FAQ
1.How long should I invert?2.To what degree should I invert?
3.Does inversion cause strokes / popped blood vessels?
4. Why do I feel so much pressure in my head-is it normal to turn red?
5. How do I focus on the lower back / upper back / neck region?
6. What exercises do you recommend while inverted?
7.I'm feeling some aching in my back when I return upright from inverting. Is this normal?
8. Is the inverting detrimental if you should have heart disease or high blood pressure?
9. Will inversion therapy help with a bulged disc?
10. Will inversion help with headaches or migraines?
11. Will inversion therapy help with draining blood from the lower limbs?
12. If someone has a fused vertebrae, is it safe for them to invert?
13. Can inversion help children with scoliosis? Does age matter?
14. Does it work? Does inversion therapy actually help relieve back pain?
15. What is perhaps the #1 misconception about inversion therapy?
16. How difficult is the Inversion Tables to assemble?
17. Can inversion therapy be beneficial in cases of organ prolapsed, bladder incontinence and cystocele?
1. How long should I invert?
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: It is very easy to pull a muscle or nerve in the back by overdoing it. At slight angles there is little risk. Once you get to a point where your head is more than a foot or so below your feet you are achieving a strong degree of traction. Once you reach 45 degrees you are at a point that is stronger traction than you would achieve in a hospital. The angle of inversion also affects the length of inversion time that is comfortable. The shallower the angle, the longer the time. Most people will invert for 10 - 20 minutes once or twice a day. There is no real time limit. The important thing is to listen to your body and under do it rather than over do it. If you are at all uncomfortable, simply return upright slowly, resting in the horizontal position before coming all the way up.
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, the last time you hung upside down you were a little kid. Just ease into inversion gradually. Increasing the angle of incline only as you feel comfortable
2. To what degree should I invert?
Aain, 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 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.
Of course, those using the EZ-Up Inversion System (boots & rack) 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 higher 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.
Virtually all issues of discomfort that occur with new invertees is due
to going too far, too fast. You are wonderfully 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 your angle of inversion only as
you feel comfortable.
3. Does inversion cause strokes / popped blood vessels?
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, nor 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.
4. Why do I feel so much pressure in my head - is it normal to turn red?
This is very normal and is actually 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.
5. How do I focus on the 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. On the
DEX, you can perform partial to full back extensions (like reverse
sit-ups), strengthening the muscles in your lower back.
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).
6. What exercises do you recommend while inverted?
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 harmful loads 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!) User's of the Back
Revolution will only be able to perform partial sit-ups.
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. Bending your knees, 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
door frames 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 out. (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). For the Back Revolution, cross your arms across
your chest and arch backward slowly.
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. On the Back Revolution, grab hold of the
lower handles and pull gently to feel added traction to your lower back.
THE MOST IMPORTANT THING TO REMEMBER IS NOT TO OVERDUE IT. INVERSION IS
NOT A "NO PAIN, NO GAIN" SITUATION. AS SOON AS YOU FEEL LIKE YOU HAVE
HAD ENOUGH, STOP!
THE STRETCHING OF MUSCLES, LIGAMENTS, TENDONS, NERVES ETC. IS MUCH
STRONGER THAN YOU REALIZE WHEN YOU ARE DOING IT ON THE GRAVITY TABLE.
YOU MAY NOT REALIZE YOU OVER STRETCHED UNTIL THE NEXT MORNING WHEN YOU
CANNOT GET OUT OF BED DUE TO A PULLED MUSCLE IN YOUR NECK OR BACK.
7. I'm feeling some aching in my back when I return upright from
inverting. Is this normal?
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 over-do 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 a just 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.
8. Is the inverting detrimental if you should have heart disease or high
blood pressure?
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.
9. 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
encourage the bulged disc 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
over-do it-this is not a "no pain, no gain situation."
10. Will inversion help with headaches or migraines?
Some people have found that inverting on a regular basis can actually
help reduce the frequency of migraine occurrences. However, we do not
have any medical studies to specifically back this claim. I would advise
not to invert if you are in the middle of experiencing a migraine, as it
could potentially worsen your headache.
11. Will inversion therapy help with draining blood from the lower
limbs?
When inverted, you are helping your heart move venous blood from your
legs and torso to the heart and lungs 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.
12. If someone has a fused vertebrae, is it safe for them to invert?
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.
13. Can inversion help children with scoliosis? Does age matter?
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 at ages 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
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.
14. Does it work? Does inversion therapy actually help relieve back
pain?
This is probably the most frequently asked question about inversion
therapy. Most people who ask it are suffering from some form of
compressed disc condition along with sciatic nerve impingement.
