Inversion therapy for back pain involves tilting back or hanging upside down to apply traction to the spine and decompress the spinal discs. Inversion therapy can help elongate the spine, increase flexibility and core strength, and increase circulation for less back pain. You can use several different exercises and inversion methods to see which one works best for you. Always consult with your doctor before inverting. Inversion is not safe for people with certain conditions, including pregnancy, high blood pressure, hernia, glaucoma, heart conditions, recent stroke and osteoporosis.
Equipment
The most common piece of equipment used for inversion therapy is an inversion table. Inversion tables have straps for your feet and handles to help hold yourself in place and avoid injury. Inversion tables allow you to invert at various angles to get the maximum benefit depending on the type and location of your back pain. Gravity boots attach to a mounted rack and allow you to suspend yourself straight upside down. Do not use gravity boots unless specifically advised to do so by your doctor. Full inversion can be dangerous for people with spinal conditions or injuries since there is no way to adjust the inversion angle.
Degrees and Time
If you are new to inversion therapy, it is important to start slowly. Start with short periods inverted, no longer than 10 to 20 minutes. At a 20- to 30-degree angle, your back and other joints begin to stretch and your circulation increases. Do not increase the angle of inversion beyond 20 to 30 degrees for the first few weeks or until your doctor or therapist instructs you to do so. At a 60-degree angle, you will experience most of the benefits of inversion, namely the spinal traction for your discs to compress. Full inversion at a 90-degree angle is not necessary for most people with back problems. Check with your doctor for recommendations regarding the angle and time you spend inverted.
Inversion Exercises
You can stretch while inverted to help your muscles release tension and improve flexibility. Stretch your shoulders and upper back by gently crossing one arm over your chest and gripping the opposite side of the table while partially inverted. Ease tension in your lower back by arching your midsection from one side to the other. You can help release tension in your neck by gently rolling your head from side to side or lifting your head slightly off the table. Lift your shoulders while pressing the back of your head into the table for an additional neck stretch. Move slowly while stretching on an inversion table and do not overextend your muscles to avoid injury. You should feel the stretch, but it should not cause discomfort or pain.
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