Can You Lay on Your Stomach on an Inversion Table?

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Are you wrestling with relentless back pain and wondering, “Can you lay on your stomach on an inversion table?” Let’s clarify that for you.

While inversion tables are a game-changer for many, incorrect use can spell trouble. Stick around, and we’ll guide you through the safe steps to flip the script on your back woes without hiccups.

Key Takeaways

– Laying on your stomach on an inversion table is not recommended due to the potential risk of injury, especially on the neck and back.

– Using an inversion table can have risks, such as dizziness, vertigo, and strain on the cardiovascular system. Individuals with certain medical conditions should consult a healthcare professional before trying inversion therapy.

– When using an inversion table, follow instructions, adjust to your size, start slow, use support if needed, clear the area, wear proper clothing, limit time, be aware of warning signs, and listen to your body.

– Inversion tables provide health benefits like spinal decompression and improved circulation. Still, they should be part of a larger wellness plan with other care and exercise programs.

Can you lay on your stomach on an inversion table

Understanding Inversion Tables

An inversion table is a specially designed piece of equipment that allows users to hang upside down or at an inverted angle safely.

What is an Inversion Table?

Back pain and spine health concern many people, and an inversion table can be a helpful tool for addressing these issues. 

This device allows you to hang upside down or at an angle where your head is lower than your feet, using gravity to decompress your spinal discs and nerves. It can lead to pain relief and improved spinal health.

This advanced equipment is designed to combat the harmful effects of gravity on your body, particularly on your musculoskeletal system, over time. 

It is perfect for use at home and offers a cost-effective solution for individuals who suffer from chronic back problems or wish to prevent future spinal issues.

How Do Inversion Tables Work?

Inversion tables use gravity to reduce pressure on your back and spine. You lie on your back with your feet secured at a higher point to use them.

As you slowly rotate backwards, gravitational force applies gentle traction along your spine.

This action leads to decompression of the compressed joints, discs, and nerves—an issue often associated with persistent back pain and spinal conditions. 

The idea behind inversion therapy is simple: by changing your body’s position to gravity, you can reduce strain on your joints that have to bear weight and encourage better blood flow.

Using an inversion table regularly, with the guidance of a professional as part of a larger wellness plan, can help reduce pain and improve physical well-being over time.

The Correct Way to Use an Inversion Table

To use an inversion table correctly, follow these steps:

  • Adjust the height and inclination angle to your comfort level.
  • Securely fasten the safety strap.
  • Position yourself on the table with your back against it.
  • Secure your feet in the ankle system or use anti-gravity boots if available.
  • Slowly invert by gently raising and lowering your arms while keeping them above your head.

Steps for Using an Inversion Table at Home

Follow these simple steps to use an inversion table safely and effectively at home:

  1. Assemble the table correctly and ensure you have enough open space around it to use it safely.
  2. Adjust the height of the table to suit your size to maximize its effectiveness in relieving back pain.
  3. Position yourself on the table with your back against it and secure your feet in the ankle supports. Wearing shoes may provide additional comfort.
  4. Grip the handles and slowly tilt backwards until you lie on the table’s board.
  5. Start with a low inclination angle, ideally no more than 20 degrees. Simplicity is key when starting.
  6. Gradually increase the angle as you adjust to the sensation and build confidence. Remember, slow progression is fundamental in utilizing an inversion table safely.
  7. Limit each inversion session to around five minutes initially. It will help you get used to the sensation and avoid discomfort or dizziness.
  8. Return to an upright position slowly once you have finished your session. Sudden movements can lead to dizziness or vertigo.
  9. Repeat these steps consistently, monitoring changes in back pain or muscle spasms.

By following these simple steps and using your inversion table safely, you can enjoy all its benefits without any risk of injury or discomfort.

Note: Inversion tables can help with back pain, but they may not be safe for everyone. People with hypertension, glaucoma, heart disease, or who are pregnant should be careful because it could affect their blood pressure. Talking to a healthcare provider before using an inversion table at home is essential.

Importance of Professional Advice

Suppose you have back pain or spine-related issues and are considering using an inversion table. In that case, seeking guidance from a healthcare professional is a must. 

Orthopedic surgeons, physical therapists, or chiropractors can evaluate your condition and advise whether inversion therapy is appropriate.

