7 Reasons Everyone with Back Pain Should Consider Inversion Therapy

Let me start out by saying that I have had back pain and I have had sciatica. So I know the feeling. I know how frustrating it can be, and I know how it can suck the joy right out of your life.

Be careful not to do dumb things

Shortly after I graduated from high school, I owned a landscaping company. I worked hard because I wanted the good stuff out of life. I really pushed myself, sometimes taking on jobs Idid not even know how to do. Once, for example, I was approached by anEnglish client who wanted a stone wall built the way they do it inEngland, which is without cement (they're called drywalls). I said, "Noproblem." But because the wall was going to have to hold back dirt, Iasked if I could put in a cement footer. The client agreed.

Well,on Day One I dug out the footer then went to the store and bought thecement. When I returned, I decided to put two 80-pound bags of cementon my shoulders to save time and trips up and down to the back yard.

Iput the first bag on my shoulder, but when I bent down and twisted alittle to pick up the second bag, I heard a pop. In an instant, I wasflat on my back in pain. I spent the next weeks either in bed or lying on my back in front of the TV. About the middle of the second week, it hit me that in the early '80s a newfangled device came out called "moon boots"�alsoknown as "gravity boots." My best friend had just gotten a pair forChristmas, so I borrowed them and had my dad install a bar in thebasement that I could hang from (or invert myself). I began doing thisfor 5-10 minutes a day.

Soon, my back was feeling a lot better.I continued to use the boots on a regular basis, not only as part of myrecovery but also as a way to experiment with different exercises andmovements that might bring about a higher level of fitness.

What condition are you suffering from?

Itis amazing how my life experiences have brought me to where I'm nowwriting about how I healed myself some 20-plus years ago. Back then, Idid not know what I was doing when I stumbled upon something that justhappened to work. Today, inversion therapy can no longer be called analternative treatment because it has been the subject of a great dealof clinical study. Inversion therapy has been proven to help relievemany forms of back and neck pain including the following:

- Bulging Disc
- Herniated Disc
- Chronic Back Pain
- Lower Back Pain
- Neck Pain
- Pulled Back Muscles
- SI Joint Dysfunction
- Facet Joint Dysfunction
- Spondylolisthesis
- Sciatica


7 key benefits of inversion for the back pain sufferer

While relieving your back painis your primary reason for considering inversion therapy, there are anumber of additional benefits many people experience with a regularprogram of inversion. Here are 7 good reasons to use inversion therapy:

- Maintains your height. Regularly inverting will help you avoid the "shrinkage" that naturally occurs as a result of gravity over a lifetime.

- Improves circulation.When you're inverted, your blood circulation is aided by gravity ratherthan having to work against it. In addition, with inversion, gravityhelps the lymphatic system clear faster, easing the aches and pains ofstiff muscles.

- Relieves stress. Everyone knows that a full-body stretch is rejuvenating! An inversion tableprovides the same feeling of relaxation as a yoga class�with a lot lesseffort. Many people find that they sleep better with regular inversiontherapy.

- Heightens mental alertness. Any upside-downactivity increases the supply of oxygen to the brain, which manyexperts believe helps maintain mental sharpness.

- Increases flexibility and range of motion. With inversion, your joints stay healthy and supple, meaning you can remain as active as you were in your younger years.

- Improves posture.The stretching that comes with reversing the force of gravity on yourbody helps you sit, stand, and move with more ease and grace.

- Realigns the spine after workouts.Running and other aerobic activities inevitably compress yourspine�often unevenly. One-sided activities such as golf or tennis oftenpull the spine out of alignment. During inversion, minor misalignmentsoften correct themselves naturally.


5 ultra-challenging activities you can do on an inversion table

Ifthe 7 hidden benefits were not enough to make you want to considerusing inversion, here are 5 exercises you can do at every session:

- Inverted Squats.In the full inverted position, you can use your glutes and hamstringsto pull yourself up; the motion would be simply trying to bend yourlegs at your knees. Because the inverted squat is very challenging andisolates the glutes and hamstrings, mostback pain sufferers first need to strengthen their glutes and hamstrings.

