Inversion Tables May Help Reduce Back Pain

Over time your muscles, ligaments, and joints are very succeptible to joint pressure created by gravity and by you simply walking around and working out. This pressure builds over time, compressing your discs, ligaments, and muscles into something similar to a big rubber band ball that envelopes your spine. This compression makes it more difficult for your discs to rehydrate and put unwanted and painful pressure on your nerve roots (which run towards the spine through the space between your vertabrae–if that space is compressed then the nerve roots will be affected). There have been many studies that indicate that such issues are factors in the back pain that millions of Americans are forced to deal with each and every day.

One of the biggest advantages of inversion tables is that they can help reduce and relieve these problems caused by the compression of your discs, ligaments, and muscles. By inverting as little as 60% on an inversion table can effectively relieve 100% of the pressure inside your discs (as 60% of your body weight is required to achieve such relief), which is amazing considering that even laying down only relieves 75% of that pressure. This relief in turns helps your discs to recover from the daily stresses of compression and increases that space in between them.

Inversion Table Exercises Can Help Increase Your Overall Health

Inversion therapy helps tremendously in the following:

• Help Stimulate Circulation of both your blood flow and your lymphatic system.  Inverting helps make it easier for your heart to pump blood from your lower body to the heart and then to your brain.  This increases oxygen to your brain and may help slow the deterioration of your brain.  It also helps even more with the circulation of your lymphatic system, which has no pump like your heart and depends 100% on the contractions of muscles and gravity to flush out harmful toxins from your body.
• Helps improve posture by putting your body in line with gravity
• Help get rid of vericos veins by helping to remove the blood from extremeties  and increase blood flow.
• Can increase your flexibility
• Can help build and develope your core muscles

Finally, one more advantage of an inversion table is that using it can help you reduce stress levels significantly.  By inverting, you allow your whole body to stretch very effectively while relaxing, allowing you to concentrate or even meditate and truly relax after a stressful day or workout.

Wow!

Yes, that is about the only way to describe it. After a week I was addicted and convinced that using an inversion table would be just the thing I needed to help me with my back pain. But, that is not all I was convinced of—I also became convinced that using an inversion table regularly is healthy for anyone, not just those who have back pain. (Disclaimer here: there are certain conditions that should prevent you from using an inversion table. Check with your doctor before starting an inversion therapy schedule)

So, after trying a back inversion table I did some research, and found what I consider to be 10 of the biggest benefits of using an inversion table. They are:

1) Hanging from an inversion table will decompress your body.

Think about it, all day long your poor body is subject to the greatest force on earth, gravity. That gravity is pulling on your bones, ligaments, spine, discs, ect. Why did I list this as number 1? Simply because the rest of the benefits are results of this body decompression, and because it feels amazing.  In other words, they don’t call it in inversion stretch table for nothing.

2) Inversion table therapy will reduce back pain.

By hanging with your body inverted and decompressing your body, the discs in your back will widen as you reverse the effects gravity has on you as you walk and sit all day long. This will do the following:

• Help to rehydrate back disks
• Increase intervertebral separation which will help reduce pain in your sciatic and other nerves.
• Realign your spine

For me, using the inversion table helped the most for my lower back and my sciatic nerve. After playing sports like tennis, golf, or other sports that are very one-way sports (i.e. you do the same non-balancing motion over and over again—think swinging a racket with your right hand, or your right-handed golf swing) my lower back and sciatic ALWAYS hurt. This did not use to happen when I was young, but now it does, even when I stretch. The only thing that has ever felt like it was really stretching those areas and unwinding all that lower back and sciatic stress pain was hanging upside down on the table. And yes, this benefit came for me after just a few sessions.

3) Hanging upside down increase blood flow to your brain.

Contrary to my original concerns, the blood rush to my head was actually a good thing for me. Yes, it did take some time to get used to (2 times for 5 minutes each time, and inverting gradually did the trick), but afterward I could almost literally feel the increased oxygen that was going to my brain because of the inversion. This is one of the biggest benefits of using an inversion system.  In fact, in “How to Increase Your Intelligence”, Win Wenger points out that only brain cell which are close to sufficient blood supplies are thoroughly developed. What happens with those cells not close to blood flow? Not much, to say the least.  I found it very interesting to learn that the part of your brain that is most productive (I’m sure you’ve heard that we only ‘use’ x-percent of our brain) is the part nearest to the blood flow.  So, hanging upside down will make you a genius ? Ok, not really, but studies do show that it will potentially help to reduce the chances/effects of becoming senile and will increase the blood flow to your brain which can improve the functionality.

4) Inversion therapy will help you become taller and skinnier.

