How To Use an Inversion Table 1-2-3

Do you want to reduce disc pressure and relieve back pain? Below, we explain how to use an inversion table so you can minimize pain and tension through simple home therapy.

4 Positions of the Innova Fitness Inversion table

Starting with an Inversion Table for Beginners:

Many inversion tables include instructional exercise DVDs that you can follow. Alternatively, some devices come with an instruction manual that will show you how to get in and out of the device.

In either case, you can learn how to use your equipment in under 20 minutes. In fact, these devices are so straightforward that instructions that the process is virtually the same whether you own an Innova, Ironman, Teeter Hang Ups, Body Champ, Health Gear or other brand.

How to Use an Inversion Table Correctly

Step 1:

First, while standing, step on the foot bars and position your feet in the ankle braces. I find that wearing shoes makes hanging upside down more comfortable because my ankle braces rest on the shoes rather than my ankles.

Step 2:

Second, lean back slowly and let gravity pull you back to the inverted position. Sometimes raising your arms above your head can help rotate the table.

Step 3:

Third, just relax and hang out. =)

Inversion Table Safety


Although that 3-step how-to tutorial makes hanging upside down seem simple, you want to keep you (and your back) safe. Below, I’ve listed a few key factors from Marshfield Clinic to keep in mind:

1. Should You Use an Inversion Table?

If you suffer from vascular headaches or have high blood pressure, you may not want to do inversion therapy. In addition, check out potential inversion table side effects before you buy equipment and get started.

Although some people use inversion to help with herniated disc, lower back or neck pain, this at-home therapy doesn’t work for everyone.

2. How to Properly Use the Safety Strap for Healthy Results

Set the safety strap before you get on the device. This strap prevents you from over-inverting. You don’t need to hang completely upside down at a 180-degree angle.

If you are just starting out, consider positioning the strap to give you a 15-35 degree recline. Actually, even reclining this small amount provides more relief than you’d expect. In fact, I find it very relaxing.

3. How Long to Use an Inversion Table

Squirrel Hanging Upside Down

Start out slow. In other words, hang upside down for short periods of time as you build up tolerance. Some physicians recommend inverting for periods of only 5 minutes twice a day.

You may even find that just a couple of minutes gives you plenty of relief. Don’t overdo it – more isn’t always better.

The best way to find out how much and how often to do inversion therapy is to test multiple short sessions to see work feels best for you.

Also, when you finish, return to the machine’s elevated starting position slowly. Let you body “acclimate” to being upright again.

How to Use an Inversion Table for Exercise:

People don’t hang upside down just to reduce bulging disc low back pain. You can also use these devices for a hefty ab and core workout. Plus, some people use it to strengthen their hamstrings.

The Healthy Back Institute has back stretches and exercises that are helpful for people with low back pain, sciatica, stiffness and soreness. They have some great tips for strengthening your core and hamstrings which can, in some cases, help support your back to prevent future pain. Click here for more inversion exercises