They have the knowledge and expertise to determine the proper treatment approach and ensure it aligns with your needs. Their recommendations may include:

  • Proper usage techniques.
  • Duration of sessions.
  • Optimal angles of inclination.
  • Any necessary precautions based on your medical history.

Always seek professional guidance to ensure your inversion table’s safe and effective use and address any health concerns.

Can You Lay on Your Stomach on an Inversion Table?

Laying on your stomach on an inversion table is not advisable because it can put undue stress on your neck and back and increase your risk of injury.

Possible Risks of Using an Inversion Table

When using an inversion table, you should know that some risks are involved. While they are not common, some people may feel dizzy or experience vertigo when they invert. To stay safe, start slowly and increase the angle gradually.

When should you not use an inversion table?

It’s best to consult a doctor before using an inversion table if you have high blood pressure, heart disease, glaucoma, or pregnancy. Similarly, ask your doctor whether inversion therapy is safe if you have a history of back injuries or spinal issues.

Remember, it’s always better to be safe than sorry and put your safety and well-being first.

Safety Measures

When using an inversion table, safety should always be a top priority. To help keep yourself safe and avoid potential injuries, you should keep a few critical measures in mind. Here are some tips to help you stay safe:

1. Talk to your doctor first: If you have any medical conditions, speaking to your doctor before using an inversion table is necessary. They can advise you on whether it’s safe for you to use and what precautions you should take.

2. Follow the instructions: Read and follow the instructions carefully when setting up and using the inversion table. It will help ensure that you’re using it safely and effectively.

3. Adjust the table to fit your body: Adjust the table to fit your height and weight. It will help ensure that you get the most benefit from using it.

4. Start with a low angle: It’s best to start with a low angle and gradually increase it over time. It will help your body adjust to the inverted position.

5. Use extra support if needed: If you’re new to using an inversion table or feel unsteady, it’s a good idea to have someone present or use additional support, such as a strap or harness.

6. Clear the area: Make sure to clear the area around the table of any objects. It will help ensure you don’t accidentally bump into anything while using it.

7. Wear comfortable clothing and shoes: It’s essential to wear comfortable clothing and shoes while using the inversion table. It will help you stay comfortable and stable while inverted.

8. Start with short sessions: It’s best to start with short sessions and gradually increase the time you’re inverted. It will help your body adjust to the new position.

9. Stop if you experience discomfort: If you experience any pain or adverse effects while using the inversion table, stop immediately. Listen to your body and adjust as needed.

By following these tips, you can help ensure you use an inversion table safely and effectively.

Health Benefits of Using Inversion Tables

Inversion tables offer numerous health benefits by providing spinal decompression, improving blood circulation, and helping to stretch muscles and ligaments.

Inversion therapy uses gravity to stretch the spine, improving how it lines up and easing discomfort from herniated or bulging discs. It can also help reduce inflammation. 

While there isn’t a lot of research on this method, many people have found that regular sessions on an inversion table can provide short-term relief from chronic back pain.

Role in a Larger Wellness Plan

If you experience back pain or problems with your spine, using inversion tables can be a beneficial part of your overall health routine. 

While they shouldn’t be the only solution, they can complement other therapies and exercise programs by relieving pressure on your spine’s joints, discs, and nerves. 

Remember to combine an inversion table with maintaining healthy body weight, eating a balanced diet, not smoking, and seeking professional advice to maintain optimal back and spine health.

Things to Consider When Buying an Inversion Table

Consider weight and height limits, FDA registration, customizable design, easy-reach ankle system, extra handholds, and special features when buying an inversion table.

Weight and Height Limit

Choosing one that can support your weight and height is highly recommended. Most standard tables can hold 250-300 pounds and be adjusted for users between 4’10” to 6’6″. 

Always check the manufacturer’s specifications to ensure the table is the right fit for you. A properly fitting table will help you get the most benefits while minimizing discomfort or risks.

FDA Registration

Consider FDA registration when purchasing one to ensure the safety and quality of inversion tables. It ensures that the table meets specific standards and regulations by the Food and Drug Administration.

It means that the table has undergone thorough testing for safety and effectiveness. By choosing an FDA-registered inversion table, you can have peace of mind knowing that you are using a product that has met strict quality standards.

So when investing in an inversion table for your back pain or spine-related issues, check if it is FDA registered for added assurance in its reliability and performance.

Customizable Design

When it comes to inversion tables, you can find different designs tailored to meet individual needs. 

One key feature to look for is the ability to adjust the height of the table, which allows you to set it at a comfortable level for your needs. 