Seriously. Over time, most people shrink because of the constant pull of gravity on their bodies. In fact, most people will shrink by a good inch or two over their lifetime because their discs will thin (as they mostly water which decreases over time).  This effect can be reduced greatly by inverting consistently on an inversion table, thus helping you maintain your height.  Furthermore, when you shrink, many of your internal organs give in a little bit to the force of gravity, effectively adding to that bulging belly so many people have issues with.  Inverting regularly can also help your organs maintain their normal shape and help keep them where they are supposed to, thus helping your be skinnier.

As you can see, the benfits of using a stretch inversion table are huge and definitely outweigh any costs associated with purchasing one. In fact, the costs are very small – you can get a good, cheap inversion table for as little as $100-$150. Just look online and you will see tons of great options, with reviews, so you can make a great decision as to which inversion table is best for you.

Traction is defined as - the deliberate and prolonged pulling of a muscle, organ, or the like, as by weights, to correct dislocation, relieve pressure, etc. This can be achieved on the neck in a variety of ways. There are many neck traction devices are on the market ranging in price from $12 - $400. However, it is also possible to perform neck traction at home with out any neck traction equipment. Home neck traction only requires a towel, a piece of rope and a door knob. Tie the rope to each end of the towel, then drape the contraption over the door knob so that the towel hangs just above the floor. Your head should be comfortable and just off the floor. It should not be tilted at all. It is important to only do it for a short period of time, about 7 minutes, or you can over stretch your muscles and exacerbate the original problem. Over time you can work up to about 15 minutes. However, this method of home neck traction has it’s risks as it has not been designed and implemented by a doctor. Participate in it at your own risk – and remember to lock the door when using this method.

As stated above there are a myriad of cervical neck traction devices on the market. There’s one for every budget and degree of pain. We’ll high light just a few of them here, but know there are many more. Similar to the home neck traction described above, there are numerous over door neck traction devices available. One, the Neck Pro Cervical Traction Device, hangs over the door and allows the participant to adjust the degree of tension in 1 lb increments.

There are also many pillows available. The Soothe-A-Ciser Neck Traction Device claims to help the participant relax while restoring proper neck posture. There are neck traction pillows available in every shape and size. It would be wise to try them out before making a purchase. Patented design helps you relax and restore proper neck posture, which may be causing headaches. This neck traction pillow is not designed for sleeping. Recommended use is 20-30 minutes a day. Consult your doctor before using this product.

There are also more high end neck traction devices available. Such as the Pronex Pneumatic Cervical Traction Device or an inversion table. Most people don’t realize that many people purchase an inversion table because of neck pain. The act of inversion is excellent at stretching out the neck muscles and reducing pain related to muscular tension or spinal compression

In general, gravity inversion boots are best for people who are very fit and who can handle the extra riggers associated with antigravity boots. The basic difference between using gravity boots instead of an inversion table comes in terms of support. With an inversion table, you are supported by the table whenever you need to be. You invert gradually, in a very controlled manner, and do not have to invert completely—you can stop inverting at a 70 degree angle, a 50 degree angle, or any other angle you so choose.

When you invert with inversion gravity boots you do not have this level, or really any level, of support other than your own muscles and your own control, which is why gravity boots are recommended more for athletes who are very fit. With the inversion boots you will essentially have to invert yourself, and un-invert yourself as well as everything in between. If you are not fit, then you very well may hurt yourself and probably won’t be able to even get yourself into a position to enjoy the benefits of inversion at all. Remember, this is not something you want to be macho man with. There are very many of the same benefits found in both gravity boots and inversion tables (see my article on the benefits of inversion tables), so make sure you choose the one that best fits your needs.

So, while stability and control are two main benefits of inversion tables, the ability to do certain abdominal workouts and the ability to store inversion gravity boots in very small spaces are the two main benefits of gravity boots. If you are fit, want to do inverted sit-ups (very good workout, by the way), and have very little space, the you may want to find a good set of gravity boots for sale instead of the inversion table. Remember, with gravity boots back pain will also be reduced, but if you have severe back pain you should probably opt for the inversion table.

Will inversion gravity boots be cheaper than an inversion table? That answer depends (of course!). Remember, without an inversion rack your gravity boots won’t be worth as much. If all you needed to purchase were the gravity boots, then yes you would save money. However, together with the inversion rack, you will probably spend somewhere near the $200 price range, which is just about what you could pay for a decent inversion table (not top of the line, but still very good).

The basic difference between an inversion table and an inversion chair is obvious—an inversion table allows you invert 100% while literally hanging from your ankles. An inversion chair, on the other hand, is generally designed to invert about 70% (may vary depending on which inversion chair you choose), and you do not hang freely from your ankles. Instead you are in essence ‘sitting’ upside down.

