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"I'm Back Playing Volleyball and Softball at age 51 — THANKS!"

"I first had a herniated disk L5-S1 in 1996. At that time the only fix was surgery, which I had and was a success until Feb. of 2008, at which time I took a bad fall on the ice and came down on the very same spot. An MRI showed a bulging disk at L5-S1; and I remember the surgeon saying, "I don't want to see you back here for the same thing. If I have to go back in there, it will not be a good thing." I went through months of PT and got to about 80% but never to 100%. I continued with all the stretches that I was instructed to do during PT once my insurance ran out on my treatments. I also during this time went to a chiropractor that specialized in Active Release Techniques. This too never made me feel any better than about 80-85%, and this went on for months. One night I overdid it at the gym and reinjured myself and had another MRI. The bulging disk was now herniated and I was convinced it was hopeless and I would be in pain the rest of my life.

After doing my own research I came upon your site and the suggestion of an inversion table. Reading the literature for inversion all made a lot of sense to me, and for what I paid for three visits to the chiropractor (since the insurance did not cover this) I had myself a Teeter hang-ups table. I used it as recommended by the manufacturer and started out at about 45 degrees for two weeks each day for 10 to 15 minutes right before bed. After two weeks I was a little better and I was ready to go fully inverted, which I did for another month 10 to 15 minutes almost each day right before bed. After that month I was 100%. I could not believe the results, and today I tell everyone of this wonderful table that has given me my life back, as I enjoy volleyball and softball at my age of 51. The pain used to be so bad, sitting was the worst and what really scared me was the fact that my left foot tingled almost continuously. I thought for sure surgery was going to be once again the only solution. I am so thankful for your site and the information that you provide so people like me can get relief from one of the worst types of everyday pain one can experience.

Today I use the table as a relaxation and stretch after a workout or a sport activity, which is usually 3-4 times per week. I would never give it up and will certainly use it the rest of my life. I now do crunches using the table and the results really show.

Thank you again for a wonderful product that really works as advertised."

- Brent

Medical Studies

1.  Sheffield, F.: Adaptation of Tilt Table for Lumbar Traction. Arch Phys Med Rehabil 45: 469-472, 1964.
175 patients who were unable to work due to back pain were treated. After eight inversion treatments, 155 patients were able to return to their jobs full time. Study concluded that the main basis for improvement was the stretching of paraspinal vertebral muscles and ligaments and possibly the widening of intravertebral discs.
Study found significant improvements in a variety of diagnosis including spondylolisthesis, herniated discs, lumbar osteoarthritis with sciatica, and coccygodynia. Patient experienced traction in a modified hip flexed position.
It is worth noting that previous to his use of inversion therapy, Dr. Sheffield regularly used mechanical traction with weights and pulleys. He considered inverted traction much more effective than mechanical traction.

2.  Nosse, L.: Inverted Spinal Traction. Arch Phys Med Rehabil 59: 367-370, Aug 78.
Study found emg activity (an indicator of muscle pain) declined 35% within the first 10 seconds of inversion. Study found that inversion increases the spinal length. Study concluded there is a correlation between a reduction in emg activity and an increase in spinal length.

3.  Gianakopoulos, G, et al: Inversion Devices: Their Role in Producing Lumbar Distraction. Arch Phys Med Rehabil 66: 100-102, Feb 85.
Study found all subjects experienced intravertebral separation in the lower lumbar vertebrae. Study concluded that although mechanical traction has been used for centuries, only gravity assisted traction (inversion) offers an effective means of achieving pelvic traction at home.

4.  Ballantyne, Byron, et al: The Effects of Inversion Traction on Spinal Column Configuration, Heart Rate, Blood Pressure, and Perceived Discomfort. Jour of Orthopedic Sports Phys Ther. 254-260, Mar 86.
Study concluded that inversion can be an effective means of spinal traction. Subjects inverting in the hip flexed position experienced greater separation between the lumbar vertebrae.

5.  
Kane, M, et al: Effects of Gravity-facilitated Traction on Intravertebral Dimensions of the Lumbar Spine. Jour of Orthopedic and Sports Phys Ther. 281-288, Mar 85.
Study found gravity-facilitated traction (inversion), produces significant intravertebral separation in lumbar spine. Study concluded gravity facilitated traction may be an effective modality in the relief of low back pain.

6.  Goldman, R, et al: The Effects of Oscillating Inversion on Systemic Blood Pressure, Pulse, Intraocular Pressure, and Central Retinal Arterial Pressure. The Physician and Sports Medicine. 13: 93-96, Mar 85.
Study concluded that full inversion using oscillation procedure presents no risk to normotensive healthy subjects.

