5 Killer Inversion Exercises

We’ve known for decades that inversion therapy is one of the fastest ways to get safe, natural relief from back pain.

Inversion Table for Excercises

Inversion tables also make a great exercise tool

How fast?

Try 10 seconds to pain relief fast.

That according to a study which measured lower back muscle EMG activity — which directly corresponds to muscle pain. In those first 10 seconds, EMG activity dropped by 35%.

And the pain relief lasts, too. Another study found 175 patients with back pain so bad they couldn’t work. After just 8 inversion treatments, 155 of them had such good results they were able to return to full-time work. That’s almost 9 in 10!

Even the worst cases can often be helped with inversion. In yet another study at Newcastle University in England, 70% of patients were able to avoid back surgery thanks to inversion therapy.

That’s all great news for back pain sufferers (and if you suffer back pain and don’t yet have an inversion table, click here to see our #1 Recommended and Bestselling Inversion Table)…

But what are you supposed to do with your inversion table once your back pain is a thing of the past too? Does it just sit in the corner collecting dust?

It doesn’t have to! Because an inversion table can also help you work your muscles in ways you’ve never tried before…

In fact, here’s 5 exercises to take your inversion sessions to the next level:


Inverted Squats

While fully inverted, use your glutes and hamstrings to pull yourself up. This very challenging exercise strengthens your glutes and hamstrings. Most lower back pain sufferers find these muscles are weak, contributing to their pain.

Inverted Crunch

Again in the fully inverted position, place your hands on your chest and use your abs to lift your upper body about one-third of the way up. A great core muscle workout.

Inverted sit-up

In the full inverted position, extend your arms as if you were reaching for your feet and try to touch your toes. Some experts say that one inverted sit-up is equivalent to 10 regular sit-ups.

Inverted Rotation

While in the fully inverted position, reach with the opposite hand to the table legs and pull yourself into rotation, then switch hands and do the same for the opposite side. This is a great way to improve flexibility and stretch tight muscles all along your side.

Increased Decompression

One more time in the fully inverted position, grab the table legs and pull down. This allows you to increase and control the amount of decompression if you want or need more.

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Inversion Table Therapy

Check out Our #1, Best-Selling Inversion Table


Nosse LJ. Inverted spinal traction. Archives of Physical Medicine and Rehabilitation. 1978 Aug;59(8):367-70.

Sheffield FJ. Adaptation of Tilt Table for Lumbar Traction. Archives of Physical Medicine and Rehabilitation. 1964 Sep;45:469-72.

Filed Under: Inversion Therapy , Video
Written By: Updated:

Jesse Cannone, CFT, CPRS, MFTPain Relief Expert, Post Rehab Specialist.

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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5 thoughts on “5 Killer Inversion Exercises”

  1. matt patrick says:

    i have chronic back pain, barely could use my left leg, i have bought and inversion table and used it for 3 days, i fell like i can do the triple jump with ease now!

    unbelievable, i dint think it would do anything but i had £100 spare and thought why not. tried using it the first time and it didnt do much, but then after day 2 i felt reall good and mobile.

    anyone with back pain that cant be treated or feels like you cant do anything about….. you need one of these

  2. michael says:

    Would like to know if its safe for people who have had back surgery. I had L 4&5 fused and S1 stablization with rods.

  3. Steve says:

    Michael, As a rule, No spinal decompression should be used if you have had a fusion but with all other type of surgery you will have to consult your surgeon, as all surgeries have there specific restriction and only your surgeon will be able to tell you if you can use the treatment or not…


  4. Christopher Ind says:

    I have been doing all these exercises on my inversion machine every morning for years. I worked them out on my own and have benefited greatly. I cured my back pain and at my present age of 72 I have tight abdominal muscles and a 73cm (28.5 inch) waist. So thank you for confirming my ideas. Sincerely, Christopher Ind

  5. Elaine Perkins says:

    My doctor has recommended I try this, as I have building disc in L4 &5, & s1. Is this something I can do unaded? I am several pounds overweight.

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