There are both advantages and disadvantages of inversion chairs, so make sure you understand both before you make your purchase. First, you will receive many of the same benefits of an inversion table (see my previous post on the benefits of an inversion table), albeit not quite as much since you will not be able to hang freely. Think of it like a stretch that isn’t so intense or hard. As such, an inversion chair will be easier to adjust to and may be better suited for you in certain circumstances.

If you are someone with certain heart or medical conditions that would prevent you from completely inverting, then an inversion chair might just be perfect for you. Because an inversion chair does not allow you to hang 100% vertically you will not have the same amount of stress on your body. Specifically, an inversion chair can produce less stress on certain joints along with producing less pressure than full inversion would on our ankles and hips.

Remember to speak and consult with your physician before acting on anyone’s advice, but I would strongly suggest asking your doctor about this type of inversion chair therapy and find out if it’s what you need to help you decrease your back pain, improve your back posture and alignment, and just help you get feeling better than you are currently.

In addition, it is always best to read as many inversion chair reviews before purchasing. Different inversion chair will have different benefits and disadvantages, and many times you will be able to find these out by reading inversion chairs reviews beforehand.

As always, please share your experiences with inversion chairs and any tips that you might have in using them to become healthier.

• The Lynx portable back stretcher
• Inversion tables
• Lumbar extender back stretcher (they are the stretching tools that look like a hill-shaped object that you either lay on or up against that forces your back to arch and stretch)

For me, out of the three options above, I would argue that the best back stretcher is the inversion table. *AGAIN, PLEASE NOTE THAT I AM NOT A DOCTOR AND AM NOT OFFERING MEDICAL ADVICE. ALWAYS CONSULT YOUR PHYSICIAN/TRAINER BEFORE YOU DECIDE TO ACT ON ANYTHING YOU READ HERE OR ELSEWHERE. THIS IS ESPECIALLY IMPORTANT IF YOU HAVE BACK PROBLEMS OR HAVE HAD THEM PREVIOUSLY.

Why would I say that the inversion table is the best back stretcher in the world? As an upside down back stretcher, nothing will stretch out your spine, thus increasing the space between your vertebrae, better than an inversion table. By doing this, your discs and ligaments and even the nerves will have less pressure, which in turn will mean that you will have less back pain.

In addition, here is my common sense explanation: all day long you are being pulled down, literally, by gravity. This pressure is real, and can even cause you to shrink 1-2 inches in your lifetime (as a side note, Astronauts’ spines will decompress when they are in space to the point where they are an inch or two taller, which further shows the effects that gravity has on your body). By hanging freely upside down, you will be using gravity as a the back stretcher, putting a smooth, even force on your body that effectively is opposite of what you have been subjected to throughout the day.

Are the other products good? I’m sure they are, and honestly I haven’t tried the Lynx (I have used lumbar extender back stretchers before and do like them quite a bit as well, but I don’t feel like they are as good of back stretchers as inversion tables are).  If you have tried the a portable back stretcher like the Lynx back stretcher, or other back stretchers, please let me know what you thought!  I’m also curious to know what you guys thinks think of using these as good exercises for posture? I don’t personally have bad posture, but know several people who have, and I also know some people who have found using inversion tables for bad posture to be effective.

• Inversion Tables hurt the ankles
• Inversion tables make you dizzy as a result of increased blood flow to your head

Essentially, inversion tables can be hard to get used to for some people. This fact leads many to ask the question of do inversion tables work.  However, inversion tables do work and there are simple tips for using inversion tables that can make the ‘getting used to’ much, much easier.

When I first started using a gravity inversion table, the first thing I did was to take it slow. By that I mean that I did not go 100 percent vertical right away—that might have caused me to pass out and/or panic because of the crazy amount of blood flow to my brain all at once. Let’s be honest, hanging upside down is not on the list of most people’s normal activities (unless you are Batman). So, when you first start out hanging on inversion therapy tables, invert yourself slowly and allow your body to get used to it. My first couple of times it spent about 2 minutes slowly increasing the amount I inverted before I free-hung at 100% vertical. This allowed me to both get used to things physically and mentally.

Did my feet hurt? Yes, a little bit, but not as bad as some people have commented. I hung for the first couple of times with my shoes on for added protection and cushion, but quickly went to just hanging in my bare feet as I got used to things. Again, I started slow and build up to things. For some people, I understand that no matter how slow you take it that your ankles might hurt. For such people, I would recommend looking for some good hanging boots, which are designed to lesson the impact that inverting has one your ankles and feet. But, again, if you buy one of the better inversion tables, then you should be able to get used to the pressure back inversion tables put on your feet (or actually, the pressure that gravity puts on your feet) while you hang upside down.

