If you haven’t experienced back pain at one point, maybe you know someone who has. Back pain affects individuals from all ages and backgrounds and is one of the most common causes why people receive emergency care. (1)
Back pain can stem from many different causes and show up in the body in a variety of ways. Because it’s such a common issue, a wide range of treatments has emerged—one of which is inversion therapy.
If you’ve tried methods such as physical therapy or pharmacological intervention, inversion therapy can have its appeal… but does it really work? Let’s dive right in.
How Does Inversion Therapy Work?
As the name suggests, inversion therapy essentially means lying in an inverted position - upside down or angled backwards. Hanging upside down for back pain may sound like something that would be last on your list of solutions. But let’s explore why this may work for you.
When positioned correctly, gravity is used to decompress and stretch out your back - this assists with:
- Muscle relaxation
- Better mobility and flexibility
- Promoting proper alignment
- Decreasing pressure on nerves and spinal discs
As expected, a combination of these effects can help with back pain. It has been known to positively affect those who suffer from sciatica or lumbar disc disease!
Research Behind Inversion Therapy
A study that was published in the Journal of Physical Therapy Science points out that patients who used an inversion table (specifically the Teeter brand) were 50% less likely to require surgery, “…inversion therapy reduces symptoms and the rate of surgery in patients with lumbar disease and sciatica.” (2)
Patients in this study reported:
- 74% stated experiencing less pain
- 39% stopped using pain medication
- Improved range of motion and reflexes
If this has convinced you to try inversion therapy, keep in mind that it’s not a one-size-fits-all approach and is meant to be used in combination with other treatments such as physical therapy, prescribed medications and lifestyle changes.
Who Should Avoid Inversion Therapy?
An inverted position can help reduce pressure on your spine and help with decompression. This allows your nerves and spinal discs to relax!
Because it can affect blood circulation (increasing flow to your brain) it’s important to consult your doctor on the safety measures and their recommendations, especially if you have the following:
- High blood pressure
- Heart disease
- Prone to dizziness or falls
- Glaucoma
- Pregnancy
- Stroke
Beginner's tips when doing inversion therapy at home:
- Consult your doctor
- Try it first in physical therapy
- Have someone assist during your first time
- Start slow in terms of both tilt angle and time in position
- Change positions slowly to prevent dizziness
Inversion Table Alternatives
As mentioned earlier, inversion therapy is not a one-stop shop for back pain. If you know the cause of your back pain, it’s important to keep in mind that results are not instant and work in conjunction with other therapies, such as (but not limited to):
- Physical therapy/stretching/exercise
- Lifestyle changes (stretching/ergonomics)
- Hot/cold therapy
- Prescribed or over-the-counter medications
- Foam roll, QL Claw, massage
With a personalized treatment plan, inversion therapy can be a strong supportive tool, and lasting relief will come from combining it with the necessary lifestyle changes and interventions!
Key Takeaway
Studies that show positive effects of inversion therapy are scant. While it has been around for centuries, it continues to be therapeutic for some due to its ease of use and its ability to provide short-term relief. After all, before trying a more invasive therapy such as surgery, why not hang upside down if it works for you?
While an inversion therapy table can be quite easy to obtain, it’s clear that it’s noninvasive and can be simple to use. After discussing with your doctor, maybe trying it can provide you with the relaxation and relief you’re looking for!
Inversion Therapy FAQ
Is inversion good for lower back pain?
The answer to this varies because the outcome is different for everyone. It does depend on other factors, such as your overall treatment plan and of course, the root cause of your lower back pain itself. Inversion therapy has been known to help conditions such as sciatica and lumbar disc disease.
How long should you do inversion therapy for back pain?
After consulting your provider, the recommended amount of time may vary from a couple of minutes to up to 5-10 minutes if you are able to comfortably do so. Just like a stretching routine, it’s important to be consistent and be aware of how you feel when doing it!
What are the negatives of inversion tables?
Hanging upside down can affect your blood pressure - conditions such as high blood pressure, glaucoma, or heart disease don’t go well with inversion tables. Additionally, because of the blood flow to the brain, it can also cause vertigo, headaches, or even sinus pressure. Finally, because of your angled position, there is also the risk of injuring yourself if you’re not secured to your table properly! Get a spotter if necessary!
What do chiropractors think of inversion tables?
Because there are mixed results with inversion tables, so are the opinions. Most would agree that it is meant to be part of your overall treatment for back pain rather than the sole action to relieve it.
Sources:
(1) Casiano, V. E., Sarwan, G., Dydyk, A. M., & Varacallo, M. A. (2023, December 11). Back Pain. In StatPearls. NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK538173/
(2) Mendelow, A. D., Gregson, B. A., Mitchell, P., Schofield, I., Prasad, M., Wynne-Jones, G., … Hargreaves, G. (2021). Lumbar disc disease: the effect of inversion on clinical symptoms and a comparison of the rate of surgery after inversion therapy with the rate of surgery in neurosurgery controls. Journal of Physical Therapy Science, 33(11), 801–808. https://doi.org/10.1589/jpts.33.801