7.  Dimberg, L, et al: Effects of gravity-facitliated traction of the lumbar spine in persons with chronic low back pain at the workplace.
116 people were enrolled in the randomized controlled trial which lasted for 12 months. A randomized controlled trial with two training groups and one control group was conducted to asses the effect of gravity inversion on pain level and absenteeism due to LBP. Average age = 44 years. 77% men
Group 1: used inversion for 10 minutes 1/day
Group 2: used inversion for 10 minutes 2/day
Group 3: control group
Results after 12 months of training program: 1. The employees in Group 1 and 2 decreased sick days due to back pain by 33%. 2. Average sick days to due back pain fell by 8 days per individual in the treated group. 3. "Inversion is an efficient and cheap way to improve employee health and possibly reduce sick day costs to the employer."

8.  Nachemson, Alf, et al: Intravital Dynamic Pressure Measurements in Lumbar Discs. 1970.
Study measured internal disc pressure (in the 3rd lumbar disc) through a range of activities, including standing, sitting, bending and vertical and supine traction. The study suggests that a traction load of 60% body weight is sufficient to reduce the residual pressure of 25% standing body weight to zero.

Inversion Therapy FAQ

This is probably the most commonly asked question about inversion. The answer really varies with different people. For the most part, we recommend beginners to start slowly: invert for only 1-2 minutes during the first week or two until you become comfortable, and then work up to longer periods of time, if you feel they're necessary. The angle of inversion also affects the length of inversion time. The shallower the angle, the longer the inversion time. Most people will invert for 5 - 15 minutes once or twice a day. There is no real time limit--the important thing is to listen to your body. If you're at all uncomfortable, simply return to the upright position.

Virtually all issues of discomfort that occur with new invertees are due to going too far, too fast. You are wonderfully designed to be upside down, but if you are like most people, you are not used to being inverted. Just listen to your body, increasing the duration of inversion only as you feel comfortable doing so.

Again, the answer varies with different people. Beginners should start at a mild angle (approximately 20-30 degrees beyond horizontal) for the first few weeks until they 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 of 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 at 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've relaxed). Most people don't really need to go beyond this angle.

90 degrees (full inversion): In full inversion, your body hangs freely and can perform inverted exercises and stretches. You never really need to go to full inversion if you are not comfortable with it. Of course, those using the EZ-Up Inversion System or Inversion Bar will only be able to fully invert. You may need to alternate between inverting and resting with your hands on the foam grips until you are used to the feeling of prolonged inversion. You may also want to hang for short periods of time to begin with until you become more comfortable.

Top athletes are one group that may enjoy the extra traction from full inversion. Strong muscles and ligaments need heavier loads to decompress. 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.

A medical study published in 1983 by Dr. Goldman and colleagues showed that inverted patients experienced an increase in blood pressure and internal eye pressure. The media widely reported the study, warning that stroke was a potential result of inversion.

Two years following the inversion study, Dr. Goldman reversed his original position, stating, "New research shows that you are at no more of a stroke risk hanging upside down than if you are exercising right side up." More in-depth research found that the body actually has mechanisms that prevent damage from hanging upside down. In fact, while oscillating (inverting with movement), some of the patients' blood pressure actually dropped a few points. (*Note: these studies were based on patients in generally good health. Make sure you review contraindications prior to inverting.)

Dr. Goldman stated that the warnings to the public about the dangers of inversion were "grossly inflated" and that "in the 15 years these devices have been in use, there has not been one single stroke case reported, or any serious injuries." (This statement, to the best of our knowledge, is as true today as when Dr. Goldman made it 17 years ago).

Other universities, including Marquette, Iowa, and Portland studied inversion during this time, with results that also helped to vindicate Inversion as a healthy physical activity.

This is very normal and actually is good for you, indicating increased blood flow to the brain, eyes, skin and hair. One preliminary study showed that the brain runs 7% faster and 14% more accurate while inverted! The feeling of pressure usually lessens over time as you become accustomed to inverting.

If you are a beginner and are uncomfortable with this feeling, it is OK to come up and rest a while. This is referred to as "intermittent" traction (alternating inversion with being upright) and is a good way to help get used to the inverted world. You can also try "oscillation" which is a rhythmic rocking back and forth.

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 breathing 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).

Partial inversion. Gentle stretching can be performed while partially inverted by crossing one arm over your body, gripping the opposite side of the table frame, and rotating up on one shoulder for a stretch. You can also arch the torso from side to side to loosen muscles and to help the mid- and lower spine to stretch.

