– Spinal compression results in up to ¾ of an inch of lost height daily.
– An inversion table can increase height by facilitating spinal decompression, strengthening the muscles in your back, and correcting your posture.
– You can also maximize your height by getting enough sleep and trying to fix poor posture.
Inversion tables are devices designed to help decompress the spine and relieve pressure on the discs between the vertebrae.
Many people use inversion tables to relieve back pain, but some believe they can increase their height. So, do inversion tables make you taller?
Inversion table to increase height study: what the experts say
You’ve probably heard the age-old tale about elderly people slowly “shrinking.” You might have even witnessed it for yourself with your parents or grandparents.
But did you know that the same shrinking is also happening to you every day?
Height changes occur due to the effects of gravity. Gravity pulls you down during the day, making your spine compress.
It forces fluid out of the discs and reduces your height by up to 3/4 of an inch (1). So, compared to when you got out of bed in the morning, you could be almost a full inch shorter when you lie back down to sleep at night.
During sleep, the horizontal position of the body can decrease spinal compression by approximately 75% (2).
It allows your spinal discs to rehydrate. As a result, your height springs up again at the start of each new day.
However, that leftover 25% spinal compression does take a toll over time, leading to the permanent height reduction (sometimes up to 2 inches) we often see in older individuals (3).
Are there ways to counteract this height loss? Since the loss is mainly due to gravity, placing yourself in a setting free of gravitational weight could do the trick.
Some astronauts, for example, have reported a height increase of up to 2.5 inches after spending a week in zero gravity (4).
But we can’t get all blasts off to the International Space Station when we want a little height boost. So, how can we fight back against shrinking here on Earth?
This article will explore using an inversion table to increase height and a few other holistic methods to help you grow taller.
How Can Inversion Therapy Help You Grow Taller?
If you’re familiar with inversion therapy, you know it involves hanging upside down. As you invert your body, you can relieve the pressure on your spine by gravity.
This practice benefits people who experience neck or back pain, but can it also reduce the shrinking caused by gravity? In other words, do inversion tables make you taller?
When you sleep, your spinal discs regain water and become more prominent.
The same happens when you are in an upside-down position using an inversion table, but it is much more effective.
You can also use an inversion table throughout your day, helping to counteract that height loss more frequently than at night while resting.
So, an inversion table benefits height via spinal decompression. But it also helps by strengthening the muscles in your back and correcting your posture.
All these combined factors lead to the overall height boost you may find when consistently using an inversion table.
How Much Height Can You Gain From Inversion Therapy?
The truth is, you should not expect immense permanent height increases from inversion therapy alone.
A realistic inversion table before and after height may increase by less than an inch over time. But, of course, these results depend on your posture, spine condition, age, and many other health factors.
Height Changes From Inversion Therapy
So, how much taller can an inversion table make you? Using an inversion table to grow taller is typically more about regaining height than growing taller.
After all, simply stretching your spine cannot add height to your body that you didn’t already have. Instead, inversion tables allow maximum stretching of your spine to expand toward its full potential.
Let’s create our figurative inversion table height study to illustrate this idea.
Say you used to be 6′ tall. Over time, your height naturally shrank to around 5’11 due to the effects of gravity.
However, suppose you consistently use an inversion table. In that case, you can gradually reclaim a small portion of that old height. It is especially true for those with bad posture, which an inversion therapy can correct.
How to Gain Height Using an Inversion Table
When utilizing an inversion table mainly to gain height, there may be slight differences in how you use the device.
These variations occur in the angle you invert, and the time you remain in an inverted position.
People with back pain typically do partial inversion at an angle between 25 and 60 degrees. As a result, you can achieve pain relief on the lower end and complete inversion of gravity on the larger end.
However, if you aim to grow taller, you may need a full inversion. The aim is to invert your body entirely to a 90-degree angle often to achieve maximum height gain.
This incline level can be dangerous, so we don’t recommend switching to this degree for more than a few minutes.
To experience the benefits of inversion therapy in any capacity, you must do it consistently. You can do multiple sessions a day if you choose, but your sessions should be at most 2-5 minutes at a time.
Too much of a good thing applies here, and staying inverted for too long can strain your body. So try not to overdo it.
- Begin on the inversion table with your back against the padded backrest and your feet securely fastened in the foot assembly.
- Slowly lean backward until you are upside down or at a comfortable inverted angle.
- Hang there for a minute, then slowly return to an upright position.
- Repeat as necessary.
Before attempting inversion therapy, you must talk to your doctor to ensure it’s safe. Some health conditions, like high blood pressure, may make it dangerous to do inversion therapy. So, be sure to follow your doctor’s instructions carefully.
