Inversion Table Benefits: Are Inversion Tables Good For You?

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Inversion table benefits include spinal decompression, reduced back pain, improved circulation, and enhanced flexibility, making them a popular option for natural back care.

Back pain affects nearly 619 million people worldwide, making it one of the leading causes of disability across all ages (World Health Organization, 2023).

With many people seeking non-invasive solutions, inversion tables have become increasingly popular due to their ability to stretch the spine, improve circulation, and alleviate pressure caused by gravity.

Unlike temporary relief from pain medications or costly ongoing treatments, inversion therapy provides a simple, mechanical way to target the root causes of discomfort.

By inverting the body at a controlled angle, users can experience spinal decompression, muscle relaxation, and even enhanced joint health.

Whether you’re an athlete managing recovery, an office worker combating poor posture, or someone living with chronic back pain, understanding the benefits of inversion tables can help you decide if this therapy belongs in your routine.

What is an Inversion Table?

For those of you who are not totally familiar, inversion tables are a relatively simple device where you strap yourself onto a form of a “bed” and tip yourself upside down.

With an inversion table, your spine goes through a process called “traction,” which has a variety of health benefits.

In fact, the practice of inversion therapy dates back to ancient civilizations, with evidence suggesting that it was used as early as 4000 B.C.

The Greeks, renowned for their contributions to medicine and health, are believed to have used inversion techniques for relieving back pain and improving blood circulation.

Hippocrates, often called the “Father of Medicine,” reportedly used a ladder and ropes to suspend patients, thereby alleviating spinal issues and pain.

This ancient practice laid the groundwork for what would eventually evolve into modern inversion therapy.

The development of modern inversion tables began in the 1960s, driven by a renewed interest in the potential benefits of inversion therapy.

Dr. Robert Martin, a California-based osteopath, chiropractor, and medical doctor, introduced the concept to the wider public with his “Gravity Guidance System.”

This system evolved over the decades, becoming more user-friendly, safer, and more effective.

Today’s inversion tables are equipped with advanced features like adjustable inversion angles, padded backrests, and secure ankle holders, making the therapy accessible to a broader audience.

How Do Inversion Tables Work?

Inversion therapy works through the principle of spinal traction.

By inverting the body, it creates a force that stretches the spine, which can potentially lead to decreased pressure on the intervertebral discs, the gel-like cushions between the bones of the spine.

This decompression is thought to improve blood flow, reduce nerve pressure, and allow the spine to realign itself to some extent.

The theory is that this relief of pressure can help alleviate back pain, especially pain that is caused by compressed discs.

Moreover, inversion tables function by securing the user at the ankles, allowing them to lean back and gradually invert to the desired angle.

As the body inverts, gravity’s direction changes relative to the spine, creating a natural form of traction.

This traction can help elongate the spine, increase the space between vertebrae, and reduce pressure on discs, nerves, and ligaments.

Besides aiding spinal health, this inversion process can also help relax tense muscles and promote lymphatic fluid movement, aiding in the removal of waste and reducing muscle soreness.

Benefits of Inversion Table Therapy: What Do Inversion Tables Do?

As I state before, there are numerous proposed benefits of inversion table therapy.

Inversion tables used to be an advanced therapy that was only found in physical therapy offices, but they are now much more readily available for you to have at home.

Check out these specific health benefits of inversion table therapy:

Reduced Back Pain

One of the most well-known benefits of inversion tables is their ability to alleviate back pain.

There are a variety of common causes of back pain, and inversion table therapy can assist with many types of back pain.

Research has indicated that inversion therapy can help reduce lower back pain, particularly pain associated with spinal disc compression or herniation.

A study published in the journal “Disability and Rehabilitation” found that participants who used inversion therapy experienced significant reductions in back pain (Oh et al., 2017).

Experts suggest that the relief comes from the decompression of the spine, allowing discs to reabsorb moisture and nutrients, potentially leading to healing and reduced inflammation.

Improved Spinal Health

Spinal decompression is at the heart of inversion table therapy.

This process, facilitated by the inversion, is believed to create negative intra-discal pressure, promoting the retraction of herniated or bulging discs.