Similarly, stress in the neck can be relieved by gently rotating the head to either side, plus lifting the head (do not sit up, only lift the head) or pushing back against the nylon cover while lifting the shoulders off the cover for a stretch in extension.

Full inversion. Only perform these exercises when you are comfortable with being fully inverted. Do not overdue it-as with any exercise to which your body is unaccustomed, you may experience sore muscles if you do too much too fast.

Inverted crunches. Place your hands on your chest or behind your head and lift your torso half way to your knees.

Full sit-ups. This is the only way to perform a full sit-up that is safe for your back. Your spine is in line with gravity, so the full sit-up does not place a harmful load on the back. Place your hands behind your head or on your chest. Sit up all the way to your knees. You may need to place your hands behind your knees to help pull yourself up to a full sit up. Some people claim that 1 full inverted sit-up is as difficult as 10 regular sit-ups (without the strain on your back!)

Inverted squats. On the tables and racks, you are able to exercise your legs as well! You may want to steady yourself by placing each hand on the rear legs of the A-frame. Bend your knees and lift your entire body toward the sky. This action is similar to a standing squat, except that you are utilizing your leg muscles to pull your body weight up instead of resisting your body weight.

Rotational stretching. You can use the A-frame, support structure or doorframes to aid with stretching. Reach with one arm to the opposite side of the structure and pull, rotating your torso to one side. Do the same with the opposite arm.

Back extensions. For the inversion table, reach your hands over each shoulder and grab onto the bed frame. Push your body out away from the bed, arching your back. (Do not use the rear legs of the A-frame for extensions, as that may place your body weight outside the safe support area of the A-frame).

Added traction. On the inversion table, reach your hands forward and grab onto the crossbar of the A-frame. Pull gently to feel added traction to your lower back.

THE MOST IMPORTANT THING TO REMEMBER IS NOT TO OVERDO IT. INVERSION IS NOT A "NO PAIN, NO GAIN" SITUATION. AS SOON AS YOU FEEL LIKE YOU HAVE HAD ENOUGH, STOP!

There could be several causes for this.

You did too much too soon: If you are new to inversion, your body is not used to being inverted (chances are you haven't hung upside down since 2nd grade!) By inverting too much too soon, you are probably going to be a little sore. You can liken inversion to beginning any new exercise program. If you overdo it on the first day, you will probably pay for it later!

You returned upright too fast: When inverted, your vertebrae have a chance to separate and the discs can decompress. This action reduces pressure on the nerves that run through your spinal column. When you ascend (return upright) on the inversion table, your spine "re-compresses"--the vertebrae return to their normal position and the pressure on the discs increases again. If you come up from inversion too fast, you might place sudden pressure on the nerves that run through the spine, which can cause some pain. Instead, you should invert to a mild angle (30-40 degrees) for just a few minutes. Come back up only to the horizontal position (lying flat). Remain horizontal for several minutes to allow your spine to slowly re-compress. Then slowly come up the rest of the way.

Always keep in mind that if you experience extreme pain, or if you always experience pain while inverting, you should discontinue inversion until you have had a chance to talk with your doctor.

It is true that people should not invert if they have uncontrolled high blood pressure. However, inversion can cause a state of relaxation that results in a drop in heart rate and BP (sometimes even lower than at a resting state). Some doctors have used inversion as a treatment for high BP. If you have concerns, you should check with your doctor before inverting.

When inverted, the natural pull of gravity allows a separation of your vertebrae, which lessens the pressure on the discs in between each vertebra. The action of increasing the space margins between the vertebrae can actually create a mild suction in the disc, which may help encourage the bulged disc 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.

Some people have found that inverting on a regular basis can actually help reduce the frequency of migraines. However, we do not have any medical studies to specifically support this claim. I would advise not to invert while experiencing a migraine, as it could potentially worsen the headache.

When inverted, you are helping your heart move venous blood from your legs and torso to the heart and liver to be purified. Inversion also helps to move fresh, oxygen rich blood from your heart and lungs to your upper body and brain.

When a muscle contracts, this squeezes capillaries and slows removal of wastes from the muscle. Sustained muscle contraction due to stress or cramping causes wastes to accumulate in the tissue and this produces pain. What inversion does for muscles is two-fold: first, it stretches and relaxes them; second, gravity helps the lymph system to clear out the pain-producing toxins trapped in the tensed muscles.

