How an Alternative to Inversion Tables Can Set You Free

alternative to inversion table

Hey YOU! Yes, you there, battling the beast known as back pain.

Heard about inversion tables? The cool, hang-upside-down contraption? Yup, that’s the one. But let’s be real – it’s not everyone’s cup of tea. Or maybe you simply can’t fit one in your tiny apartment. Either way, I’ve got you!

Now, while inversion tables are all the rage for stretching out that cranky spine and kissing back pain goodbye, they might not be your thing.

Pricey? Maybe. A little intimidating? Possibly. Don’t have the space for it? Likely … But guess what? There’s more than one way to skin a cat. (No actual cats harmed, promise!)

Look, we all want that sweet relief without hanging like a bat. I’ve been battling back pain for years, and I’ve tried everything under the sun.

That’s why this post is your golden ticket. I’m about to unveil alternatives that’ll give those inversion tables a run for their money.

Ready to embark on a journey to find what ticks YOUR boxes? Maybe something more budget-friendly? Or just something that feels right for YOU? Let’s deep dive into the ocean of back pain solutions, minus the inversion table.

Come on, let’s find the perfect alternative for that achy back of yours!

Alternative Methods
  • Foam rollers
  • Inverted Yoga Poses
  • Hanging upside down with Gravity boots
  • Inversion chair
  • Chiropractic care
  • Traction bench
  • Exercise ball
  • Headstand Stool
  • Inversion Rack

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How to Get Relief without a Table

Inversion tables, and inversion therapy, are popular forms of exercise to get pain relief, stress relief, improve circulation, and get spinal decompression, but they can be expensive, take up space, are difficult to use for some people, or even contraindicated for many.

So what can a person do?

Well, fortunately, there are ways to decompress your spine without a table.

My 3 Quick Gym Solutions

For those fitness enthusiasts with access to gym equipment, you can decompress your spine by seeking out a couple of benches.

1. Hang on a low back extension bench

I use this for core stability and to get into an inverted position supported at the hip joint and hang for 30 seconds.

Decompress Spine on Low Back Extension Machine

2. Use your arms to provide traction on the low back extension bench.

When you apply tension to the arms and let the back stretch or decompress on a fixed bench, you’re essentially providing spinal traction.

This process helps relieve pressure on the spinal discs and can be beneficial for alleviating back pain

Arm Traction for Spine Relief

3. Decline Ab Bench

Using a Decline Ab Bench at the max angle, and just hook your legs and relax. The weight of your upper body and angle will slowly decompress the spine.

Decline Ab Bench for Spinal Relief

What Are the Inversion Table Alternatives?

For people with certain medical conditions (high blood pressure, vertigo, total joints) seeking an alternative is a necessity. Others are just seeking a more cost-effective way to get relief.

These alternatives can be much safer and more affordable way, allowing you to save money without sacrificing the results. Implementing any one of these options is customizing your experience according to your own needs.

Foam rollers

Using foam rollers is a great way to get relief without using an inversion table. Foam rollers can be used for self-massage and stretching, which can help increase mobility and reduce tension in your muscles.

foam roller

You can even take it up a notch with a vibrating foam roller.

Inverted Yoga Poses

Yoga poses that involve inverting the body offer similar benefits as those achieved with an inversion table.

Poses such as Viparita Karani, Salamba Sarvangasana, and Halasana can help you achieve spinal traction while giving your body a deep stretch.

Check out this Step by Step Instructions for Salamba Sarvangasana.

Hanging upside down with Gravity Boots

Gravity boots are an alternative to inversion tables that attach to the ankles and allow you to hang upside down.

Women using Teeter's Gravity Boots
Courtesy of Teeter

Although using inversion boots is a more advanced technique, they are a great way to get relief without taking up space or having to purchase an expensive table.

Inversion Chair

An inversion chair is similar to an inversion table, but it’s small and portable. It allows the user to recline while suspended off the ground and supports their body weight as they invert.

Chiropractic Care

While not an exact replacement for inversion tables, chiropractic care can provide a similar level of spinal decompression and stretch that can help relieve back pain.

Traction bench

A traction bench is designed to stretch your spine with no physical assistance needed. It uses the weight of your body and gravity to stretch the spine and provide relief from back pain.

