Inversion Therapy Without a Table: 6 Best Alternatives

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There are many things in life that might cause you to say, “that’s a pain in the neck,” – but what happens when it really is?

You may already be familiar with inversion therapy, but what if an inversion table no longer works for you? Worried you’ve not got enough space in your home for a full-sized table?

Well, no bother, you can do inversion therapy without a table!

Although inversion tables are an incredible piece of inversion equipment, especially if you suffer from back pain, joint pain, neck pain, or muscle spasms, they may not be right for you.

You will learn how to hang upside down without an inversion table. Each option has its pros and cons that will help you understand what best suits your needs.

From spiritually calming yoga inversions to the unique sounding headstand stool, here’s everything you need to know about hanging upside down without the need for an inversion table!

Let’s find you the perfect alternative!

inversion therapy without a table - best inversion table alternatives

6 Best Inversion Table Alternatives – Inversion Therapy Without a Table

Here’s a list of six great alternatives to inversion tables that you might find helpful for managing back pain. These options offer diverse approaches to support your back health and well-being.

  • Yoga
  • Gravity boots
  • Exercise ball
  • Headstand bench
  • Yoga trapeze
  • Inversion chair

There are many alternative ways to hang upside down without using inversion tables.

Most alternatives are cheaper and smaller than an inversion table, making them ideal for people on a strict budget or who don’t have more space.

Just because you don’t own a gym doesn’t mean you shouldn’t be able to include inversion therapy in your exercise.

Below, you will find some of the best inversion table alternatives for hanging upside down – you will indeed find the one that suits your needs.

#1 Yoga Poses

Yoga is one of many ways to calm your body and relieve stress and an incredible exercise method for relieving tension across your spine and other body parts.

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Each position offers its own unique benefits, so you are certain to find one that works for you.

One of the best inversion table alternatives without using equipment is inversion yoga. This will allow you to gain the health benefits of hanging upside down, without the need for any pricy equipment or dedicated exercise space.

What makes this ideal is it is incredibly accessible to both amateurs and professionals alike.

Many people have considered taking up yoga but consider spicing it up a little and giving inversion yoga a go.

Everyone can benefit from adding yoga to their daily workout – pair it up with inversion therapy, and you will never look back!

#2 Gravity boots (Inversion Boots)

As futuristic as the tech may sound, gravity boots, or inversion boots, are fairly traditional exercise equipment.

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They offer athletes and fans of exercise the means to hang upside down and, for amateurs, a way to keep up with the professionals.

Typically, you will use a standard pull-up bar alongside the gravity boots to invert your body for set periods, offering spines the decompression they may need.

As gravity boots are most commonly used alongside a rack, you can hook them onto your doorframe or other secure location in your home.

Exploring the landscape of gravity boots as one of the best inversion table alternatives, it’s crucial to understand that the hanging aspect may not suit everyone. Finding the right fit is essential for a comfortable experience.

This extremely versatile piece of equipment offers you many ways to soothe spine compression and relieve back pain, alongside other benefits of inversion therapy.

Be sure to check them out if you want to spice up your workout.

#3 Exercise Ball

You will probably already be familiar with the versatile exercise ball, stability ball, and the incredible benefits they can offer you.

best inversion table alternatives
best inversion table alternatives

But not many people know that it can be used as an alternative to an inversion table without sacrificing any of the benefits you may gain when you invert your body.

Although you are not hanging upside down directly on an exercise ball, you will still be able to do some inversion workouts with minimal effort.

One of the biggest health benefits of using an exercise ball is the body stress relief it provides. You can easily implement it into your daily routine.

If you want to harness the benefits of inversion therapy without purchasing a special tool like an inversion table, this may be the ideal option for you.

#4 Headstand Bench

If you want a cheap alternative to expensive inversion tables that you can use at home without any risk of injury or falling over, then a headstand bench is the best option for you.

The headstand bench is the perfect way to hang upside down without worrying about balance, slipping, or tipping over. Plus, you can enjoy going upside down without any pressure on your neck and spine!

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You can do all sorts of exercises on a headstand bench, from yoga block exercises to waist exercise, leg exercise, hip movement, and many other yoga positions.

It’s easy enough for beginners and challenging enough for experts so that you can get as much out of it as possible!

In addition, the headstand bench is much more compact than an inversion table which makes it easier to use in small spaces such as studio apartments or dorm rooms – there’s always enough room for it (plus, no one has ever complained about too much storage!).

