the answer varies with different people and you should listen to your body. Beginners should start at a mild angle (approximately 20-30 degrees beyond horizontal) for the first few weeks until you become comfortable with the operation of the table and are able to completely relax while inverted.
20 - 30 degrees: At this angle, your body begins to experience mild stretching to your muscles and joints, while benefiting from stimulated circulation, improved oxygen flow to the head, and repositioning of internal organs.
60 degrees (parallel with the rear legs of the table): This is the angle to which the average person experiences virtually all the benefits of inversion. Your spine receives the amount of traction it needs to completely decompress (once you are relaxed). Most people don’t really need to go beyond this angle.
90 degrees (full inversion): In full inversion, your body hangs freely to be able to perform inverted exercises and stretching. You never really need to go to full inversion if you are not comfortable with it.
Intermittent traction / Oscillation: Intermittent traction (alternating 20-30 seconds inversion with returning upright) or oscillation (rhythmic rocking back and forth) are actually the 'preferred' methods of inversion, recommended by many doctors, for stimulating circulation and waste removal in and around injured discs.
How long should I invert?
This is probably the most commonly asked question about inversion. The answer really varies with different people. The number one rule is: listen to your body. Unlike other workouts, the rule 'No Pain, No Gain' does not apply to inversion. For the most part, we recommend beginners to start slowly: invert for a few minutes during the first week or two until you become comfortable, and then work up to longer periods of time as you feel necessary. If you begin to feel at all uncomfortable while inverted, slowly return to the upright position.
Virtually all issues of discomfort that occur with new invertees is due to going too far, too fast. Your body designed to be upside down, but if you are like most people, you are detrained to be inverted. Just listen to your body, increasing the duration of inversion only as you feel comfortable.
Will inversion help my lower back / upper back / neck region?
Inversion is a natural form of gravity-assisted traction. This means that the amount of traction applied to various locations of the body is exactly the right amount! Every vertebra and related disc is just the right size to support the weight above it. The large discs in the lower back are the right size to support the 60% body weight that is above them. The small discs in the neck are just the right size to support the weight of the head. When inverted, the weight normally supported is just the right weight to apply traction. Gentle stretching and exercise is beneficial to help decompress and mobilize the spine:
Lower back - You may perform gentle stretching exercises to help move the muscles and connective tissues in the lower back area. In partial inversion, try rotating gently from side-to-side, or slowly rocking your pelvis forward and backward. If you have worked up to full inversion, abdominal exercises (sit-ups, crunches) can be beneficial to the lower back, since strong abdominal muscles are key for proper posture. On the inversion tables, you can try a gentle back extension by placing your hands behind your head on the bed frame and pushing your body in an arch away from the table.
Upper back - Many people experience upper back pain as a result of stress and muscle tension. The key to relieving this pain is to totally relax while inverting. Try deep reathing exercises. Also, partner work can be beneficial-nothing is more relaxing than an inverted back and shoulder massage! Movement is also very beneficial. Try rounding your shoulders forward and pushing them back. Also, stretch one arm at a time across your torso to extend those upper back muscles.
Neck - Again, movement can be beneficial. Try rotating your head from one side to the other. Partner massages to the base of the head and back of the neck are very relaxing (do not apply pressure to the front of the neck). You can also add gentle inverted traction to your neck by resting your arms behind your head at the base of your skull (don’t pull, just add the weight of your arms).
Will inversion therapy help with a bulged disc?
When inverted, the natural pull of gravity allows a separation of your vertebrae, which lessens the pressure on the discs in between each vertebrae. The action of increasing the space margins between the vertebrae can actually create a mild suction in the disc, which may help to encourage the tissue to return to its proper place. The main benefits are realized by increased circulation and waste elimination to injured discs. In the opinion of many medical professionals, several sessions of intermittent traction are the best way to help the body dissolve a bulged disc.
The length of healing time will vary with different people. However, it has been our experience that you should hang three or more times every day for short sessions at an angle most comfortable for you. Do not overdo it-this is not a 'no pain, no gain situation.' If you have a medical question, it is best that you speak to your physician prior to inverting.
Are there any medical studies to support the claims about inversion?
Yes, we have medical studies researching a variety of topics such as: inversion helping patients with herniated discs, sciatica, and spondylolisthesis return back to work; inversion compared to mechanical traction; inversion helping to increase spinal range of motion and reduce EMG activity (an indicator of muscle pain): and many more topics.
“My wife suffered from severe sciatica for four months… Finally I purchased your inversion table. In less than one week she was sleeping again and the pain had diminished considerably. Purchasing your inversion table was the best thing we ever did.”
- J. Luper
I have lower back pain and sciatica. The honest truth is before I ever inverted… I would have to crawl out of the bed in the morning. The pain was so bad. As long as I invert, there is no signs of pain-
M. Lauer
"I wish to express my satisfaction with the Nubax® Trio. Since using it over the last few years my back problems have eased dramatically. I have no hesitation in recommending the Nubax® Trio to other sufferers of back pain, as the machine is easy to use and definitely worth trying."
S. Leach
