Inversion Table Exercises For Lower Back Pain and Strength

Inversion Table Exercises For Lower Back Pain and Strength

So? You have got your inversion table shipped to your home right? Or just looking forward to buying one so soon? It’s a pretty good idea to have some prior knowledge about inversion techniques and exercises. There are a number of people who own an inversion table but don’t have the ABC of an inversion table. Yes, there are really thousands of people who don’t know the exact way of using an inversion table.

After hours of research on inversion table exercises, our fitness experts have initiated to share some most effective and widely practiced inversion table exercises with you. Here in this post, we are going to present you those exercises in brief. So, let’s get started without delay!

Inversion Table Exercise for Back pain


Inversion Table Exercises For Lower Back Pain and Strength

Inversion table exercises are mainly based on a particular form, yes, hanging upside down. We know, this particular form of inversion exercise is known to all of us. But there are some other forms of exercises that can also be performed on an inversion table as well.

If you don’t have any idea else that particular one, no problem! We are here to guide you all the way of your inversion therapy journey. Just keep your eyes glued to the screen and scroll down. Here are some most common and popular inversion table exercises for lower back pain and strength that you can perform very easily by your own as well as some one’s assistance.

Inversion Table Exercise for Back pain

We have categorized inversion table exercises into two main categories. They are-

  1. Partial Inversion Exercise
  2. Full Inversion Exercise

Now, let us discuss about these two categories in the following:

Partial Inversion Exercise

Partial inversion exercise involves some particular areas of your body and with the help of gravity, it strengthen those particular parts. You can simply stretch different parts of your body while inverting. Again, you can also perform cross arm stretching if you like. You can stretch your neck while inverting and rotate your head as well.

Full Inversion Exercise

Before you start to practice full inversion exercises, make sure that you have mastered partial inversion exercises and have more control while inverting. Until your body get used to those elementary exercises, full inversion exercises may cause hurt to your muscles.

So, it is always advised by the fitness experts to practice partial exercises more and more so that your body can gain more strength and get used to inversion table exercises. When you mastered those partial exercises and your body is ready to have more stress of full inversion, you can go with the following inversion exercises as frequently as you want. Or according to your instructor’s advice.

Inverted Crunches

Inversion Table Exercises For Lower Back Pain and Strength

You might be familiar with crunches as a means of strengthening your lower back but have you ever tried these on an inversion table? In a typical crunch, you need to lie down on your back and pull your head towards your knees with your hands. An inverted crunch, much similar in procedure, is performed on an inversion table. To do this, you must follow the given steps:

Step 1: position your body in an inversion therapy position on the inversion table

Inverted Squats as shown below. 

Step 2: clasp together your hands behind your head and bend your knees.

Step 3: with your heads, pull your head towards your knees by using your stomach muscles.

Inverted crunches require greater effort than normal crunches because of your inverted position. Initially, performing inverted crunches may be difficult so it is advised that you do not initiate on a totally inclined table. To begin with, you need to start at a comfortable angle and increase the table’s inclination as you get practice. Frequent practice with an increasing angle will make inverted crunches easier with time. Inverted crunches on inversion tables are much more effective in building abs than normal crunches. These crunches strengthen the Abdominis muscles, Rectus Femoris Sartorius, and add obliques.

Inverted squats

Inversion Table Exercises For Lower Back Pain and Strength

Keeping the legs strong is another popular concern among people who undergo regular gym exercise. Strengthening the leg muscles keeps the body in a good physical shape and one common exercise to do so is to practice squats. Normal squats may seem like a beginner’s deal but inverted squats are not that easy. These squats are performed in an inverted position on the inversion table. Working against gravity in this way requires much more effort than normal squats. To perform inverted squats, the given steps need to be followed.

Step 1: position yourself at an inverted angle on the inversion table and stabilize your body by holding on to the A-frame legs of the table. 

Step 2: Now bend your knees so that your hips move towards the heels.

Step 3: in this position, hold for a while and then repeat the procedure.

Inverted squats are much harder to perform than normal squats and are therefore much more effective as well. Inverted squats are a very challenging workout that gives your glutes and hamstrings strength. The weakness of these muscles usually results in lower back pain and practicing inverted squats regularly can reduce such pain.


Inversion Table Exercises For Lower Back Pain and Strength

A typical sit-up involves lying down on the floor flat, then bending the knees, and then pulling the upper body towards the knees. Sit-ups on an inversion table are slightly different. In such sit-ups, you require greater muscle strength than needed in normal sit-ups. Although the procedure is much the same, the sit-ups are performed when the table is reclined at an angle towards the ground. Inverted sit-ups are harder because gravity increases upper body weight. The exercise is performed in the following way:

Step 1: lay down on the table and invert it at an angle.

Step 2: in the inverted position, extend your arms towards your feet as though you are reaching for your feet. In this position, try touching the toes of your feet. 

Step 3: hold in this position of touching your toes, release, and then repeat.

Experts suggest that performing such inverted sit-ups on an inversion table is equal in effect to 10 normal sit-ups. To begin with, you should keep the table at a comfortable angle. Only increase the inclination of the table as you practice such sit-ups. Such sit-ups are also, thus, much more effective in strengthening the stomach and lower-back muscles than regular sit-ups.

Inversion Table Stretching

Inversion Table Exercises For Lower Back Pain and Strength

Body stretches are very effective in increasing flexibility, range of motion, posture, prevention of back pain, blood flow, and much more. Body stretched on an inversion table is also much the same as typical body stretches. Any body stretch exercise can be performed on an inversion table at an angle to the ground. Such body stretches are more effective than normal stretches. Stretches on an inversion table pull on the spine and therefore help reduce back pain significantly. There are many kinds of body stretches involving various body muscles that can be performed on an inversion table. To perform these stretches, follow the steps below:

Step 1: lie flat on the inversion table and incline it at an angle you are comfortable with. With time and practice, you can even fully invert the table.

Step 2: perform any body stretch you like. You can twist your upper body, pull your upper body towards your legs, or arch your back by placing your hands beside your head.

When performing inversion stretches, be careful not to over-exert your body and risk hyper-extension.

Inverted Decompression

Inversion Table Exercises For Lower Back Pain and Strength

Inverted decompression is simply lying on the inversion table when it is completely inverted. In this position, gravity acts by pulling down on the body and subsequently decompressing the discs of the spine. Inverted decompression can relieve back pain and neck pain that results from degenerative discs or herniated discs. It also prevents the need for surgery for spinal decompression. To increase the amount of decompression on an inversion table, pill down by grabbing the legs of the table. Inversion therapy stretches the spine by using the body’s weight. It pulls every joint in the spine instead of working on localized pain. This method is effective in the treatment of lower back pain.

Step 1:  lie flat on the inversion table when it is inverted completely. 

Step 2:  stay in that position for as long as your therapist has advised you to. Gravity does the rest!

Inversion therapy must be performed under professional supervision because if performed unattended and without instruction, it risks an increase in blood pressure. This makes it risky for patients with hypertension. Nonetheless, inverted decompression is an effective relief from neck and back pain. It is known to relieve pain but does not directly target the source of pain itself. Such therapy can eliminate the need for surgical decompression.

All these exercises require practice and once when you are acquainted with all of these exercises, inversion will really be a fun! Now, keep practicing various forms whenever you require or wish.

Safety Measures

  • Safety is a must while inverting. And never try to be over smart!
  • Always begin with partial inversion.
  • Try small inversions first.
  • Don’t hang out too long.
  • Slowly return to an upright position.
  • Don’t lean back too far.
  • Go for the inversion tables with Lumbar bridge.

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