Inversion tables for home use first became available in 1980. Our
company has worked with hundreds of doctors and thousands of pain
suffers since that time. Most of the people who have purchased inversion
tables do so because of sciatica. Ever since we started in this field we
have offered an easy return policy if a customer was not satisfied with
results. Returns are less than 1/2 of one percent. This is an
extraordinarily low return rate. Usually returns are at the direction of
a person's physician. Usually the person has not ever tried the table
and their doctor is not well informed about inversion. The doctor may
believe inversion therapy involves hanging upside down. They often are
trying to give good advise but do not understand people can use the
tables at very mild angles where any risk of side effects are reduced to
near zero. Doctors also do not understand that since inversion table
have been available to the home market starting in 1980 practically the
only side effect we have seen is pulled muscles from people overdoing
the angle of inversion, see Suggestions For Getting Started. We
appreciate doctors trying to protect their patients. However, in their
effort to be cautious doctors are often leading their patients down a
road of drugs (and addiction), surgery and misery. And how doctors can
advise their patients to go ahead with terribly invasive and dangerous
surgeries without trying something as simple and safe as inversion
therapy never ceases to amaze us. Especially considering that for
thousands of years physicians advised traction for back and neck
problems. If the medical profession advised traction for back and neck
problems for thousands of years why do they tend to ignore it in the
21st Century? Most of these back and neck issues are a mechanical
problem and inversion therapy is a mechanical solution. We feel that by
any objective standard sending a person into the heavy use of narcotics
or into a risky, dangerous and expensive back or neck surgery without
trying something as simple, safe and time tested as inversion therapy
(or another form of traction) is MEDICAL MALPRACTICE. The simple reason
it is not MEDICAL MALPRACTICE is that it is the standard in the medical
industry to do this. Thus it is accepted practice and not open to
scrutiny. Perhaps physicians sometimes need to be reminded of their own
motto "First do no harm." Returns are also due to a severe inner ear
problem or someone OVERDOING the angle of inversion without giving their
bodies time to adjust.
The feedback we get from customers is truly amazing. Yes this is
anecdotal evidence which scientists say is not to be relied upon. But
when you hear consistently positive stories since 1980, it is something
that cannot be ignored. As well, every research study that we know of
that has ever been done has shown positive results. To give a simple
answer to the question yes inversion therapy works magnificently if used
slowly, cautiously and for the correct reason.
If the cause and diagnosis is correct that the problem is disc
compression we believe there is not a better therapy in the world. If
there is we would like to see it. After pain is relieved the person
trying to help themselves needs to do some strengthening and balancing
exercises examples of which can be seen here. When we say for the proper
cause and diagnosis we mean that in some cases back pain is a symptom of
a serious medical problem such as a kidney tumor for example that has
been misdiagnosed. Even medical doctors sometimes make this mistake.
When working with a well know Beverly Hills orthopedic surgeon who used
inversion therapy extensively in his practice to help his patients
recover without the need of surgery we interacted with many many
patients who had tried virtually everything without pain relief until
they came to this doctor and started inversion therapy. Also in having
two inversion therapy equipment stores in the Los Angeles area in the
early 1980's we had a chance to meet face to face with literally
thousands of people suffering from back pain. One person that stands out
is a well known entertainment attorney. He told us he was losing his
practice because he could not get of bed. We delivered an inversion
table to his beautiful home in the Hollywood Hills with a view that
reached all the way to the ocean. It took two people to help him out of
bed and onto the inversion table. About ten days later he came bounding
into our showroom to purchase another table for his cabin in the
mountains. He said the table had given him his life back. We have heard
stories like this from countless people and the percentage of those that
are benefited is very very high.
When we hear stories of all the people who are addicted to drugs like
Oxycontin because of back pain we really wish they had the opportunity
to try inversion therapy to help relieve their condition.
15. What is perhaps the #1 misconception about inversion therapy?
We believe the main misconception is the belief that people need to hang
at extreme angles to get the benefits of inversion. This is not only
wrong but may increase the possibility of pulled muscles and other
unwanted side effects, especially in the early weeks of inversion
therapy.
EXTREME INVERSION IS USUALLY NOT NECESSARY FOR BEST RESULT
In our experience the #1 misconception about inversion therapy is that
you need extreme angles to achieve good results. Please read Suggestion
For Getting Started. Most people have not hung upside down since they
were little kids. One of the few side effects we have observed is a
pulled muscle from over stretching the muscles, nerves, tendons,
ligaments etc. of the back & neck. It may be fun to hang at extreme
angles & do sit-ups & twists etc. but it is not fun to wake up in the
morning with a wicked charley horse in your back & be hardly able to
move. It is good to take a few weeks (or months) to allow the body to
adjust before going to steep angles.
Many years ago we worked with an orthopedic surgeon who used inversion
therapy extensively in his practice to avoid surgery with his patients.
He had 8 tables in his office & we were amazed at the slight angles he
would use for treating his patients. 10-15 degrees so their feet were
only about 8" -14" above their heads - 2 times a day for about 20
minutes. Even with this slight angle he showed us x-rays that revealed
improvement & told us about MRIs that showed it even better. We
delivered many tables to his patients' homes & many of them told us of
the years they have been suffering & even surgery didn't help until they
came to this doctor & started inversion therapy. Other patients were
suffering from recent auto accident trauma and they believed the tables
were helping in their recovery and healing process.
16. How difficult is the Inversion
Tables to assemble?
If the DVD is watched it walks you through a very easy assembly process.
If you do not have a DVD player it is still quite easy to assemble. Some
people tell us they can't assemble anything, but did not have a problem
putting their table together. You should not have any problem at all.
Directions for installing the CV Bar can be found here.
17. Can inversion therapy be beneficial in cases of organ prolapse,
bladder incontinence and cystocele?
Organ prolapse is often caused or exacerbated by gravities relentless
pull. Inversion therapy used conservatively helps to reverse this sag
and will in many cases benefit those suffering with colon, bladder and
other prolapse issues.
We have had many positive reports of people benefiting from inversion
therapy who were challenged with bladder incontinence, menstrual pain,
prostate and bowel problems. Organ prolapse is largely a mechanical
problem and inversion therapy is a mechanical aid in reversing this
problem.
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