Hanging upside down on a table comes across as torture. However, for some people, it is an effective means of alleviating back pain. Using the theory of distraction traction, inversion tables use the gravity and body weight to pull apart the spinal bones, while allowing increased movement and space between the vertebrae. Doing that helps to minimize the pressure placed on the nerves, thus providing back pain relief. Traction also helps to stretch the muscles around the spine and straighten spinal curves, thus providing more relief. Make sure you get the best inversion table that meets your needs. Having said that, here are some of the inversion table exercises that you can conduct to alleviate back pain.
Rotation Routine
The rotation technique of an inversion table is divided into three stages – light, moderate and high state. It is considered as one of the most effective exercises, when it comes to the treatment of upper back pain. The light stage of the exercise starts at 30 to 45 degrees. You are required to remain in that position for at least 3 minutes. If you are a beginner, then you are advised to remain in this position for a longer period, to allow your body to adjust. The moderate stage starts at 45 degrees all the way to 60 degrees. You should maintain this position for 3 to 5 minutes. If your body has gotten used to the first two stages, then you can proceed to the high stage. The high stage starts at 60 degrees, and you must maintain that position for 5 to 10 minutes.
The Decompression Routine
The decompression routine refers to a full back exercise, which reverses the gravity force, to minimize the spine and vertebrae pressure. With this exercise, you can easily cure the tension and pressure that normally builds up at the vertebrae. To conduct this exercise, place your hands at the top of the inversion table. Once you obtain a comfortable position, you can then place your hands beneath your head. Take a deep breath and then allow your body to stretch and relax. This routine also follows three stages – light, moderate, and high. Just like the rotation routine, the light stage begins at 30 degrees, the moderate stage at 45 degrees, and the high stage at 60 to 90 inversion degrees.
Lower Back Exercise
This exercise helps to stretch the lower back thus making it effective for providing relief against lower back pain. The tension and pain reduce once the lower back muscles are stretched and relaxed. To perform this exercise, you first place the right on the handle of the table while the left hand cushions your head. Using the force generated by your right hand, push yourself marginally to the left, while rotating your hips to the right. Change sides and repeat the exercise for a while. You can also change the intensity of the exercise by going through light, moderate and high variations.
The Overhead Stretch Exercise
Also known as the full backstretch, the overhead stretch routine helps to relieve pain and pressure exerted on the spine. To perform this routine, you need to stretch your right hand above your head, and then perform any overhead exercise that works for you. As always, remember to switch sides to ensure you work out all the muscles in the target area. Just like other inversion table exercises, the overhead stretch exercise also goes through three stages, light, moderate and high intensity. For the light stage, you begin with a 30-degree inversion for up to 3 minutes. You will then gauge whether to proceed, depending on how you feel. Once you have completed the first stage, change your position to 60 degrees, and then stretch for around 5 minutes. Shift the position to 90 degrees and maintain the angle for at least 10 minutes.
Final Word
Apart from pain relief, working out with an inversion table improves your overall body health, while helping you to achieve your fitness goals. Also, working out regularly with these tables improves core strength as well as making you healthier every day. Working out with an inversion table is just like exercising at the gym, apart from the fact that you will be in an upside down position. The good news is that working out in this position provides a more rigorous workout program, while targeting core back muscles, which may not be possible with normal exercise routines.
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