Now that you are hanging upside down, you also need to remember one very important tip: do not revert (i.e. go back to normal position) quickly. This may cause you to pass out. When you are don inverting come back up to earth slowly, just as you went down slowly. This part of the inversion process will also feel very weird at first, as you will feel that you are straight up even when you are back to about 35% inverted!

Finally, before going out and looking at inversion tables for sale, make sure you read many inversion tables reviews beforehand.  Online inversion tables reviews can be very helpful since they come from people who are generally reviewing the product because they want to be helpful to the community.  While there will probably be a few very biased reviews that you will want to ignore, overall reviews can be very helpful in finding good, quality, and (sometimes) cheap inversion tables.

Follow these tips when using inversion tables for therapy, and you will find that you have much more success in adapting your body to hanging upside down.

Roger Teeter, the founder of teeter hang-ups inversion table, was himself a sufferer of debilitating back pain. He was also an avid water skier and knew something had to give if he wanted to pursue his passion. He was introduced to inversion therapy almost 30 years ago and found it was the only thing that gave him true relief. As a result, he set out to design his own version of an inversion table and teeter inversion tables were born. I find it reassuring the designer and manufacturer of the product actually uses it himself and has been through various other remedies as well.

There are many different models of the teeter inversion table. For example, the teeter f5000 inversion table and the teeter inversion table f8000 have been very popular historically. (note: the f5000 model was just replaced with the EP500). The company website is very user friendly in helping a potential buyer determine which model would be best for their needs. You can click through a series of questions helping you arrive at the correct model. Each question provides a brief description of the different options. For example, the first question: manual or motorized?, points out that manual is more economical and better for those who wish to use be able to use oscillation therapy (rhythmic rocking). Similar information was provided as to the benefits of a motorized teeter inversion table.

Teeters inversion tables also claims superior quality over other inversion tables on the market. The company voluntarily submits its products to an independent team of engineers to test for durability and performance. The company also submitted the teeter inversion table to Under Writer’s Labortories, a non profit company that test product safety. The table passed with flying colors. In the thirty years that teeter inversion tables have been in business their products have undergone over 100 upgrades in table design, and they offer a 30 day money back guarantee.

With all the benefits of a teeter inversion table, they are not cheap. Most models run around $300, but again they consistently score high on consumer reviews. It is possible to buy the product straight from the website, but other vendors also offer the same models.

Upper back pain is usually caused by muscular irritation, medically called myofascial pain, and/or joint dysfunction. Injuries to spinal discs (such as a herniated disc, or a degenerated disc), spinal stenosis, and spinal instability are a possible cause of upper back pain but are very rare. Because these anatomical causes are very unusual a CT scan or MRI will rarely be effective in diagnosing the cause of the pain. Upper back pain causes can be fairly elusive if the pain can’t be traced back to a specific traumatic event.

The pain can be specific to one side of the body or be related to the neck as well. Right upper back pain and left upper back pain is defined as any pain that occurs between the neck and the lower back on that specific quadrant of the body. Pain that is specific to the right or left side is usually due to damage to the ligaments or muscles attached to the vertebrae in the spine. This can occur over time due to strain, overuse, or repetitive motions which can stretch and tear the ligaments. As more and more people spend their work day in front of a computer upper back pain is become more common and is increasingly coupled with neck pain. The posture or motions required to use a computer all day seem to aggravate upper back and neck pain. If this seems to be the cause in your case talk to a physical therapist or doctor about how you can improve your posture, what strengthening exercises would be effective, or any other suggestions they may have to avoid or improve this problem.

So now the crux of the problem: how does one achieve upper back pain relief? There is not usually a surgical fix as the problem is only rarely anatomical. Conservative approaches seem to have the most success. Strengthening exercises and stretches help to relieve the pain. Inversion therapy can also be effective, even though it seems to be mostly associated with lower back pain. Upper back muscle pain is usually due to muscle stress. Inversion therapy can help stretch and relax the affected muscles resulting in pain relief. The key to relieving this pain is to totally relax while inverting. Deep breathing or massage while inverting can be very effective. You can also try rounding the shoulders and stretching your arms across your torso to help further relieve pain – all while upside down on an inversion table.

I am not an expert on the acai berry, I’ll tell you that upfront.  But, from what I have read, when the berry is used as a sports supplement, can have the following benefits:

• High levels of Beta-carotene and Chromium
• Large amounts of calcium, Iodin, and Iron and other vitamins such as manganese and selenium.
• Can help with inflamation
• Can help improve your cardiovascular system

So, are these benefits worth the costs?  That is a good question, especially since they are not cheap.  For me, I think they can be worth it for those people who can afford it.  However, you can also get many of these benefits by eating a well-rounded, healthy diet.

Of course, if you want to learn more about this amazing acai supplement then I would recommend doing a good amount of research online in conjunction with talking with a trusted physical trainer or nutrition specialist before spending the money.