Simple Exercises for Lower Back Pain Relief with the Inversion Table
Many of you may have heard about “Inversion Therapy” before, and many of you may have not.
It’s relatively new and it certainly isn’t something that you can find at your average ‘run-of-the-mill’ gym, and at least part of the reason is simply because you will need a partner to assist you with it. Better yet if it’s an ‘expert’ so-to-speak.
But, unfortunately, another reason is simply because of how relatively unknown this form of therapy really is.
So let’s start really quickly with a breakdown of Inversion therapy and then move on from there.
Inversion Therapy Basics
In a nutshell, Inversion therapy is basically having your body being hung upside down…or at an angle…with your head facing downwards. Hence the name INVERSION therapy. You are being inverted after all right?
The theory behind this idea is that it is a form of “spinal decompression” and “spinal traction”.
Basically, you’re taking the weight off of your spine is what is happening here. After all, gravity is now pulling everything towards your head and not your feet since you’re upside down…or close to it.
So that’s what inversion therapy is, at its most fundamental level.
But before we go on, we do have to mention a few points of interest.
Before you decide to fully commit to buying an inversion table please note that there are some people out there who may find the following information useful.
People who have heart disease, hypertension/high blood pressure, eye diseases such as glaucoma, and/or pregnant women are at higher risks for things like dizziness, lightheadedness, and/or fainting.
Which makes perfect sense if you think about it since you are already going to be having this huge intake of blood pouring/pooling down into your skull since you’re upside down…having hypertension would just make things worse.
So if you fall under the category of people presented just now, know that you should be extra careful when trying this.
But enough of all this talk of ‘dangerous’ potential.
Let’s get to the fun part where we tell you about how you can use your inversion table to help with that lower back pain.
Inversion Table Exercises
First up on our list of exercises is the “Inverted Squat”. Here’s how it goes.
- Enter table and flip to a completely vertical/upside down stance.
- While hanging upside down engage the glutes and hamstrings muscles in a simple contraction movement to ‘pull’ yourself up towards your feet.
- You will, obviously, not actually get able to go all the way up. But the full motion is simply a slight pull of your body upwards.
- Continue to do as many of these ‘repetitions’ as you’d like.
Now if that wasn’t enough here’s another…the Inverted Crunch.
- Resume the same vertical/inverted position as before.
- Put your hands on your chest in a ‘cross/X’ pattern with the hands touching the opposite shoulder.
- Contract your abs until you lift your upper body clearly and noticeably off the table. If you are not sure when to stop or if you are not ‘up’ enough then simply feel if your shoulder blades are completely off the table. Give yourself an extra couple of inches of your body being lifted off the table to be extra safe that you have completed the motion enough.
- Remember to maintain constant tension in the abs as you perform the negative portion of the movement, and to not use gravity and/or momentum to assist you at any time.
Excellent abs workout here…just in case you forgot which muscle group we’re working on here.
The Inverted Sit-up.
- Assume the same inverted position as earlier.
- Place your hands on your chest/shoulders in a ‘cross/X’ pattern with each hand touching the opposite shoulder.
- Contract your abs and go all the way up until your upper body is completely touching your lower body, or until there is no more ‘space for movement’.
- Slowly come back down and maintain tension on your abs throughout the entire procedure.
- Do not use momentum and/or gravity to assist you in this motion.
So, obviously, this exercise is really just a ‘bigger’ version of the inverted crunch. It’s sort of like how a full sit-up, in real life, is a ‘bigger’ version of a crunch.
Same difference here.
Alright now let’s get to something a little more unconventional.
The Inverted Rotation
- Begin in the inverted position as always.
- Take your hands and arms and put them out directly in front of your chest/head. Your arms should be forming a 90 degree angle with your torso. Alternatively, think of it as being in the same position had you simply put your arms forward and out while sitting normally.
- Now take one hand and in a controlled manner spin and/or twist your upper body in a circular motion so that this hand reaches the opposite table leg. Continue until you are able to grab the table leg.
- Be sure to use rotational force only and do not ‘bend’ any part of your body to make it easier on you.
- Once you are fully stretched with this side, gradually and in a slow and controlled manner reverse the motion you just did.
- Turn slowly to the opposite side and ensure that your body is back into the ‘neutral’ position it was at the start of it.
- Now repeat the same motion with your other hand. Slowly and controllably rotating until you touch the opposite table leg. Grab on until you are fully stretched then reverse the motion.
- Now return back to your resting position.
- Repeat this ‘repetition’ as many times as you’d like.
And that’s a wrap folks!
You now have three brand new exercises to try with your brand new inversion table.
Themselves are simple enough. Although I suspect that many people will confirm that, at least initially, they will not be easy at all due to how disorienting it may be to be performing something while upside down.
But keep going at it, and you’re sure to see the benefits in decreased lower back pain!