For more information about the safest and best practices when using an inversion table, check out our informative article here!
Inversion Table Stretching Exercises to Increase Height
Suppose you feel strong enough for an extra challenge while using your inversion table. In that case, you can also try some small exercises and stretches during your sessions:
- Decompression stretch. While hanging at your chosen angle, gently raise both arms above your head. Breathe deeply and allow your spine to decompress.
- Arm stretch. Reach above your head with your right arm and gently stretch your body. Hold for a few seconds, then switch arms and repeat.
These two simple stretches are excellent inversion table exercises for growing taller. They will help alleviate the gravitational pressure on your spine and provide a deeper stretch to the surrounding muscles.
Inversion Table Reviews
Now let’s take a moment to review two types of inversion tables that may help to gain height.
An Exerpeutic inversion table is unique for its adjustable rear cross bars in place of typical straps.
This crossbar makes it easy to reach your preferred inversion angle (usually about 60 degrees for height increases) and stay there without fear of overdoing it. The overhead stretch bar is also helpful for safely performing exercises and stretches while inverted.
Like the Exerpeutic models, an Innova inversion table utilizes an adjustable pin system to ensure that your inversion angle is always safe and consistent.
After all, consistency is the game’s name when attempting to increase your height, as you’ll want to use your foldable inversion table for small daily sessions.
The Innova models also feature adjustable height and headrests to determine the best center of gravity to achieve both comfort and results.
Gaining Height Naturally Without an Inversion Table
Unfortunately, our heights are primarily a result of our genetics. Therefore, no matter how much you use an inversion table, you cannot expect to gain the height you never had.
You can only reclaim the height lost due to spinal compression or poor posture.
However, there are other natural ways to accomplish similar height gains to inversion therapy without using an inversion table. Let’s go over a few of them now.
- Get enough sleep. While growing, missing out on sleep may significantly impact your maximum height. Human growth hormone, or HGH, is released during sleep, so it’s essential to ensure you sleep regularly during your growing years (5).
- Fix your posture. Poor posture makes you look shorter but can affect your height over time. The curves of your back may shift to align with your slouched posture instead of your straightened posture (6). Try posture-correcting exercises or pillows if you need extra assistance.
Inversion Therapy Benefits
Aside from fixing your posture and adding a small amount to your overall height, inversion therapy has plenty of other valuable benefits!
- Alleviate back pain. Taking gravitational pressure off the spine can provide immediate pain for those suffering from herniated discs, sciatica, and other forms of back pain.
- Increase flexibility. Regularly stretching your spine can build strength in the surrounding muscles, making it easier to bend down or reach for things.
- Promote spine health. Inversion therapy can realign your spine to your spinal column and allow spinal discs to rehydrate more often, reducing the harmful effects of spinal compression.
- Improve blood circulation. By hanging upside down, gravity pulls the blood in our body away from our feet and toward the head. It increases the blood flow to our brain and other vital organs and helps to improve circulation overall.
Can I get taller by hanging upside down?
Can you lose the regained height?
Can an inversion table make my legs longer?
What happens if you use an inversion table too much?
It’s better to practice short sessions more frequently rather than one long session. Always be sure to follow the instructions of your physician or physical therapist closely.
Can physical therapy make you taller?
- Foreman, TK. “Diurnal Variations in Spinal Loading and the Effects on Stature: A Preliminary Study of Nursing Activities.” Clinical Biomechanics, vol. 2, no. 1, 1987, pp. 48-54, https://doi.org/10.1016/0268-0033(87)90048-9.
- Nachemson, A. and G. Elfström. “Intravital Dynamic Pressure Measurements in Lumbar Discs. A Study of Common Movements, Maneuvers, and Exercises.” Scandinavian Journal of Rehabilitation Medicine, vol. 1, 1970, pp. 1-40, https://pubmed.ncbi.nlm.nih.gov/4257209.
- Tanner, John. Beating Back Pain. DK, 1987.
- Thornton, WE et al. “Anthropometric Changes and Fluid Shifts.” The Proceedings of the Skylab Life Sciences Symposium, vol. 2, 1974, pp. 637-658, https://ntrs.nasa.gov/citations/19750006319.
- Heaton, Amy L. et al. “Mechanism for the Increase in Human Growth Hormone with Administration of a Novel Test Supplement and Results Indicating Improved Physical Fitness and Sleep Efficiency.” Journal of Medicinal Food, vol. 24, no. 6, 2021, pp. 653-659, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9208721.
- “Getting It Straight: Improve Your Posture for Better Health.” News in Health, https://newsinhealth.nih.gov/2017/08/getting-it-straight.