By stimulating circulation, inversion has been known to relieve varicose veins. Varicose veins are caused when blood pools in the veins due to weakened one-way valves. The downward pull of gravity causes blood to slip back, and over time the vein will distend and become painful. When inverting, the pressure is relieved and the heart is able to clear the blood from the lower body.

There are many types of fusion surgeries. Some post fusion patients are helped by inversion. Any fusion patient should consult with a licensed physician before inverting.

Our medical advisor prefers to get patients involved with inversion as early as possible. Using inversion to help slow or reverse the effects of scoliosis is helpful at any age, but especially before the bones fully harden between the ages of 12-14. The size of the equipment may be an issue... so younger children will need an attendant.

There are many causes of scoliosis. Some causes may be problematic for inversion (bone infection, cancer, compression fracture). Most scoliosis found in children is related to bone anomalies or calcification disorders, both of which do well with inversion. Of course, if you have any doubt, you should always consult with a licensed physician.

Inversion Contraindications

Inversion therapy can provide innumerable benefits to your health. Inversion can relieve back pain, decompress the spine, stretch muscles and ligaments, relieve stress, improve circulation and help maintain overall good health. However, inversion is not for everyone. If you have any of the following health conditions, please do not invert without your licensed physician's approval (this is not an exhaustive list - it is intended only for your reference.)

Anti-Coagulants (Use of): Blood-thinning drugs to reduce clotting of the arteries and blood vessels. The use of anti-coagulants signals people at risk for circulatory problems. Advise speaking with a physician before inverting.

Bone weakness, recent fractures, skeletal implants: Having a person's weight pulling down when inverted may exacerbate these conditions. Osteoporosis is a calcium deficiency disease in which the bones become porous, brittle, and very weak. We advise speaking with a physician before inverting.

Conjunctivitis - (Pink eye): An inflammation of the transparent membrane that covers the front surface of the eyeball and the inner surface of the eyelids caused by bacterial or viral infection. We advise speaking with a physician before inverting.

Glaucoma: A condition of elevated pressure within the eye because of an obstruction of the outflow of the clear, watery fluid circulating in the chambers of the eye. The resulting pressure (which is imperceptible without an eye exam) kills cells in the optic nerve, which can lead to a gradual loss of vision. Anyone with an eye condition should speak with a physician before inverting.

Heart / circulatory disorders: Any person having a condition involving the circulatory system should speak with a physician before inverting.

Hiatal hernia, ventral hernia: A hiatal hernia occurs when intra-abdominal pressure increases cause a portion of the stomach to move into the chest cavity through a weakness in the diaphragm. A ventral hernia develops at the site of previous surgery, usually along vertical incisions. It may also result from weakness in the abdominal wall. We advise speaking with a physician before inverting.

High blood pressure, hypertension: A common disorder in which the heart is pumping blood through the circulatory system with a force greater than that required for normal blood flow. An elevated blood pressure exceeds 140/90. It is true that certain people should not invert if they have uncontrolled high blood pressure. However, inversion can cause a state of relaxation that results in a drop in heart rate and BP (sometimes even lower than at a resting state). Some doctors have used inversion as a treatment for high BP. We advise speaking with a physician before inverting.

Middle ear infection: The middle ear helps equalize air pressure in the ear. A person may feel discomfort or disorientation during inversion. We advise speaking with a physician before inverting.

Obesity (extreme): In some people obesity can be associated with the undetected onset of many of the circulatory and eye problems mentioned above. The weight capacity of each of the inversion products should not be exceeded.

Pregnancy: Pregnant women should exercise caution while inverting. It is advisable to talk with physician first.

Retinal detachment: A separation of the retina, the thin, delicate membrane covering the rear portion of the eye, from the optic nerve. Usually results from a hole in the retina that allows the vitreous humor fluid to leak. Treatment is almost always surgical. A retinal hemorrhage, in most cases, can heal by itself. Anyone with an eye condition should speak with a physician before inverting.

Spinal injury: Any severe spinal cord trauma requires a person to consult their physician before inverting.

Stroke: Occurs when a blood vessel in the neck or brain becomes blocked or when a vessel in the brain bursts open. Symptoms include paralysis, difficulty speaking, memory loss, and impaired thought processes. It is advisable to talk with physician first.

Transient ischemic attack: Often called a "mini stroke," a TIA occurs when the blood supply is temporarily interrupted to a part of the brain due to a blockage. Often precedes the onset of a full stroke, and requires immediate action.

Total Hip and Total Knee Replacements: Anyone with a THR or TKR condition should speak with a physician before inverting.

Any Spinal Surgery: We Advise speaking with your physician before inverting, its not that you can not invert... but you need to be sure it is safe for you.