What Is Inversion Therapy?
Introduction
Inversion therapy is a kind of technique wherein an individual is suspended in an upside down position to stretch the spine and get relief from back pain. The theory of this therapy is that the body’s gravity is shifted in an inverted position and helps relieve pressure on the back along with providing spinal traction. Some individuals use gravity boots to add an extra challenge while going in for inverted squats or inverted crunches.
Inversion therapy may be beneficial for individuals who suffer from sciatica, persistent lower back pain, poor circulation in the body, and scoliosis. Individuals who have heart disease, hypertension or high blood pressure, glaucoma or other eye-related disorders, and women who are pregnant are at an increased risk of the dangers related to inversion therapy. Thus, it is important to first consult a doctor before going in for this therapy.
Does it really work?
Inversion therapy may not provide a long-lasting relief from back pain and it cannot be considered as a safer alternative for everyone with back problems. This therapy involves hanging upside down, and such position is quite risky for those who are already suffering from glaucoma, hypertension, or cardiovascular disease. According to its theory, inversion therapy can take the gravitational pressure off the nerve roots and the disks in the spine along with increasing the space in between the vertebrae. This particular therapy is one of the many ways of stretching the spine or also known as spinal traction, and has been used to provide relief from back pain in certain individuals.
However, certain research studies have found out that this therapy does not provide long-term pain relief. However, some individuals have found this method to be temporarily useful when it is part of a more comprehensive treatment plan for lower back pain due to spinal disk compression.
When an individual stays in an inverted position for more than a couple of minutes, the heartbeat tends to slow down and there would be an increase in the blood pressure. Moreover, the pressure within the eyeballs starts to dramatically increase. For these reasons, individuals suffering from eye problems, high blood pressure, and heart issues should avoid this technique. Thus, it is recommended to consult a doctor first before trying this kind of therapy.
Studies that support the inversion therapy would claim that the technique would help resolve as well as prevent certain back problems. Research also states that stretching and other circulatory benefits would also help in preventing any future health issues or concerns. However, the studies in this area are still inconclusive whether inversion therapy would really work well as desired.
In theory, inversion exercises are ideally beneficial to the back and spine by:
- Removing any kind of waste (if any) from the spine
- Reducing inflammation in the spine or back
- Increasing blood circulation throughout the surrounding muscles
- Creating a protective fluid around the spinal discs
Using an Inversion Table
When it comes to yoga, inversions are regularly practiced to achieve relief from stress, spinal elongation, and improve the body’s circulatory system. Similarly, inversion tables can also provide these benefits when correctly done. However, in the case of inversion therapy, there is no need to use one's head or hands to achieve balance.
An individual would be securely strapped to an inversion table while tilting upside down to the desired degree or according to the body's capacity. Once the desired degree is achieved, stretching and other forms of exercises can be done without any kind of pressure placed on the spine. If not carrying out any exercises, simply hanging upside down and relaxing would be a great option altogether. The following are steps you can take note before starting an inversion therapy:
1. Inversion Table Adjustment
First, it is important to adjust the inversion table according to your height, wherein your head should comfortably rest on the bed of the table and should not be hanging over the edge, which can hurt your head or neck. Since every manufacturer has a different type of inversion machine, it is better to go through the manual for more instructions on how to carefully adjust the table.
2. Setting the Incline Angle
Once you have gone through the manual on how to properly adjust the table, the next thing to do is to decide on the degree you would want to invert while keeping in mind any kind of medical condition. If you are a beginner, then it would be better to start with the board at a slanting position, which is at 90 degrees instead of going for a full 180-degree inversion.
As you get used to it, you can gradually go on a bit higher and hit the complete 180-degree inversion. Most inversion tables have safety straps that would allow you to choose the specific degree of inversion according to your preference.
3. Securing Yourself in the Table
In this particular step, stand with your back against the table and place your feet on the machine's footrest. It is important to follow the directions of the table when it comes to securing your feet. Now, lean back so that you can rotate the table to invert. If needed, hold on to the handles and move slowly and gradually.
Breathe deeply while you inhale through the nose and exhale slowly through the mouth as you hang upside down. It is important to keep yourself calm and relaxed in this position without creating any kind of tension on any part of the body. You can stay in an inverted position as long as you are comfortable with it.
At first, beginners may initially find it uncomfortable to be in the upside down position. Some can stay in the inverted position for just 2-3 minutes, then they can gradually work their way up to 10-20 minutes as they become comfortable staying in that position.
4. Stretching and Other Exercises
While you are inverted on the table, it is important to stretch your back. You can engage the abdominal muscles and slide your shoulder blades down at the back. Try to reach the ground behind your head, thereby making your arms as straight as possible. Your spine should also be in the elongated position. Comfortably maintain this position for as long as you want. However, it is usually recommended to hold for at least 20-60 seconds. While in the inverted position, and when you feel comfortable enough, you can perform crunches to strengthen your abs.
Once you are done, you can pull yourself up with the help of the handles to return back to the upright position. To avoid dizziness, it is better to rotate slowly and gradually. Do not jump off the table in a hurry. Wait until you feel steady enough before you unlock the footrest and step off the inversion table.
Important Notes
You might be wondering how long, how deep, and how often you should use an inversion table for safety reasons and to maximize the benefits of doing the therapy. The answer depends on your body’s capacity. It is better to listen to your body when it comes to the duration of doing inversion therapy.
There is no specific guideline about the time needed for inversion. Most of the time, a maximum 10-minute inversion works just fine. Whenever you feel uncomfortable, you can get back to the upright position. Just remember to stay in a horizontal position for a few seconds before getting up to avoid feeling dizzy.
Do not rush on increasing the incline angle. Always remember that there must be a gradual increase in the incline angle. You can slowly increase the angle by spending at least two weeks for each angle increase. For spinal decompression, a minimum of a 60-degree inversion is needed. However, the degree of inversion still depends on each individual.
You can invert several times daily. Before taking your coffee in the morning, after working hours, or before going to bed. Inversion therapy can help you feel refreshed and revived, especially after spending long hours of work in a seated position. You just have to avoid inversion after consuming a full meal.
