How to Use an Inversion Table


Got pain on your back that just won’t go away?

Inversion tables have been used for quite some time now to relieve back pains, correct spinal problems, and treat other back problems. Therapists recommend it as well as doctors.

They say that gravity is constantly putting pressure on our muscles and bones, causing them to get strained. Inversion tables help by releasing that pressure by putting your body in an upside-down position, relaxing the bones and muscles and return them to their original state.

How It Works

Before we discuss the proper way of using an inversion table, let us take a quick look at how it works.

It is basically a padded table, used as the backrest, on a tabular steel frame. It can invert up to 180 degrees. There is a strap at the bottom for your feet which will be used to hold your weight as you go upside-down. There are more advanced features in other sophisticated models.

While your body is in the inverted position, the pressure or the stress in your muscles, bones,¬†and joints caused by gravity is released. This lessens your pain and over time, you won’t have to experience it anymore.

How to Use an Inversion Table Correctly

Whether you’re still trying to decide if you should buy an inversion table or already have one, these simple tips should help you get the most out of your equipment once you start using it.

  • Height

    Make sure to adjust the settings of the table compatible with your height. It is important that your head is resting on the bed of the table and not hanging over the edge as that could pose dangers. Consult the user manual for the proper way to adjust the equipment or watch video tutorials.

  • Angle

    If the model offers adjustable angle, it is best to start out at 90 degrees instead of going in a full inverted position at 180 degrees at once. Adjust gradually until you are comfortable with the full invert.

  • Footrest

    Make sure that your feet are comfortably placed on the footrests. Your feet will take most of the pressure the entire time you are inverted. If your feet are not comfortable, you may not be able to invert fully on the following sessions. Water socks or shoes to protect your feet and ankles.

  • Move slowly

    Lean back against the table to rotate and slowly invert. Do not drop back quickly or your body might be shocked. Use the handles.

  • Reach to the Ground

    A very important technique. When you are ready to do a full invert, stretch your back on the table while you are inverted and reach your hands toward the ground behind your head. This will elongate your spine and you will have better results.

  • Pull Up Slowly

    When pulling yourself up, move slowly and use the handles to return to an upright position. Rotate very slowly to avoid feeling dizzy and wait a few minutes till you’re steady before stepping out of the inversion table.

Other Tips

Those are the basic ways to properly use an inversion table. You will find that as you use the equipment more, you will learn your own ways to achieve better results. Here are other tips that you might find useful.

  • Stay Still

    It is important to keep still the entire time. This will be difficult at first. But in time, you will be able to master it. Stay still in the position for as long as you can. This helps for better circulation of blood as well.

  • Wear Comfortable Clothes

    A very important reminder that is very easy to forget. You cannot possibly feel relaxed while using the inversion table if you are not comfortable with your clothes. Consider it like a workout. Expect to sweat and stretch a lot so you should wear proper clothes. It is important that you feel relaxed in the process.

  • Consult Your Doctor

    Ask your doctor or therapist before using the equipment, especially if you have an existing medical condition. People with high blood pressure, heart disease, and osteoporosis should be very careful about using equipment like this.


You will learn more ways to control your inversion table in such a way that it will be more efficient to use as you use it. It will be very helpful to watch tutorial videos on YouTube, preferably for the same model to get new tricks. It is important to keep the concept in mind of how an inversion table works to remember the things that are critical to do. To learn more about how inversion tables work, you can read our general Inversion.

Further Reading on Best Inversion Tables