How to Get Rid of Back and Hip Pain with Inversion Chair Therapy

How to Get Rid of Back and Hip Pain with Inversion Chair Therapy

Inversion ChairDo you suffer from lower back pain, hip pain, sciatica, or a pinched nerve? Having chronic pain can make every day a struggle. Sometimes, over-the-counter medications aren’t enough while prescription medications might be more than you need. One alternative you might not have thought about is inversion therapy.

What Is Inversion Therapy?

Essentially, inversion therapy is a form of non-invasive, mild traction. It involves hanging upside down to counter the ongoing effects of gravity on your joints. One thing that’s really good about it is it doesn’t add any extra weight. You simply manipulate the effects of gravity on your body by hanging upside down by using inversion therapy tables or inversion chairs.

What Is an Inversion Chair?

To understand what an inversion chair is, it helps to first get to know a little about inversion tables.

An inversion table starts in a vertical position. At the top, there’s a supportive bed where you rest your shoulders, back and hips. These surfaces vary a bit from model to model. Some have a wide cushioned, flat surface while others have rollers and ergonomic curves and supports. At the bottom are straps and rollers where you secure your feet and ankles. There are usually cushioned handles on the sides where you can hold on.

This platform sits on a frame. It’s usually an A-frame but there are a lot of different styles. Inversion therapy starts with the table upright. You get yourself into position by adjusting the table for your height. Then, secure your feet and get your shoulders, back, and hips into proper position. When you’re ready to begin, the table is rotated so your feet are raised up in the air while you head angles down. Eventually, your head will be by the floor, your feet in the air and gravity will be working its magic on your spine, joints, and muscles.

An inversion chair follows the same concept as an inversion therapy table, only instead of laying down, you’re seated. You begin by sitting in the chair, strapping yourself in with a seat belt, and securing your feet and ankles. When you’re ready to go, the chair is rotated. Inversion chairs don’t put as much pressure on your feet, ankles, and knees and are a great option for anyone suffering from a lower extremity injury. You still get the same benefits to your spine but with less chance of foot and ankle pain.

Another thing to consider is that chairs are a much better choice for anyone who has mobility issues. It’s much easier to get into position by strapping yourself into a chair than by having to stand and position yourself on a table.

In short, inversion tables and chairs deliver the exact same benefits to your back but are much easier to use and can be more comfortable. You just won’t have the risk of as much joint pain with a chair as you do a table.

ImageProductOur Rating
Stamina Inline Inversion Chair
Best Overall: Stamina Inline Inversion Chair

[wpsm_pros title="What We Like"]
  • Easy to get on and off
  • Secure leg lock system and lap belt
  • Comfortable foam padding throughout
  • Inversion-angle adjustment strap
  • Skid-resistant rubber floor protectors
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How Can I Use an Inversion Chair to Eliminate Back and Hip Pain?

By simply using an inversion chair, you’ll be stretching your spine, joints, and muscles. There’s not a lot to learn about how you’re supposed to use one of these tools, but people usually have a lot of questions regarding timing. How long should you invert? How long should you stay inverted? And how long do you need to continue your inversion routine?

When you first start an inversion routine, start with 1 to 2 minutes a day for a week or so. Then, work your way up to 5 minutes, twice a day. Continue to add more time weekly. There are no set parameters to aim for, but anywhere between 5 to 15 minutes once or twice a day is pretty standard. You should never do more than you feel comfortable with and it’s really important to listen to your body. Work your way up to longer periods of time as slowly as you need to. Remember, any time you can spend inverted is beneficial, whether it is 5 minutes a day or 15.

In order to begin to feel the benefits of inversion, you have to invert at least 60 degrees to get maximum decompression. But you can’t just invert 60 degrees right away! Working your way up slowly is the only way to make sure you are giving your body time to acclimate to the therapy. Start at about 20 degrees and work your way up to 30 degrees over the course of a few weeks. Continue to increase the angle as you feel comfortable. The benefits of inversion don’t really begin until your feet are above your head so make that your goal. Start slowly, but don’t be afraid to keep advancing. Some people actually work up to having their feet straight up in the air to get a great stretch.

As for how often, once or twice a day should be your goal. Some people choose to invert once or twice a day, every day. It’s a great activity to work into your exercise routine. Inverting at the start of the day can help you go all day pain-free. If you choose to invert before bed, it could help you get a better night’s sleep. Inverting is just like anything else. If you keep at it, it will become a part of your routine and you’ll wonder what you did before you got your inversion chair.

Alternatively, you can also choose to invert only when you begin having discomfort. While there is an argument that daily decompression could prevent the discomfort from returning in the first place, there really are no real rules when it comes to inverting. The main thing is that you have to do what you and your body feels comfortable with. Take it easy and work your way up slowly. When you’re done, come back to an upright position slowly. Wait until your body acclimates before you attempt to stand up and get out of the chair. It’s important to be safe, slow, and pay attention to your body.

