The force of gravity is constantly working on our bodies. It influences our external looks and the position of internal organs. Many traditions – Yoga, Ayurveda, Western physical therapy – all recommend giving your body a break from the earthly pull once in a while. Relief from back pain and improved spinal alignment are the most commonly cited health benefits of inversion therapy (which results in spinal decompression). You can use anti-gravitational effect to improve your back health, but there are certain things you need to consider before you turn yourself upside down.
How to Achieve Inversion
To experience the health benefits of inversion, you need to get your feet above the head. A full inversion, at 90-degrees to the floor, means standing on your head. This extreme position is recommended only for healthy, active individuals, and even then, not on the first day of their practice.
A lesser angle is much more advisable for most people. Starting slowly, with an angle of about 15- degrees, you can work your way up.
There are many ways to achieve inversion:
- Yoga poses: Any asana (or pose) where feet are lifted above the head involves inversion. Shoulder stand (salamba sarvangasana), legs-up-the-wall (viparita karani) and headstand(salamba shirshasana) are examples of asanas you can to practice. Progress slowly, gradually and under guidance until you reach the final position.
- The Effects of Inversion Therapy on your Back
When you’re standing, the spine is being pushed downwards. Discs, vertebral bodies, nerves and other structures are exposed to a lot of pressure and are getting compressed. When we turn upside down, the pressure gets relieved. We talk of decompression of the spine, which relieves the pain and reduces muscle spasms. In this position, the spine lengthens and the muscles relax, which gives people suffering from back pain a much needed break.
As mentioned earlier, a slow and graded approach is of paramount importance. 60-degrees is usually a comfortable maximum for most people and offers good decompression of the spine. Inversion therapy helps with short-term pain relief and is effective with new injuries. It is rarely used for chronic pain.
Other Benefits of Inversion Therapy
- Revitalizing the skin and making it glow: It’s a natural face lift. Your scalp and face get an extra dose of oxygen and nutrients.
- Improving digestion: The reverse gravity makes the peristalsis livelier. These are series of muscle contractions that occur in your digestive tract that help to remove old fecal matter trapped in your intestines that can cause a toxic environment and lead to a multitude of health issues. Also, the abdominal organs get lifted into the positions they were in before displaced by gravity.
- Improving circulation and getting a flush of oxygen to the brain: The brain gets a new boost, and you can expect enhanced memory and concentration.
- Improving immunity: The lymphatic system gets cleansed through drainage, and can perform better, thus improving immunity.
- Providing relaxation and better sleep: 15 minutes of inversion equals 2 hours sleep. Also, the muscles relax, which reduces anxiety and insomnia.
Things to Consider Before Going Heels Over Head
When it comes to spine, we need to exercise a great deal of care not to cause any further damage. You should talk to your doctor or a physiotherapist before starting with inversion.
Also, for some people, inversion therapy might not be safe. It should be avoided by those with high blood pressure, heart disease, glaucoma, bone disease, hernia, fracture, implanted devices, following spinal surgery or if you’re pregnant. There are other conditions you might need to consider as well, so discuss your situation with a properly trained professional.
Inversion Tables
Inversion tables like this one are the most commonly used devices to help you hang upside down. They always come with a manual, so invest some time into getting familiar with your table.
- Always wear shoes to get the extra support and stability.
- Use all the straps and safety features. You’ll most likely need a second person to help you get positioned comfortably and correctly.
- Start with small angles, and don’t exceed 45-degrees in your first week. Increase your angle gradually until you reach 60-degrees (or more, if that is recommended to you).
- Stay in the inverted position only for a few minutes. One to five minutes will usually suffice.
- Some inversion tables allow you to perform gentle exercises while at a tilt (discuss the routine with your physiotherapist). For example, you can raise your hands above the head to create a spinal traction.
- You can use the table whenever you feel the pain – three or more times a day is usually acceptable.
Inversion Chairs
Some people prefer inversion chairs as they put less pressure on the leg joints. Also, they are considered somewhat safer, are more comfortable and can be used without the help of another person. The chair doesn’t tilt you all the way back. Still, it provides enough anti-gravity to benefit from it. The transition between positions is safer and causes less blood pressure changes. You can achieve a good position of the lumbar spine and pelvis (without arching) and have good posture control.
Tips for Inversion
- Always listen to your body! Don’t do anything that feels uncomfortable. If you feel good at 30-degrees and not more, don’t push it.
- Combine inversion with some breathing exercises. Breathe deeply and further relax your muscles.
- Always allow your blood pressure to adjust before standing up. Stay in the horizontal position for a few minutes to let the body deal with transitions.
- Monitor your pain and see what works for you.
- Don’t purchase any devices before consulting with your doctor and making sure it’s the right thing for you.
Inversion therapy is not for everyone, and not everyone will benefit from it. It’s usually used in conjunction with other therapies for back pain. Expert guidance is recommended before attempting a solo use.
