Alleviate Back Pain with These Inversion Table Exercises


Inversion tables are not only very beneficial for people suffering from back pain but are also very easy to use. When suspended upside down you simply let gravity do all the work to reap the benefits. No movement is necessary to decompress the spinal column. The pressure on the discs, as well as nerve roots, are reduced naturally while using the table.

The level of stretching you accomplish with an inversion table has similar stress-relief benefits to a yoga class, but with much less physical exertion. On the other hand, if you intend on combining inversion table exercises with a few yoga stretches, then adding a yoga swing to your routine would be terrific too. As you become more comfortable with using an inversion table you’ll find it easier to switch to steeper inclinations for improved stretching positions, as well as to remain on the table for a longer duration. As a beginner, it is best to educate yourself beforehand on how many minutes you should be in the inverted position. This is a good precautionary measure to take, in order to avoid possible injury.

If you suffer from severe or chronic back pain it is best to start out with some gentle exercises in order to prepare your body for the inversion routine. Thereafter you can gradually increase the intensity as you gain more strength.

Here are just a few of the exercises that are possible when using an inversion table.

Body Stretches

Full body stretches are great exercises for an inversion table. You can start out by simply extending your upper body and arms while the table is inverted in order to stretch the spine. Other methods include twisting your body from side to side, arching your back, and touching your knees. For the best results try to hold each of these stretch positions for at least two minutes, or whatever feels comfortable for you. Always remember that these stretches should be performed in a manner that is safe and does not cause you any pain.


The process of performing an inversion sit-up compared to a normal sit-up is relatively the same. While locking your ankles in place, fold your arms across your chest with your chin tucked in towards your sternum. You can also hold on to the side rails of the table while inverted for some added support. Pull your head up, towards your body to execute the sit-up. If you’re struggling to pull your head up all the way, don’t worry! Start out by bringing your head halfway towards your body until you have built up enough strength to perform a full sit-up.


Because you are using your core muscles for lifting your body during inverted crunches you will be placing a lot less stress on your back. You can regulate the intensity of this exercise by adjusting the degree of the inversion table. To perform this exercise, simply place your hands behind your head and then lift your body about halfway to your knees. Lower your upper body again after about 10 seconds in a slow and controlled manner.

Back Extensions

To perform back extensions place your hands behind your head and then use your lower back muscles to arch backward slowly. Do not rely on momentum for this exercise as it can cause hyper-extension if you are not careful.

Hold this position and then release before repeating.


Making use of an inversion table has many health benefits, however, all will be futile if you push yourself too hard, resulting in further injury to your spine. Safety should be a top priority. Make sure to wear well-fitted clothing that will not restrict movement or contribute to possible injury. If you are a novice user make ensure that somebody is on hand to provide assistance.

If you have any medical conditions, such as blood clots, hypertension, or cardiovascular issue, consult your general practitioner before doing any inversion table exercises.

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