How to Use an Inversion Table for Back Pain

Co-authored by Vlad Gendelman, MD

Last Updated: January 22, 2024 Approved

Inversion therapy is used to ease back pain caused by degenerative or herniated discs, spinal stenosis or other spinal conditions. These conditions cause gravitational pressure to be placed on the nerve roots, resulting in shooting pains in the back, buttocks, legs and feet. During inversion therapy, you turn your body upside down to increase the space and reduce pressure between the vertebrae and nerve roots. Studies found that it can ease back pain in the short-term, especially when used with new back injuries. With an inversion table, you can place your body upside down at a gentle angle and work up to a more dramatic position.

Method 1

Method 1 of 2:

Inversion Table Operation

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Secure your inversion table on a flat surface. Ensure that all the joints, straps and pivot points are correctly connected. Do this every time you use the table in order to avoid a serious accident.
- Read your inversion table instructional manual thoroughly before attempting to use the table. It will support your body weight, so it is important that all the steps are done correctly. Make sure you have a friend with you when you use the inversion table for the first time, in case there are problems.
They will give you an extra firm support when the table locks into place. Never use the inversion table with bare feet.

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Raise your feet onto the steps one at a time. Lean forward with a straight back to pull up the lever and lock your feet in place.
Inversion tables differ in how they secure your body in place. They may have an ankle bar, body strap or other device, so make sure all the safety gears are locked in place before inverting yourself.^{[1]
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You will push off these straps to invert your body.
This will allow the blood flow to adjust. Slowly return to the starting position before unhooking yourself and getting out.

Method 2

Method 2 of 2:

Inversion Routine for Back Pain

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1
Use an inversion table as part of a treatment program recommended by your doctor. Inversion therapy is rarely used to treat chronic pain, so it is only useful for mild relief. Anti-inflammatory drugs, physical therapy, an exercise routine, epidural injections and even surgery may also be used to treat your condition.
- Inversion tables only decompress your spine while you're using the table. Once you return to a regular position, gravity pushes everything back together again and creates the same pressure on the nerve.
This will keep you from further injury or pain.
Push back on the handles until you are horizontal. Stay there for one to two minutes to allow your blood flow to change before continuing.
Breathe deeply and stay there for one to two minutes.^{[2]
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You should feel comfortable that you are steady in the table before doing this.^{[3]
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Try it twice per day to help your body grow accustomed more quickly.
Increase your angle by 10 to 20 degrees per week, until you are comfortable with an angle between 60 and 90 degrees for one to five minutes.
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Use the inversion table three or more times per day, or whenever you are feeling intense back pain. Inversion tables will only provide temporary relief, so you may need to do it more often to get a good benefit from it.
- You do not need to do a full 90 degree inversion. Many people do not invert more than 60 degrees, and others use a 30 degree angle because it is more comfortable and you still see benefits.
Choose the angle, time and number of repetitions per day that work best for your condition.

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Tips

Other forms of inversion therapy include gravity boots and yoga inversions. Gravity boots are usually hung from a bar in a door frame. Yoga inversions can be done with no equipment, against a wall or independently. You should also gradually increase your position and time when using these methods.

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Try looking at mild exercise in Robin McKenzie's book, How To Treat Your Back.

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Warnings

Do not use an inversion table if you are pregnant.

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Inversion tables only help in the short-term—they don't provide any long-term relief.^{[4]
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Do not attempt inversion therapy if you have glaucoma, heart disease or high blood pressure. Inverting your body increases the blood pressure in your head, heart and eyes.^{[5]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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If you have any recent or unhealed fractures, surgically implanted orthopedic supports, or severe osteoporosis, make sure you talk to your physician prior to starting any form of inversion therapy.^{[6]
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