Moreover, this decompression can also aid in realigning the spine, thus contributing to overall spinal health.

Regular use of an inversion table may also help in maintaining spinal height, as the compression effects of gravity are counteracted (Nachemson, 1981).

Improved Circulation and Reduced Muscle Tension

Inversion therapy is also associated with improved circulation.

When inverted, blood flow is aided by gravity, which can lead to better oxygenation of the brain and other organs.

This enhanced circulation may also accelerate the clearance of waste products from the body, thereby reducing muscle tension and promoting relaxation.

Muscle stiffness often associated with back pain can also be alleviated through the stretching effects of inversion, leading to increased flexibility and range of motion.

Stress Relief

Inversion therapy has been recognized for its potential in aiding stress relief.

The inversion process, by altering physical positioning, can influence physiological processes, including the potential to lower cortisol levels, the hormone primarily associated with stress.

A study published in the “Archives of Physical Medicine and Rehabilitation” noted that patients undergoing inversion therapy reported feelings of relaxation and a decrease in muscle tension (Nosse, 1978).

This relaxation effect can contribute significantly to overall mental well-being, making inversion therapy a valuable tool for managing daily stress.

Improved Joint Health

Inversion tables also offer benefits for joint health.

The reduction of spinal pressure during inversion can indirectly alleviate stress on various joints, including those in the vertebrae, hips, and knees.

This aspect is particularly advantageous for individuals involved in high-impact sports or activities that place considerable strain on these joints.

By relieving the pressure and improving blood flow around these areas, inversion therapy can aid in the maintenance of joint health and potentially reduce the risk of joint-related injuries or conditions.

Safety Tips for Using Inversion Tables

While the health benefits of inversion tables can be significant, safe use is essential to avoid injury or complications.

Inversion therapy places your body in an unfamiliar position, so it’s important to ease into the practice with caution.

By following these safety tips, you can maximize the benefits of inversion table therapy while minimizing potential risks.

Start Slowly: Begin with a shallow angle of 15–30 degrees instead of fully inverting right away. This allows your body to adapt gradually and reduces the risk of dizziness or strain.
Limit Your Time: Sessions don’t need to be long. Just one to three minutes per session is enough for beginners. Over time, you can extend to five to ten minutes as tolerated.
Use Controlled Movements: Avoid swinging or jerking motions while inverted. Smooth, controlled movements reduce stress on your joints and lower the chance of injury.
Breathe Steadily: Focus on calm, even breathing during your session. Holding your breath can increase pressure in your chest and eyes, which may be dangerous for people with cardiovascular or ocular conditions.
Have a Spotter When Beginning: If you are new to inversion therapy, it’s wise to have someone nearby in case you feel lightheaded or need assistance returning upright.
Wear Proper Footwear: Shoes with secure support help prevent ankle discomfort in the restraints and keep you stable while inverted.
Listen to Your Body: Stop immediately if you feel pain, pressure in your eyes or head, or unusual discomfort. Inversion therapy should relieve tension, not cause new issues.
Consult a Healthcare Professional: Always check with your doctor before starting inversion therapy, especially if you have conditions like high blood pressure, glaucoma, or heart problems.

Who Should Not Use an Inversion Table?

Inversion therapy, while beneficial for many, is not universally suitable.

While inversion therapy offers numerous benefits, it is crucial for individuals with these specific health concerns to consult with healthcare professionals before considering this form of therapy.

Certain health conditions necessitate caution or complete avoidance of this therapy.

These include heart-related issues, hypertension, eye conditions, obesity, and pregnancy.

People With Heart Issues and High Blood Pressure

Individuals with heart conditions or high blood pressure should exercise caution with inversion therapy. The act of inverting can lead to an increase in heart rate and blood pressure.

A study in the “Physical Therapy” journal revealed that both systolic and diastolic blood pressures increased significantly during inversion.

This suggests that those with hypertension or heart conditions should avoid inversion therapy due to potential cardiovascular risks.

Individuals with Certain Eye Problems

People suffering from eye problems, particularly conditions like glaucoma or ocular hypertension, are advised against using inversion tables.