Additionally, some inversion tables come with an inclination angle adjustment, which lets you control the angle at which you invert. It benefits people with specific back or spine issues who need a more targeted approach. 

Choosing an inversion table with these customizable features lets you personalize your therapy session and get the best possible results.

Easy-Reach Ankle System

Choosing one with the Easy-Reach Ankle System is necessary when looking for an inversion table. This feature lets you quickly and comfortably secure your ankles during your inversion therapy sessions. 

It adds extra safety and support for your ankles, making the experience more enjoyable and effective. 

Investing in an inversion table with this feature can improve your overall wellness, especially if you suffer from back pain or spine-related issues.

Extra Handholds

When using an inversion table for therapy, it’s crucial to have extra handholds for stability and support. 

These grips can help those with limited mobility or who prefer a more secure position for a comfortable posture while inverting. 

They also make it safer to perform different exercises and stretches during therapy, reducing the risk of accidents or injuries. So, whether you want to lie on your stomach or try other positions, having extra handholds can give you the confidence to maneuver easily.

Special Features

An inversion table with unique features can enhance your experience. For instance, some tables have a massage function or heat therapy option, which can help relax tense muscles and improve blood circulation.

However, safety should always be the top priority, so seek guidance from healthcare professionals and follow usage instructions carefully. Don’t make special features the only factor in your decision-making process.

Bestselling Inversion Tables on Amazon

Amazon has some great inversion tables that are highly rated for their unique features and affordability. These tables are user-friendly and have been proven to provide positive results for inversion therapy.

Product NameKey Features
Innova Health and Fitness Inversion TableFeatures an adjustable headrest pad and a protective cover, a six-position adjustable pin system, and a true balance system.
EXERPEUTIC Inversion TableBoasts a comfortably padded backrest, ankle cushions, an adjustable headrest, and a weight capacity of 300 pounds.
Teeter EP-560 Ltd. Inversion TableFeatures patented wrap-around ankle cups, precision rotation, and easy assembly. FDA registered.
IRONMAN Gravity 4000 Inversion TableOffers a weight capacity of 350 pounds, a memory foam backrest, and a foldable, space-saving design.
Health Gear ITM5500 Inversion TableComes with heat and massage functions, ergonomically designed ankle supports, and a foldable design for easy storage.

Consider these inversion tables’ features and prices to make an informed choice aligned with your health, comfort, and budget.


In summary, using an inversion table can benefit your back and spine, but you should avoid lying on your stomach. It can lead to injury and put too much pressure on specific body parts.

Remember to follow the instructions carefully and talk to a healthcare professional before trying inversion therapy. Always prioritize your safety and health.


What positions are recommended for using an inversion table?

A fully inverted position or a partial 45-degree angle is recommended to get the most benefits from an inverted table. These positions can help relieve pressure on the spine and provide therapeutic effects.

Are there any alternative exercises or stretches that can target the abdomen using an inversion table?

There are other exercises and stretches that you can do to strengthen your abs without having to lie on your stomach on an inversion table. You can do planks, crunches, and other core strengthening exercises before or after using the inversion table to work out your abs.

How many times a week should you use an inversion table?

The frequency of using an inversion table depends on your needs and preferences. Start with a few sessions per week and gradually increase. But do just what is necessary; consult a healthcare professional before starting.

How long should you use an inversion table?

It’s recommended to start with short sessions of a few minutes and gradually increase the time to 10-15. Still, it ultimately depends on your comfort level. Always listen to your body and consult a healthcare professional with any concerns.

Why is my back pain worse after using an inversion table?

Using an inversion table can worsen your symptoms if you have certain conditions, such as herniated discs or spinal stenosis. It’s advisable to talk to your doctor before using an inversion table and ensure it’s safe. If you decide to use one, start slowly and use it briefly to avoid injury or further aggravating your back pain.

Dr. Eric Smith owns and operates Fit For Life Transformations, an online and virtual coaching platform to serve anyone in the world with weight, fitness, and body composition. It has always been Dr. Smith’s vision to help as many people as he can in the more efficient way possible through the passions he has much experience in. Those experiences include chiropractic care, adjusting, nutrition, establishing successful life habits, coaching, management, and creating health and wellness. Being a competitive bodybuilder, Dr. Smith has had firsthand experience on how properly taking care of your spine, joints, nutrition, and mental health can change a person's body.