Exercise ball

An exercise ball is a great way to get relief from lower back pain, as it helps to strengthen the core and improve spinal alignment. Exercise balls can also be used for stretching exercises for added benefit.

exercise ball

Headstand Stool

A headstand stool is a versatile tool that can be used to perform inversion therapy without an inversion table. It’s adjustable and comfortable, allowing you to rest your head comfortably while inverted.

Inversion Rack

An inversion rack is similar to an inversion table but instead of being suspended, the user has to pull themselves up with straps and bars to achieve the inversion. It’s a great way to get relief without having to purchase an expensive table.

No matter which alternative you choose, follow some simple steps and you could be enjoying the benefits of inversion therapy without an expensive table.

Tips for Using these Alternatives

helpful tips

The best inversion tables are an effective way to reduce back pain, improve posture, and increase flexibility.

But, if one of these alternatives appeals to you, the proper precautions must be taken. Here’s how to get the most out of any alternative:

1. Start Slowly:

When starting with a new exercise routine or stretching regimen it’s important to start slow and gradually build up the intensity over time.

Make sure you take your time and pay attention to any signals from your body indicating discomfort or strain before increasing intensity levels further.

Before attempting any of these exercises, make sure you have a firm grasp of the proper technique.

Additionally, it is important to bear in mind that activating the right muscles during each movement sequence is essential for achieving maximum benefit while avoiding potential risks of injury.

2 . Find Your Balance Point:

When performing many of these alternatives, the critical factor is finding the right balance between effortless stretching/exercise movements while still feeling challenged enough that progress will be made over time.

To find this balance point, experiment until you feel like you’re working hard but not pushing yourself too far past comfort levels – work towards mastery to reach your goals of improved flexibility/strength/mobility.

3 . Listen To Your Body:

As mentioned above, listening closely to signals from your body should always remain a top priority whenever engaging in any exercise, especially trying something new.

If something doesn’t feel quite right, don’t push on regardless – instead, take a break, reevaluate the technique being used, assess potential areas where modifications might help create more success, then try again once all necessary changes have been implemented correctly.


• Gradually increase the intensity and duration of each exercise as you become more comfortable.

• Consult with your physician before beginning any form of inversion therapy.

How to Choose the Right Alternative to Inversion Table

When selecting a substitute for an inversion table, it’s essential to reflect on what benefits you want.

First, think about what type of health benefits you’re looking for. For those with back or neck pain, an inversion table may be the most suitable choice to reduce pressure on the spine and diminish inflammation.

However, if you’re looking for more general overall health benefits such as improved blood flow and increased flexibility, then the other alternatives listed may be better suited for your needs.

Another factor to take into account is the amount of room accessible. Inversion tables tend to take up quite a bit of room so if space is limited then another option may be preferable.

For example, yoga poses, exercise balls, and foam rollers offer similar benefits but require less floor space than traditional inversion tables do.

Cost is always something to keep in mind when selecting the right alternative for yourself.

Some options like constant Chiropractic Care can get quite expensive while others like foam rollers and massage balls are relatively inexpensive yet still effective at providing relief from tension and stress-related issues.

When choosing an alternative to an inversion table, it is important to consider factors such as safety, comfort level, and cost. With the right knowledge and tips on using alternatives to inversion tables, you can maximize your health benefits while minimizing potential risks.

FAQs to Alternatives for Inversion Therapy

A comprehensive exercise program is the best inversion table alternative. This includes strength training, cardiovascular exercises, stretching and flexibility activities, and core work.

There are several ways to decompress the spine without an inversion table. These include stretching or yoga exercises; massage therapy; foam rolling; chiropractic adjustments; and physical therapy modalities such as traction.

Doctors generally recommend inversion tables as a way to help improve back pain and posture. Inverting the body can help decompress the spine, reduce pressure on nerve roots, and stretch tight muscles around the spine.

Inversion tables may not be suitable for everybody, as some individuals might become ill, dizzy, or experience an elevation in blood pressure. Furthermore, height and weight limitations could make use of the table unsuitable for certain users – especially those who have total joint replacements.

Bottom Line

Begin your path to healing with these alternatives and experience the joy of living pain-free and healthy.

Whether you’re looking for an effective way to reduce stress, improve posture and spinal alignment, or just take time out from the hustle and bustle of everyday life – these alternatives offer something unique that traditional inversion tables can’t match.

Take the first step towards a healthier lifestyle today!

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