#5 Yoga Trapeze

Combining yoga and inversion therapy through the use of a yoga trapeze is an incredible way to provide both your body and mind with superb stress relief.

A Yoga Trapeze barely takes up any space as it can be hung to different places, unlike other inversion equipment.

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A yoga trapeze will offer all the benefits of inversion therapy traditionally, with the advantage that it can be far more accessible.

They offer impeccable support for any position and yoga poses you may want to make, making this perfect for a yoga class.

If you are into home yoga, then consider trying a yoga trapeze!

#6 Inversion Chair

If the main reason you are looking for an inversion table alternative is that you’re having a hard time inverting while standing, then an inversion chair may be what you are looking for.

inversion table alternatives for back pain
inversion table alternatives for back pain

Although hanging upside down entirely isn’t feasible on a chair, you can still get all the benefits by using it.

One of the biggest benefits of inversion chairs is that they can remove pressure on other parts of your body, such as your legs, feet, and hips.

You can even combine your yoga workout with an inversion chair for extremely effective lower back and neck pain relief.

An inversion chair is a perfect option for fitness enthusiasts who are currently undertaking injury rehabilitation but still want to take care of their health.

How to Invert Your Body Safely

During inversion workouts, blood will rush to your head, which can be dangerous if not done properly.

This means you should always prepare your exercise in advance and discuss with a healthcare professional beforehand whether it will help you.

It would be best if you always had someone nearby who you can trust especially when doing a full inversion.

As the added pressure to your head due to gravity may cause you to pass out if done incorrectly or for longer than is recommended.

Familiarize yourself with the correct procedure by watching informational videos and talking with a professional to ensure you are both safe and getting the most out of inversion exercises as you can.

As tempting as it may be to add a new exercise to your routine, it’s always better to be safe than sorry.


How Long Should You Hang Upside Down?

This depends entirely on how much experience you have and whether or not you are new to this exercise in which you hang upside down.

Typically, we wouldn’t recommend hanging upside down for longer than 1 minute if it is your first time.

After a bit of practice, you may wish to increase this to around 2-3 minutes. Only do what feels comfortable to you and make sure you seek professional aid if you are unsure – This is especially true if you are currently going through injury rehabilitation.

Do Inversion Tables Help With Spine Alignment?

Inversion exercises offer spinal decompression alongside the following health benefits.

Relieve’s Back Pain
Reduced need for surgery
Relax tense muscles
Reduce nerve pressure
Ease stress
Improve joint health
Improve fitness & build core strength
Increase the blood flow to the brain to function better and faster

Whether that’s through the use of an exercise ball or inversion chairs, you will immediately notice the effects it has on your back and surrounding regions.

However, we recommend that you seek advice from a trained healthcare professional before trying it out.

As with most exercise, inversion isn’t a ‘cure-all’ form of exercise. By checking with a healthcare professional first, you will be able to find the best therapy for your circumstances.

Who Should NOT Try Inversion Therapy?

Those with high blood pressure, heart disease, or glaucoma should not attempt inversion practice without consulting a healthcare professional.

This is also true if you are pregnant or you have a history of stroke within your family.

Although inversions are an excellent type of exercise, you should always seek more information from a trusted doctor or healthcare worker.

If you are given the go-ahead by your chosen professional, it’s advisable to hang upside down, lasting no more than 30 seconds to a minute. As you begin to practice more, you may then increase the time you invert.

Can You Do Inversion Therapy By Yourself?

Although it is possible to use an inversion table by yourself, especially if you are extremely healthy, it isn’t recommended.

As you may be upside down for a lengthy period, much like lifting heavy weights, it is advisable to have someone near who you can trust.

When exercising, it’s always best to be as safe as you can. Inversion exercise is great for your health, but you also need to do it safely.

Try to complete your workout with someone you know will help if things go wrong.

Before You Go

No matter your chosen tool, whether using a headstand stool or an inversion chair, there are many inversion benefits.

You don’t have to break the bank as long as you find the right exercise tool for you.

Wave goodbye to spine compression and back problems. Start getting the pain relief and healthy spine by simply hanging upside down.

Hopefully, we have helped you find some best inversion table alternatives, no matter your reasons.

As always, with any new exercise method, be cautious and seek advice from a professional before diving head-first into the world of inversion.

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.