Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Inversion tables — which suspend a person upside down — are said to relieve back pain by taking pressure off the spine.
Whether or not they work is another question. Pain management specialist Haren Bodepudi, MD, explains what the science says and what you should know before you fall heels-over-head in the name of pain relief. Inversion therapy is also known as spinal traction. Inversion tables allow you to strap yourself in and tilt backward at an angle or completely upside down.
The theory behind it is simple: Hanging upside down can take the pressure off the nerves of the spine and give the squishy disks between the vertebrae room to relax. Fans of inversion therapy say it can relieve problems including:.
And, consider how the cushions and straps match up to fit your body. Most have adjustable elements to ensure a custom fit. These are also signs of a well-designed and built inversion table. Ensure there is a safety clip that limits how far you invert back, that it has proper handles and grips to help bring yourself upright, and settings to adjust how inverted you go.
Bells and whistles like massage and heat may seem like over-the-top extras, but they can help with muscle and back pain. Some models have heat focused on the lumbar area, while others have a heated mechanism lining the entire back support pad. When you're inverted, you're at the mercy of the equipment, so safety is top priority.
I would recommend consulting with your spine doctor before undergoing inversion therapy. Your own doctor can help you determine if inversion is safe for your specific condition. More importantly, they can help identify any conditions that may need more urgent treatment. On the other hand, oftentimes lying down can often relieve spine related pain because the weight of gravity is removed.
The idea behind inversion tables, as well as other traction techniques, is to take this to the opposite extreme by lengthening your spine. It is important to keep in mind that whatever traction that is applied on your spine with inversion is gone the moment you stand up. For one, it's important to find a table that has strong, durable ankle support straps.
Without strong, secure supports, it is possible to fall while using the table. There are also health conditions that deem an inversion table more risky. Instead of performing traction manually someone providing pressure , or mechanically with a special table with attachments , an inversion table theoretically works by allowing your spine to stretch using gravity.
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Our Top Picks. Best for Back Pain:. It offers multiple foot security options, and you can find your center of gravity with ease due to the customizable features. Best for Neck Pain:.
Treat neck pain with this option, complete with memory foam, a removable headrest, and four different inversion settings. Best With Massage:. The 3-in-1 device stands out for its lumbar pad, which offers heat and massage therapy to take your relief to another level.
Most Secure:. Best Yoga Swing:. Ideal for small spaces and affordable, the yoga swing allows for a range of exercises in addition to standard inversion. Best Heavy Duty:. Designed for serious athletes and taller frames, it features adjustable lumbar support and an ergonomic ankle system. Best With Heat:. This pick brings heat into the mix, warming and massaging the back for extra comfort while offering four inversion positions.
View On Amazon. Pros Affordable price Ergonomic handholds Comfortable and adjustable headrest Good for beginners. Cons Time-consuming assembly Bulky even when folded.
Pros Memory-style foam backrest and headrest Steel frame with floor-protecting caps Foam leg rollers to prevent pinching calves. Cons May not fit well for those over 6 feet tall. Inversion equipment is relatively inexpensive depending on the brand and build quality. However, most insurance companies will not cover the cost of alternative therapies. Yoga instructors may recommend inversion postures to help relieve pressure on the back.
Postures include headstands, shoulder stands, and poses such as the Dolphin or Plow. These are advanced postures that should always be done under the supervision of a trained yoga instructor. According to the clinical guidelines from the ACP, the evidence for the benefits of traction therapies, including inversion therapy, is not conclusive.
However, some people who practice inversion therapy themselves or offer the service in their clinical practice, find there are a few potential benefits to making a habit out of inversion. Gravity puts pressure on the spine and muscles in the back that keep the body upright, causing the spine to compress over time. Physical manipulation of the spine, massage, and muscle-strengthening techniques are often used to release compression.
Holding the body upside down might stretch the spine in a similar way to these techniques. Using inversion equipment or doing specific yoga poses every day may improve the overall health of the spine and ligaments and reduce pressure on the muscles in the area.
Ultimately, this could translate to more comfortable movements and a more open and flexible body. Many people who use inversion therapy to relieve chronic back pain are looking for a gentle, non-invasive way to treat their pain. Inversion therapy may ease the pressure on weight-bearing joints and allow them to rest and recuperate.
The decompressing effects of inversion therapy could potentially help with many sources of back pain, such as disc or joint pain. Decompression may also reduce the intensity of any muscle spasms in the back.
A second study published in Disability and Rehabilitation , found that using an inversion device reduced the need for surgery in some people with lumbar discogenic disease, which is a condition that causes the discs in the back to become thin and weak. However, this study only looked at 26 people, so more research is needed. A person should always listen to the advice of their doctor or chiropractor about the best treatments for their specific back problems.
Hanging upside down decreases the heart rate while increasing blood pressure and can put pressure on the eyeballs and inner ear. Inversion therapy may also be unsuitable for people who are taking blood clotting medications or blood pressure medications.
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