Tips On How To Use An Inversion Table For Back Pain
Many people today are experiencing back-pain due to several reasons but there are actually different ways that someone can ease or heal back which one of them is using an inversion-table. In fact, an inversion-therapy is a great way of easing back-pain caused herniated or degenerative discs and spinal-conditions like spinal-stenosis which result into pain in the back-sections, legs and buttocks. Additionally, during an inversion-therapy you will have to turn your body upside-down in order to increase space while reducing pressure between the vertebrae and nerve-roots. So, with an inversion-table you will place the body upside-down at a gentle-angle and then start working-up into a more dramatic-position for best results. Lastly, studies have even found that an inversion-therapy can ease back-pain in a short-term especially when someone has just gotten a new back-injury. Below are some of the methods and steps theta you can follow when using an inversion-table in order to ease on back-pain.
METHOD-1: HOW TO OPERATE AN INVERSION-TABLE:
- Read the inversion-table instruction manual: before you attempt using an inversion table, consider reading through the instructional-manual that came with it in order to learn more on how to operate that table. This is very important because the will be supporting your entire body-weight and that why you need to do all the assembling-steps correctly.
- Place and secure the inversion-table on a flat-surface: make sure that all the straps, joints and pivot-points on an inversion-table are correctly connected before using it. This will actually help to avoid serious accidents when using an inversion-table and always ask for help form a friend when using an inversion-table for the first time in order to achieve best results.
- Consider wearing athletic-shoes when using an inversion-table: you need to wear athletic-shoes when using an inversion-table and this because such shoes will offer you with extra-support if the inversion-table locks into place. In fact, you should never use an inversion-table with bare feet if you really want to achieve optimum-safety.
- Carefully step into position with the back towards the inversion-table: this will involve raising your feet and placing them onto the steps each at a time and then lean forward with a straight-back in order to pull-up the table’s lever and after lock the feet into place.
- Tie the straps over your body: you should to know that inversion-tables differ in ways they secure your body into place. So, an inversion-table may have a body-strap, ankle-bar or any other securing-device depending on table’s make/model. So, just ensure that all the safety-gear on an inversion-table is locked into place before your begin inverting yourself.
- Attach the straps on either sides of the inversion-table: you actually need to attach the provisional-straps on either sides of the table since you will have to push-off these straps in order to invert the entire body. But try to be gentle and careful when inverting yourself so that you don’t get accidents during the process.
- Carefully return to the horizontal position while inverting: consider returning to a horizontal-position for at least 1-2 minutes when you start coming-up from your inversion-position. This will actually enable your blood-flow to adjust and remember to carefully return to the starting-position before you unhook yourself and get-off the inversion-table.
MEHTOD-2: HOW TO DO AN INVERSION ROUTINE FOR BACK-PAIN:
- Use an inversion-therapy as part of the treatment-program: you will actually need to use an inversion-table as recommended by the doctor incase the inversion-therapy in part of your treatment. In fact, inversion-therapy is only useful for achieving mild-relief to the back and it’s rarely used in the treatment of chronic back-pain.
- Attach the provisional-straps to the bottom of the inversion-table: securing the straps on either sides of the inversion-table at bottom will actually ensure that you don’t invert all the way down at the beginning. In fact, if your inversion-table is equipped with an angle-dial on the side, then don’t select an angle that is over 45-degrees in the first-week of using an inversion-table.
- Secure yourself with straps onto an inversion-table: use the provided straps on an inversion-table to secure yourself thoroughly before you begin doing your daily inversion-therapy. This will actually ensure that you don’t fall-off the inversion-table as you move and forth.
- Consider using gentler movements when using an inversion-table: using gentler movements when on an inversion-table will actually help to keep you away from causing further back pain and injury. So, always be gentle and careful when using an inversion-table in order to achieve optimum results.
- Consider going back into a horizontal position: during the inversion-process, consider pushing back on the handles on the inversion-table until achieve a horizontal-position. Stay in a horizontal-position for at least 1-2 minutes in order to enable the blood flow to change and then continue with the inversion-process.
- Push-back to a 45-degree angle: afterwards, you will need to push-back further in order achieve a 45-degree angle. Consider breathing deeply and this position/angle for about 1-2 minutes before continuing with you inversion-process.
- Raise the hands above your head during the inversion-process: it is actually recommended to raise your hands above the head when on an inversion-table because this helps to create a great environment for spinal-traction. However, you should first feel stable and comfortable within the inversion-table before raising your hands above the head.
- Consider working-out at a 25-degree angle for 1-week: you will have to continue working-out for about 5-minutes or more at a 25-degree angle for at least week. Do this for at least twice per day in order to help your body become accustomed more quickly.
- Increase the inversion-angle by 10-20 degrees every week: try to gently increase your inversion-angle by 10-to-20 degrees per until you feel comfortable with any angle between 60 to 90 degrees for about 1-5 minutes.
- Use the inversion-table for 3-tmies or more daily: consider using the inversion table for about 3-tmies or more per day and whenever you happen to feel any intense back-pain. In fact, inversion-tables only offer temporary-relief and this why you need to do an inversion-therapy more often if you really wish to benefit from it. Additionally, most people don’t invert for more than 60-degrees and some even invert at a 30-degree angle because it makes them feel more comfortable yet they still see its benefits.
- Consider keeping a journal of your back-pain levels: keeping a journal of your back-pain levels will help you to easily adjust your inversion-routine in accordance to what works best for you. In fact, you will able to know the inversion-angle, time and the number of inversions that work best for your back-condition if you happen to make this journal.