Best Back Pain Relief Exercises on an Inversion Chair

Best Back Pain Relief Exercises on an Inversion Chair
Best Back Pain Relief Exercises on an Inversion Chair

Whether you’re sitting in a chair or walking around for an extended period of time, back pain can be an annoying and cumbersome thing to experience on a day-to-day basis.

You’ve probably tried to combat it with back exercises, yoga, weight training, or any other solution out there, but with no visible results.

Maybe you’re even considering surgery to correct your back pain. Well, before you go that far, try giving one last thing a try you probably haven’t yet considered: an inversion chair.

How do inversion chairs work?

Inversion therapy with the use of an inversion chair offers a comfortably seated area that can flip you upside down, thus taking the weight of gravity off your back.

It’s been shown to improve back pain by stretching out the discs and muscles that standing upright compresses. Thus, with an inversion chair, you can give your back a stretch you’ve never given it before, and thus get results you’ve never felt before.

And, with coupled with effective exercises, you could see results in a much quicker time.

Why use an inversion chair for back pain relief?

  • Eliminate potential back pain surgery. If you’re back pain is getting to the point where you’re considering surgery, an inversion chair may be just what you need to save a thousand of dollars and months of recovery. An Inversion chair costs, at most, $1000–$2000 and can be used regularly to reduce back pain. Therefore, there’s no need for surgeons or doctors when you can just use an inversion chairs and do subsequent exercises on it.
  • Improve your circulatory system. Inversion therapy can help the heart can relax a little because it doesn’t have to work against gravity to circulate blood around the body.
  • Improve mental functioning. Like when using inversion therapy tables, when flipped, you increase the amount of blood to the brain, thus improving cognitive abilities and mood. You might even be able to improve symptoms of depression or anxiety with an inversion chair. With less back pain, you’re definitely going to be feeling happier anyway.
  • Align the spine and speed up recovery after exercise. While exercising brings a multitude of health benefits, it can cause the discs and muscles in your spine to compact. However, with an inversion chair, you can seat yourself in the proper position to put the spine back where it should be. Feel better and recover in no time.
  • Gain height. Since you will be stretching out your spine, you will be giving yourself a couple centimeters or an inch of height that you haven’t had before. Reach things you’ve never thought you’d reach before (quite literally).

So, now that you know how an inversion chair can improve your life, what exercises should you do to make the chair even better?

While there are a lot of exercises that you can do on the inversion chair, there are a few simple exercises that you probably already know how to do and can do on the chair, giving you the simplest and best results for your time.

Inverted Crunch

Again in an inverted position (choose the degree to how hard you want to push yourself), lie with your back completely flat against the chair.

Put your hands behind your head and look straight in front of you, making sure that your neck is relaxed. Then, lift yourself up with only your abdominal muscles until your shoulder blades are completely off the chair.

Hold that position for a second then lower yourself down, but don’t relax your abs. Keep them taught and engaged, and do ten reps before relaxing.

Do two or three sets. Strengthening your core also strengthens your back muscles, so you’ll be on your way to less back pain the more you do inverted crunches.

Inverted Sit-up

A sit-up is like a crunch but pushed harder, thus training your back and abdominal muscles more. Lie down in the similar starting position as the crunch (completely flat, hands behind your head), then pull yourself up with only your abs until your body makes a 90-degree angle.

Then lower yourself back down, but don’t disengage your abs. Do this ten more times and take a break. Do two or three more sets of inverted sit-ups per exercise session.

Some people say that one inverted sit-up is equal to ten regular sit-ups, so just imagine how much you can improve your body by doing exercises on an inverted chair.

Inverted Twists

When in the inverted position, twist your body so that you face either the left or right position. Then, twist the other way. When added to an inverted sit-up, this exercise is known as a Russian Twist and is a great way to improve not only the back but the obliques as well.

Inverted Squats

A squat is great at working your glutes and thighs, and now they can be great at working your back too. To do an inverted squat, suspend yourself upside down or at a slanted angle with your feet properly secured in the foot bar.

Then, pull up your body using only your glutes and legs. Your body should look like an inchworm—knees bending outward before you slowly straighten your legs and lower yourself back down.

It will be challenging at first, considering how your body isn’t used to working in a different orientation and going against gravity, but you’ll be a champ at inverted squats before you know it.

There you have it, some of the best inversion exercises for you. Say goodbye to back pain and spinal discomfort. Once you get your chair and do some of these exercises, you’ll notice a change soon after starting.

Keeping going at it, slowly increasing the amount of exercising you do and your back pain may completely go away. The inversion chair is a great tool for strengthening and improving back health, after all, and will lead you to better health that doesn’t require surgeries or medication.

Get the results you want cheaply with an inversion chair and get there faster with inversion exercises.

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

Do 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.

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.