- Inverted Crunch.In the full inverted position, place your hands on your chest and useyour abs to lift your upper body about one-third of the way up.

- Inverted sit-up.In the full inverted position, extend your arms as if you were reachingfor your feet and try to touch your feet; some experts say that oneinverted sit-up is equivalent to 10 regular sit-ups.

- Increase the decompression.In the full inverted position, grab the table legs and pull down; thisway you can increase and control the amount of decompression if youwant or need more.

- Inverted Rotation. In the fullinverted position, reach with the opposite hand to the table legs andpull yourself into rotation; you can then switch hands and do the samefor the opposite side.

How to get started

Let's take a look at what a back painsufferer will go through in a typical session. First, you do not needto go into full inversion to get the benefits. (Note: It will take timebefore you will be able to tolerate full inversion.) Here is a simpleguide for beginners:

First 2 Weeks: Adjust the table togo to 20-30 degrees for 1 to 2 minutes, once or twice a day. Slowlyincrease your time until you become comfortable with the process andthe position. The best way to tell if you're getting used to theinversion table is whether or not you can relax while you're using it.

Partial Inversion after 2 weeks:This is considered anything up to 60 degrees, which is parallel withthe rear legs of the table. See if you can work your way up to 15minutes, once or twice a day. There are two basic ways to invert:

- Static inversion: This is when you hold yourself at the desired angle and do not move from that position.

- Intermittent Inversion:This involves using a rocking motion, alternating 20 to 30 seconds inthe inverted position and 20 to 30 seconds in the upright position.Some people believe that it is the pumping action that delivers thebest results. You will have to experiment to see which way is mostcomfortable and works best for you.

Full Inversion after 2weeks: This is when your body is completely upside down and hangingfreely. Full inversion is the position you need to be in to do the 5"ultra" exercises listed above. The amount of time you spend is up toyou, but 5 to 15 minutes twice a day is recommended. The amount of timeit takes for you to tolerate full inversion will depend on your abilityto accommodate to the position; everyone is different so go slow.

One last safety tip

Whileinversion has been proven to be beneficial, it is best to startslow�that is, at a low angle for short amounts of time. Going straightinto full inversion will make you sore. So please resist the temptationto go into full inversion day one.

One last success tip

Be patient and consistent with its use, the inversion tableis a device that can be used for a lifetime to support optimal health.So make a habit of using it on a consistent basis, the researchsupports the use and your body will reap the benefits.


References:
1. Sheffield, F.: Adaptation of Tilt Table for Lumbar Traction. Arch Phys Med Rehabil 45: 469-472, 1964.

2. Nosse, L.: Inverted Spinal Traction. Arch Phys Med Rehabil 59: 367-370, Aug 78.

3.Gianakopoulos, G, et al: Inversion Devices: Their Role in ProducingLumbar Distraction. Arch Phys Med Rehabil 66: 100-102, Feb 85.

4.Ballantyne, Byron, et al: The Effects of Inversion Traction on SpinalColumn Configuration, Heart Rate, Blood Pressure, and PerceivedDiscomfort. Jour of Orthopedic Sports Phys Ther. 254-260, Mar 86.

5.Kane, M, et al: Effects of Gravity-facilitated Traction onIntravertebral Dimensions of the Lumbar Spine. Jour of Orthopedic andSports Phys Ther. 281-288, Mar 85.

6. Goldman, R, et al: TheEffects of Oscillating Inversion on Systemic Blood Pressure, Pulse,Intraocular Pressure, and Central Retinal Arterial Pressure. ThePhysician and Sports Medicine. 13: 93-96, Mar 85.

7. Dimberg, L,et al: Effects of gravity-facilitated traction of the lumbar spine inpersons with chronic low back pain at the workplace.

8. Nachemson, Alf, et al: Intravital Dynamic Pressure Measurements in Lumbar Discs. 1970.

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