The inverted position can cause a significant and potentially harmful increase in intraocular pressure. A study in the “American Journal of Ophthalmology” warned that while visual fields remained unchanged after inversion, the increase in intraocular pressure in glaucomatous eyes could be detrimental.

Therefore, it is recommended that patients with any form of eye pressure issue refrain from inversion therapy.

Considerations for Those with Obesity and Pregnant Women

Obesity presents another concern, as the additional weight can put undue stress on the frame and joints, potentially leading to injury.

Furthermore, inversion therapy is not recommended for pregnant women due to the risks associated with altering blood flow and pressure during pregnancy.

Alternatives to Inversion Tables

Inversion tables aren’t the only option for those looking to treat chronic back pain or looking to improve spinal health.

Along with inversion table therapy, you can also utilize treatments such as essential oils and self-massage to reduce back pain at home.

I own multiple percussive massage guns, including a TheraGun and a Hypervolt Go 2, and they have been critical in helping me reduce back pain throughout the years.

It’s well worth looking into a high-quality one that you can regularly use to relax and heal naturally and easily.

Physical therapy and targeted exercises can also help, especially under professional guidance.

Additionally, ergonomic adjustments in daily life, like proper seating and lifting techniques, play a vital role in spinal health.

While inversion therapy uniquely utilizes gravity for spinal decompression, other methods like yoga and physical therapy can offer more holistic approaches to body alignment and muscle strengthening.

Massage therapy provides temporary relief through muscle relaxation, which differs from the more mechanical approach of inversion therapy.

Inversion Chairs vs Inversion Tables: Which are Better?

Inversion therapy utilizes both chairs and tables, each offering unique benefits for different therapeutic needs.

Inversion chairs provide a comfortable and user-friendly alternative, ideal for home use and especially beneficial for those with specific joint issues or seeking a less intimidating therapy form.

Comfort and User Experience

Inversion chairs allow for therapy in a seated position, offering more comfort and control than the lying position of inversion tables.

This format can be more appealing and relaxing, especially for those uncomfortable with being fully inverted.

When choosing the best inversion chair, selecting a high-quality model that combines ease of use with effective therapeutic capabilities is crucial to ensure maximum benefits.

Health Benefits for Joint Issues

Inversion chairs are advantageous for individuals with ankle, hip, or knee problems, as they invert without putting stress on these areas, unlike tables.

When choosing between an inversion chair and table, consider factors like comfort, specific health needs, ease of use, and intended therapeutic exercises to ensure maximum benefits from inversion therapy.

Ease of Use and Safety

The straightforward design of inversion chairs, involving simple sitting and securing with straps, makes them a safer and more manageable choice, particularly for solo users.

They cater to unassisted therapy, reducing the need for external help.

Therapeutic Flexibility

Inversion chairs offer greater flexibility in therapeutic movements, allowing for easier torso movement essential in certain exercises, such as stretching or strengthening the back and core muscles.

Effectiveness

Despite their ease and comfort, inversion chairs are effective in treating various health issues, including back and neck pain, improving circulation, aiding waste removal, and enhancing physical mobility post spinal decompression.

Research supports their effectiveness and comfort relative to conventional tables (International Journal of Imaging and Robotics, 2021).

Should You Buy an Inversion Table for Home Use?

When considering the purchase of an inversion table, a thorough cost-benefit analysis is crucial.

Cost Comparison with Other Therapeutic Options

Inversion tables are a one-time investment, typically ranging from a few hundred to over a thousand dollars, depending on the brand and features.

This upfront cost often compares favorably with ongoing expenses for other back pain treatments, such as chiropractic care, physical therapy, or massage therapy, which can accumulate substantial costs over time.

Long-term Value: Durability, Effectiveness, and Frequency of Use

Inversion tables are generally built to last, often featuring sturdy construction and durable materials.

Their effectiveness in alleviating back pain and improving spinal health, while variable across individuals, has been recognized.

The frequency of use can significantly impact their value; regular use amplifies their cost-effectiveness.

What is the Best Inversion Table to Buy (2025)?

In 2025, several inversion tables stand out for their quality, functionality, and user satisfaction.

When choosing an inversion table, consider factors like therapeutic features, ease of use and storage, comfort, and budget.

Here’s an overview of some of the best options: