table and raise your stomach away from the table so that you back looks like an arch.

Step 6
To return to an upright position, slowly place your arms at your sides and bend your knees slightly.

Step 7
Loosen the ankle clamps and slide your ankles out.