Inversion Table Exercises for Back Pain

Inversion Table Exercises for Back Pain

The fact that hanging upside down or trying to remain inverted to some seems like a particular kind of torture but to some is an active therapy for curing back pain.

Well am sure the word inversion table and inversion therapy is not a new thing to you but if it is let’s take a quick brush over it.

The inversion therapy is generally and simply known as the gadget used to carry out inversion therapy.

The inversion therapy uses merely the gravity and body weight to pull the spine bones a bit apart, thereby creating more space and room for movement amidst the vertebrae, which then reduces the pressure and pain which is as a result of pressure present on the nerves.

There are varieties of routines or exercises that can be carried out with the inversion table, but here we will be discussing the most important ones.

Five Inversion Table Exercises for Back Pain

Below are well discussed five essential exercises for back pain

Intermittent Inversion

The intermittent inversion is one of the best warm-up practices that can be carried out.

With this type of routine, you get to accustom your body with the inversion table as it relaxes the back muscles.

The primary purpose of this routine is to help the user move from a horizontal angle or position to different angles slowly while spending a stipulated amount of time, based on the user’s experience.

With this type of routine, the body relaxes, and blood circulation increases as the body gets used to inversion exercises.

There are majorly three different levels which are,

  • Light (ranges from angle 00 – 300)
  • Moderate (ranges from angle 300 – 450)
  • High (ranges from angle300 – 450 – 600)

All these levels and inversion angles are best maintained from a minute to ten minutes depending on the user’s level of experience.

The light level can be considered as the beginner’s level.

At this level, you gently invert to the inversion angle of 30 degrees, and this will have to be done slowly and cautiously to avoid being dizzy.

It’s best if you can remain like that for a minute before returning slowly to the initial position.

Here at the moderate level, inversion tables are shifted slowly from an angle 30 degree to 45 degrees.

Also, its best, if the user can readjust itself to a horizontal position immediately a minute is complete.

This way, the spine gets to be realigned via this routine.

The well-experienced users use the high level of all the levels present in intermittent.

The user gets to start inversing to at an angle of 30 degrees for about a minute.

After returning to a horizontal angle, slowly invert it to angle to 45 degrees for about 3 minutes and then calmly move the table to 60 degrees and remain there for about one to six minutes before returning to its initial position.

The Rotation routine

The Rotation type of exercise of an inversion table also ranges from the light stage to the moderate stage and finally to the High stage.

It is considered as the best exercise for treating pains at the upper back; it generally stretches the torso with the muscles at the upper part of the back.

Light stage of the rotation routine starts from 30 degrees to 45 degrees, and you can remain at this angle of inversion for about 1 to 3 minutes.

Beginners are advised to start and remain in this stage for awhile till the body is accustomed to this stage.

Here, at the moderate stage, the angle of inversion begins from 450, remain still for about 3-5 minutes, the upgrade to 600, not more than 5 minute nor less than 3 minutes.

While the high stage for this routine begins with 60 degrees angle of inversion which must be done for about 5-10minutes and the same procedure must be carried out for 90 degrees.

Always make sure that the left arm is placed across the torso as you hold onto the table with it, rotate the hips and torso to the same place as you pull with the left hand.

The body must remain at the center of the inversion table and place the right hand on your head.

Inversion Table Exercises for Back Pain

The Decompression Inversion Table Exercises

This is a full back exercise that reverses the gravity to reduce the vertebrae and the spine pressure.

With this, it’s easier to cure tension build up surrounding the vertebrae.

To perform the decompression exercise, hold on to the top or head of the inversion table, and you can also place your hands on your head if that makes you feel better.

Take a deep breath to help the muscles relax and enjoy the full stretch of the torso and back.

The decompression routine also follows three critical stages which include the light, moderate and high stage.

The light stage begins from 30 degrees inversion angle for about a minute to three minutes, then you can also change to the next position which is 45 degrees with time same time duration.

The moderate stage starts from 30 degrees to 45 degrees with the time range of 3 to 5 minutes.

As for the high stage, it starts from 60 and then to 90 degrees angle of inversion, with 5 to 10 minutes for each angle.

The Low Back Inversion Table Exercises

This type of exercise stretches the lower part of the back making it the best inversion table exercise that relieves pains at the lower part of the back.

The pain and tension reduce when the lower back muscles are relaxed and stretched.

First, you will need to extend your left hand well over your head and then place your right-hand firmly on the handle of the inversion table.

With the right hand on the handle, push yourself to the left and at the same time rotate the hips to the right and remember always to change sides.

The intensity of this exercise ranges from light, moderate to a high level.

The light level varies from 30 degrees to 45 degrees, and it begins with 30 degrees angle of inversion with duration of 1-3minutes, when done, repeat this routine for 45 degrees angle of inversion.

For moderate level follow the same procedure but with inversion angle 45 and 60 degrees within 3 to 5 minutes.

As regards high level, follow the same process but with inversion position of 60 and 90 degrees within 5 to 10 minutes.

The Overhead Stretch Routine

The full backstretch is also known as the overhead stretch that helps relieve pressure and pain on the spine.

To carry out this routine, stretch your right hand straight over your head and then follow the level or stages of the overhead exercise that’s convenient for you and always remember to switch sides when you are done with one.

The light stage starts with an inversion angle of 30 degrees for about a minute to 3 minutes and if you feel you can continue, change the position to 45 degrees with the same time duration when comfortable with the initial angle.

For the moderate stage, you can turn to 60 degrees when accustomed to 45 degrees inversion angle with time duration of 3 to 5 minutes.

Repeat the same procedure for the high stage but with inversion angle 90 degrees and time duration of ten minutes.


Although for an inversion table to work flawlessly and cure back pains, the body has to adjust to it gradually.

If you are new to inversion therapy, it’s best if you can start with the light levels and then upgrade to the rest after you have gotten accustomed to the initial level.

With the routine provided above, you can be sure to say your goodbyes to back pains when carried out properly.

1 thought on “Inversion Table Exercises for Back Pain”

Leave a comment