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Do Inversion Tables Work?

Do Inversion Tables Work?

Inversion TableInversion tables have been around for hundreds of years and, recently, they appear to be growing in popularity. As with any health and fitness product, it’s important for consumers to ask, “Do inversion tables work?” Some of the benefits of inversion traction via the tables like reducing back pain and improving flexibility sound impressive but are they marketing claims or based in fact? Doing your research before starting inversion therapy is important.

The truth is that inversion therapy and inversion tables have been heavily studied by researchers. First, researchers had to find out whether inversion therapy actually works. The other task was to ask, “How do inversion tables work?” Let’s consider the benefits of inversion tables and then look at the research done to either prove or disprove the claim.

Relieve Back Pain

One of the biggest claims of inversion therapy is reduced back pain. Those that suffer back pain will often look for any relief from their chronic pain. However, are inversion tables even helpful for relieving back pain or is it simply a placebo effect?

Back in 1978, there was a study done on inversion tables that showed the use of an inversion table can help relieve pressure on the spine and relieve the muscle spasms that are often the culprit for back pain. This study was an early study on inversion tables that inspired a lot of future research.

The results of the study were impressive and researchers have found time and time again that inversion traction is beneficial at relieving pressure on the discs in the spine which can lead to a wide range of other pain issues in the back and throughout the rest of the body.

ImageProductOur Rating
Teeter EP-970 Ltd
Best for Back Pain and Perfect for Short People: Teeter EP-970 Ltd. Inversion Table with Deluxe Easy-to-Reach Ankle Lock and Back Pain Relief Kit

[wpsm_pros title="What We Like"]
  • We love the extended handle for the ankle lock, which makes it easy for you to reach the mechanism that secures you to the table.
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Help With Joint Pressure

Inversion tables aren’t just for relieving back pain. Joint pressure is also a common point of pain for many people. Inversion tables have been shown to relieve pressure in joints and help provide long-term relief if used regularly.

Our joints take a lot of the brunt of daily like. They support your body, the things you carry and fight gravity all at the same time. Inversion therapy relieves pressure in the joints for immediate pain relief. However, long-lasting pain relief is also possible.

When you use an inversion table, the reduced pressure in your joints allows the fluids in those joints to move back into the proper position. After inversion therapy, the pain relief could last as you go throughout your day. Continued inversion therapy allows some to reduce their need for painkillers.

Improved Blood Flow

Your heart has to pump blood against the pull of gravity. The heart is, of course, a very strong muscle but even it could use a little help every now and then. Improved blood pressure is especially helpful after working out or being on your feet all day. As your legs are active the heart must pump blood to the big muscles in your legs to feed them with oxygen so they continue to work. When you are no longer active, inversion therapy can help improve the flow of blood back to your core so your heart can move blood more efficiently throughout the rest of the body.

Of course, if you have circulation or high blood pressure issues, especially due to being overweight, then you should speak to your doctor before starting inversion therapy. Research has been done that shows the risk of issues from inversion tables is incredibly low but it’s always important to start any new health routine carefully if you have pre-existing conditions.

Better Recovery After Exercise

Blood flow back to the core isn’t the only reason to use an inversion table after being active. There are other great reasons to hit the inversion table after you hit the showers. When working out, your joints are working extra hard to support your body. Give them a break with a little bit of time on the inversion table.

As mentioned above, inversion tables help decompress joints and allow fluid to flow back into the joints. If you have been running, jumping, or lifting weights then an inversion table can make your recovery a lot more successful so you don’t miss any time when working out or playing sports.

Inversion tables are also great for stretching out the body and relieving tight muscles. Muscles spasms are one of the main causes of pain after working out. A good stretch from an inversion table can relieve muscle pain while providing a lot of other benefits—all at once!

Incredibly Safe

Just as important as the benefits of inversion tables is the level of safety. Many studies have been done and found that healthy individuals have nothing to worry about when using inversion tables. It is a safe way to get pain relief and enjoy a number of other health benefits.

However, when buying an inversion table, make sure that it is heavy duty preferably made from a tubular steel frame with quality nylon straps for the ankles—and that you don’t exceed the weight capacity when in the inverted position. It is recommended that people start slow when beginning inversion therapy.

Use a small degree of inversion for a shorter time and work your way up to get used to using an inversion table. The benefits of inversion tables are huge, especially for those with chronic pain. Best of all, inversion tables have the research to back up the health claims. You can feel confident when beginning inversion therapy. It’s a safe, effective way to achieve the results you want.

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