Inversion therapy is used to relieve back pain caused by a herniated disc or degenerative disc disease (disc disease), spinal stenosis, or other spinal problems. These disorders cause gravitational pressure on the nerve roots causing excruciating pain in the back, buttocks, legs and feet. During inversion therapy, your body is turned upside down to increase the space and reduce the pressure between the vertebrae and nerve roots. Studies have revealed that it can relieve short-term (acute) pain, especially when used for new back injuries. With an inversion bench, it is possible to position the body upside down at a slight angle and prepare for a more pronounced position. Read on to find out how to use an inversion bench for back pain.
Steps
Method 1 of 2: Operation of the Inversion Bench
Step 1. Secure the inversion bench on a flat surface
Make sure the joints, straps and hinges are connected correctly. Do this every time you use the bench to avoid an accident.
Read the instruction manual carefully before using the bench. Since it supports the weight of your body, it is important that all the steps are performed correctly. Make sure you have a friend with you when you first use it, in case there are any problems
Step 2. Put on your sneakers
They will give you more support when the bench locks into place. Never use the inversion bench with bare feet.
Step 3. Get into position with your back facing the bench
Lift your feet on the platform one at a time. Lean forward with your back straight to pull up on the lever and lock your feet in place.
Step 4. Place the straps on the body
Inversion benches differ in the way the straps are fastened when in place. They may have an ankle brace, body strap, or other device, so make sure all safety gear is properly attached before putting yourself upside down.
Step 5. Grab the handles on both sides of the bench
You will push on these to flip.
Step 6. Stop horizontally for 1-2 minutes as you begin to come back up from the inverted one
This will allow the blood flow to stabilize. Slowly return to the starting position before unhooking and getting off the tool.
Method 2 of 2: Back Pain Routine
Step 1. Use an inversion bench as part of a doctor recommended treatment program
Inversion therapy is rarely used for the treatment of chronic pain, so it is only useful for mild relief. Anti-inflammatory drugs, physiotherapy, daily routine exercise, epidural injections, and even surgery can all be used in the treatment of this disorder.
Step 2. Attach the strap to the bottom of the inversion bench
This will ensure that it does not flip all over from the start. If there is an angular quadrant on the side of the bench, do not choose an incline greater than 45 ° for the first week.
Step 3. Make soft movements each time you use an inversion bench
This is to avoid pain and further injury.
Step 4. Secure the bench firmly
Push back on the handles until you reach the horizontal position. Stand still for 1 minute to allow the blood to vary before continuing.
Step 5. Push back further to a 45 ° incline
Breathe deeply and stay in this position for 1 - 2 minutes.
Step 6. Raise your hands above your head to create a better condition for spinal traction
Make sure you are stabilized before doing this.
Step 7. Continue the exercise for at least 5 minutes at a 25 ° incline for 1 week
Try twice a day to help your body get used to it faster.
Step 8. Increase the angle 10-20 degrees per week, until you are comfortable with one between 60 and 90 degrees for 1-5 minutes
Step 9. Use the inversion bench at least 3 times a day or whenever you feel severe back pain
This tool only provides temporary relief, so you may need to use it more often to get good benefit from it.
You don't need to do a full 90 ° turn. Many people do not exceed 60 °, others use an angle of 30 because it is more comfortable and you can still get the benefits
Step 10. Keep a diary of your pain levels so that you can adjust your daily exercise based on the results you get
Choose the incline, time, and number of daily repetitions that work best for your condition.
Advice
Other forms of inversion therapy include gravity boots and yoga inversions. The former are usually hooked to a fixed bar in the door frame. Yoga inversions can be performed against a wall or independently, without equipment. Using these methods it is also necessary to gradually increase the position and time
Warnings
- Do not try inversion therapy if you have glaucoma, heart disease, or have high blood pressure. Reversing the body increases the blood pressure in the head, heart and eyes.
- Do not use an inversion bench if you are pregnant.
