Go Inverted for Ultimate Relief: How to Use an Inversion Table

How to use an inversion table

Are you looking for relief from back pain and tension? Learning how to use an inversion table can help.

After observing 20-plus years of Orthopaedic surgery, I know how debilitating, degenerative pain affects the quality of life from chronic joint problems.

It sucks to live with pain and not enjoy life as you deserve. Finding non-pharmacological solutions and avoiding surgery is my go-to plan. I believe in helping the body heal itself!

Inversion tables are a great way to relax your body and mind with minimal effort. Not only do inversion tables help improve posture, but they can also provide instant relief from muscle tension and other forms of physical discomfort.

They’re an easy-to-use tool that can bring fast results, making them perfect for anyone who needs a break after a long day or week.

Imagine coming home at the end of the day and instantly relieving your stress without taking time out of your busy schedule.

With an inversion table, you won’t need to worry about scheduling trips to the massage therapist or chiropractor. Plus, it’s more convenient (and more affordable!) than paying for regular visits!

Let’s dive into how to use an inversion table for your ultimate relief.

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Discover the Benefits of Inversion Therapy and Learn How to Use an Inversion Table for Maximum Results

Navigating the expense of chiropractor visits and managing a doctor’s schedule can be an arduous task, leading people to find temporary relief through medications or surgery. Unfortunately, this path often fails to provide sustained comfort; therefore, it is invaluable for individuals who suffer from back and neck pain to seek long-term solutions that will not break their budget.

back pain

A much more passive treatment for back pain is inversion table therapy (ITT) with limited risk. 

For those seeking relief from back pain due to age and posture, ITT is a great option. Positioning the head below the heart utilizing gravity allows for the separation of vertebrae resulting in less nerve pressure on discs, ligaments, and muscles. 

Not only does this gentle stretching decompress joints to reduce aches and pains, but it also encourages better circulation throughout the body while stimulating lymphatic flow aiding with detoxification efforts. 

The great thing about ITT is it does not require time-consuming visits to the chiropractor or any additional physical therapy sessions. You can do ITT at home in your own time, and it’s relatively inexpensive- most inversion tables cost between $200-$400. 

Inversion Therapy is an innovative way to relieve tension, reduce stress and improve your posture and easy to use and requires little effort on your part. All you have to do is set up the table as directed, adjust it to the desired angle, and then let gravity do its work!

Benefits of Inversion Therapy

There are many benefits to using an inversion table in your treatment program, including:

  • Improved spine health, mobility, and posture
  • Reduce the need for surgery
  • Increased flexibility
  • Relief from muscle tension and soreness
  • Improved circulation
  • Stimulation of lymph flow for better detoxification
  • Reduced stress levels

For individuals looking for any type of back pain relief, this treatment is a game-changer. Whether it’s chronic back pain and discomfort, sciatica pain, pinched nerves, tendon strain, tension, or even issues related to posture – the results are unparalleled!

Not only does this solution offer relief from herniated discs and degenerative disc disease but also spinal degenerative joint diseases such as facet syndrome. 

Those suffering from muscle spasms will see significant improvement when utilizing this tool for their therapy needs.

Ready for some pain relief?… Let’s Get Inverted!

When selecting your inversion table, be certain that it is constructed with a strong foundation for the utmost efficacy. Additionally, make sure to follow all assembly instructions carefully so that you can reap the full benefits of your chosen model.

That way, we can proceed with our inversion routine without worry!

Here’s how you can get started hanging upside down:

getting started with teeter
Courtesy of Teeter Inversion Tables

How To Use

1. Set height for the hip position – remember this is like a teeter totter with a hinge point which is your hip. your body weight will swing

2. Set the inversion angle – for beginners, start just past the horizontal position. Then we can slowly work towards full inversion.

3. Lock ankles and feet – From the starting position, Lie flat on your back and make sure your feet are secured in the locking mechanism of the foot rests and pads at the bottom of the table.

4. With your hands firmly holding onto the sidebars, slowly and gradually invert yourself (up to a comfortable level). avoid any sudden movements that could cause injury

5. Stay inverted for a few minutes, allowing your body to become accustomed to the position and gravity. Remember to breathe deeply and allow the muscles to relax

6. When completed, gently lower yourself back down until you reach the upright position. Once you return upright, gently reorient yourself (especially first time users).

Inversion Table Tips

Using an inversion table is a relatively easy process, but there are a few tips you should keep in mind to get the best results.


• Start slow and gradually increase your time spent inverted as you become more comfortable

• Make sure to stretch before using the inversion table

• Take breaks if needed or if you feel any pain

• Listen to your body and stop if something feels wrong

Inversion table exercises

There have been different exercises described that can be done on an inversion table, such as twisted stretching, core exercises for abdominal muscles, and back extensions.

While more experienced, fit individuals may wish to incorporate these exercises into their routine, a physical therapist will likely recommend against them – they are not advisable for the majority of people and can be damaging when it comes to spinal decompression treatment.

* Using this beyond the use of spinal traction can potentially cause further injury.

Inversion table maintenance and safety

Inversion therapy can provide many benefits, but keeping your inversion table in good condition is vital. After all, if you’re going to strap yourself into something, it’s wise to ensure it won’t break or malfunction!

Some maintenance measures should be taken:

  • inspect the nuts and bolts for signs of wear and tear or deterioration
  • clean & polish any exposed surfaces on the table
  • perform routine checks for stability and ensure that the frame is adequately lubricated.

If you are a beginner when it comes to using one of these tables, it’s best to always use a spotter when using the device. A spotter provides more excellent safety while performing inversions, as they can offer assistance in case anything goes wrong.

Inverting without someone watching can lead to accidents or injuries occurring without preparation or aid.

Practicing proper maintenance protocols and safety precautions for your inversion table is critical to safely enjoying its therapeutic effects.


Trying inversion therapy is not intended to be a substitute for professional medical advice, diagnosis, or treatment of serious spinal chronic pain issues.

It is also not advised for those with heart conditions or anyone with a history of back injury or surgery.


Inversion tables are used to treat lower back pain due to their ability to stretch the spine and provide relief from muscle tension. By inverting your body, gravity helps naturally decompress joints, and reduce nerve pressure on discs, ligaments, and muscles in the lower back region.

Yes, there is. Numerous studies have shown that inversion therapy can be an effective treatment for lower back pain. A review of more than 20 studies on the efficacy of inversion therapy concluded that it can reduce pain, improve spine health and posture, as well as increase flexibility.

For beginners, it is recommended to start with shorter inversion sessions (2-5 minutes) and increase the duration over time. A maximum of 15 minutes per day is a good guideline for beginners, but this may vary depending on the individual.

People with certain medical conditions such as high blood pressure, heart disease, or other cardiovascular problems, as well as hip replacement, pregnancy, glaucoma, detached retinas, and other eye problems should not use an inversion table.

In short, most inversion tables have a capacity of 300 lbs., but does vary on some models.


Inversion therapy has helped most people feel short term relief from their chronic pain.

Inversion tables are a great way to improve spinal health and mobility while also allowing you to relax and enjoy the sensation of gravity pulling your body into different positions. 

Inversion therapy can help provide relief from muscle tension and fatigue, as well as reduce nausea and stress. With the right tips and techniques, the safe use of inversion tables work to greater overall wellness.

To get the most out of your inversion experience, be sure to purchase from the best inversion tables that are suited to your individual needs.

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