Inversion table

An inversion table is a device where you step onto a tilting platform, lock the ankle restraints, and slowly recline backward until your head points downward. The platform's pivot is near your body's center of gravity, so when you lean backward, the platform tilts with you. Many models let you adjust the angle in stages, from a gentle incline to an almost fully upside-down position.

The basic principle is gravity. When you stand, your body weight presses down on your spine from above, but when you hang upside down, the direction reverses and your body is pulled downward (toward your head). This creates a feeling of temporary separation between the vertebrae.

People who use this equipment focus on the force that pulls the spine lengthwise, known as traction. It follows the same general idea as lumbar traction used in hospitals and treatment rooms. However, unlike equipment that precisely controls the force, an inversion table relies on your body weight and the angle of tilt to determine the force.

One study of healthy adults applied a traction force equivalent to 42% of body weight for 30 minutes and examined the results using MRI. In this study, lumbar disc height increased, with more pronounced changes in the lower lumbar region and the back of the discs. These findings show that the spaces between the vertebrae change during suspension.

• Adjust the equipment's height and ankle restraints to suit your height and weight.
• Securely lock the ankle restraints and begin reclining backward slowly while holding the handles.
• Start with a gentle angle for a short time to check whether your body feels comfortable. Many users gradually increase the angle and duration as they become accustomed to it.
• While hanging, let your arms rest comfortably or bring them together in front of your chest, and breathe deeply.
• When returning to the starting position, do not get up immediately. Slowly bring the platform back to raise your body upright, then sit for a moment to check for dizziness.

• People whose lower backs feel stiff after sitting for a long time
• People who want to stretch out their lower and upper back after exercise
• People looking for a convenient piece of equipment to give their lower back a rest at home

When your head points downward, blood pools toward your head. In a study that measured healthy people tilted into a head-down position, intraocular pressure rose from 15.7mmHg in a horizontal position to 17.9mmHg at a 12-degree tilt and 18.7mmHg at 18 degrees. Because this position causes these changes, it is a good idea to keep sessions short and monitor how your body responds.

• If you have concerns related to your eyes, blood pressure, heart, or a history of lower back surgery, talk to a healthcare professional before use.
• If you feel dizzy, your head feels heavy, or you feel pressure around your eyes, slowly return upright right away.
• Having someone beside you to help is safer when you first start.
• Before use, check the ankle restraints and frame for looseness or wear.
• Get up slowly immediately after hanging, and avoid sudden twisting or bending of your lower back for a while.