Inversion Therapy Benefits (& How to Do It at Home)

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Unfortunately, chronic pain is common. From sitting at work, carrying heavy objects (or a small baby!) To pregnancy, our bodies can get out of line. This (combined with a weak core) often leads to back pain. Ultimate therapy with Ultimate Table or other Ultimate Tools can help relieve back pain and has many other health benefits.

What is ultrasound therapy?

Gravity can play a role in back pain and reduced circulation, leading to stress. Ultraviolet therapy is when one’s feet are raised over one’s head to reverse the effects of gravity on the body.

As early as 3000 BC, yogis have used the body upside down to improve balance and system functions. Hippocrates, the father of modern medicine, also used the reverse to help his patients. For the past half century, reversals have been used to help patients with back pain and other gravitational ailments.

The benefits of ultrasound therapy

Whether or not reverse therapy is really beneficial is under some scrutiny in the medical community.

The American College of Physicians’ (ACP) 2017 Clinical Guidelines state that there is very little quality evidence to support the use of inversion in other treatments (although it is not harmful to most healthy adults). Is).

On the other hand, the medical clinical evidence that is available, as well as the previous evidence of professionals and patients who have seen the benefits (and my own experience), makes me think that even in reverse therapy There must be something.

Here are some tips to help you get the most out of your body.

Improved lymphatic drainage

Lymphatic system The immune system is especially important for the health of the body. Gravity and muscle contraction move lymph fluid through the body, clearing toxins and bacteria. Because most of us sit at the desks all day (I’m guilty too!), There are fewer muscle contractions to move lymph fluid through the body. This means that the only force that moves the lymph fluid is gravity and the lymph fluid resides in the lower part of the body.

Helps to move lymph fluid through the body using gravity in reverse. Instead of moving the gravitational lymph fluid to the legs, it moves it from the legs to the upper body. Then, when you are no longer inverted, gravity helps move the lymph fluid again.

It can also improve reverse circulation. A study published in Physical Medicine and Rehabilitation Archives It has been found that reversal reduces flower tension which can improve circulation and lymph movement.

Back pain decreased

Reducing muscle tension is a benefit in itself, but it can also help reduce stress and pain. The late Dr. John E. Sarno of the New York Institute of Rehabilitation Medicine believed that the root of most pain was psychological stress. He believed that muscle tension (due to tension) could trap waste and cause pain.

Many studies also show that ultrasound therapy can reduce back pain. A 2010 study found that older people with discs reduced back pain in patients.

In addition to relieving pain, correcting spinal alignment protects nerve function, soft tissue health, and even brain health (see this podcast for more information). Do).

Improved disc health

As mentioned above, inversion helps to increase the space between the chiseled discs. This allows the discs to rehydrate and increase nutrients. It also helps to increase the shock absorption capacity of the discs.

Gravity compresses the discs, making them less healthy (and even reduces your height!). When we go to bed at night, the compression decreases and we regain our height and disc health (unless there are misunderstandings that prevent it from happening). Another way to help reclaim space between disks is to reverse.

Reduce nerve and joint pain

The space between the vertebral discs is where the nerves reside. When the discs are pressed, we may experience pain, sticky nerves or sciatica. Increasing the health of the disc helps prevent the five nerves and the pain they cause. Additionally, improving disc health and the space between them may be helpful in reducing pain from sciatica. In one study, reverse use reduced the need for surgery in 70% of patients with sciatica. In contrast, only 20% of patients were relieved in the control group.

Restore the spine

Many of us have misconceptions about everyday activities such as sitting at a desk, playing games, getting pregnant and carrying heavy things. Misdiagnosis is where a vertebra is out of place and the skeletal structure no longer supports body weight. Soft tissues such as ligaments and muscles have to be slackened.

Once the vertebrae are out of alignment, they can be held out of alignment by the surrounding muscles and ligaments. In this case, even lying down does not completely reduce the compression. But even when there is a misunderstanding, the reverse can reduce the compression to zero. A study by Dr. A. Niehmsen found that reversals allow the discs to return to their proper position.

The reverse also improves flexibility. A 2013 study found that inverted labor (lower back) improves flexibility and muscle strength. Both of these help keep the back aligned.

Turn a break baby

The reverse was a technique my midwife recommended to try and turn my brakes on. The idea is to give the baby a chance to get out of the pelvis and back. However, if you are worried about having a baby break, you should only try as directed by your midwife or doctor. If you are not 100% sure that the baby has a brake, the reverse can actually cause the baby to brake!

How to “reverse”

There are several ways to use ultrasound. Here are some ways you can get some or all of the benefits of reversal.

  • Ultimate shoes – Also known as gravity shoes, they attach to the bar (often at the door) and let you invert. You strap on your legs and then hang upside down. However, you must be strong enough to lower yourself and push yourself to the top. Having a close partner is also the best way even if you are strong enough to bring yourself down. We used them before we got our inverted table.
  • Reverse yoga – Ultimate positions like headstand can give you many benefits of ultimate therapy. However, like the ultimate shoe, you have to be relatively strong to use this technique. I am learning to do handstands using the headstand table myself.
  • He lay on the floor with his feet on a sofa – This technique is not a complete reversal but it can give you some of the benefits of the reverse by lifting the legs above the heart to transfer fluid from the legs. It’s easy for most people to do that too.
  • His feet were on the floor against the wall – Although this is not the right reverse, it can provide some of the benefits of reverse therapy. It’s much harder to put your feet on the sofa, but it’s still relatively easy (and doesn’t require any equipment).
  • Fitness ball – You can use a fitness or peanut ball to get some of the benefits of ultrasound therapy. Sit on a fitness ball and push your hips forward. Follow the ball (and roll if necessary) until your head is lower than your hips.
  • Reverse table – My husband used to suffer from back pain so we have this Tetter Ultimate Table and use it which is easy to use and FDA approved. This tool allows you to completely reverse even if you are not strong enough to lower and lift yourself. It can be used without a partner and gives you the ultimate benefit. I prefer the upside table because it is safe for most people and provides the full benefit of the upside.

Although there is no study yet to support this claim, I have personally found that I sleep better after a session with an inverted table.

Reverse precautions

Although reversal is safe for most healthy people, there are some exceptions.

  • Increases reverse pulse and blood pressure so it is not suitable for people who suffer from heart problems.
  • Patients with glaucoma should not use upside down as vomiting can cause eye strain.
  • Conversely, it may not be safe for children or pregnant women. (Just the thought of getting pregnant upside down shakes me up!)
  • It can also cause headaches and dizziness in some people.

Everyone is different, so it’s always a good idea to talk to your healthcare provider about whether the reverse may be helpful or you should avoid it.

Is an inverted table worth it?

If you have chronic back pain and they already pay for outpatient care, physical therapy, or even medication, the reverse table may be a better investment (and things other than back pain). Can get benefits!).

I always feel great after using my inverted table and I feel that it helps to improve my health. I also think there is good science to support its use (whether those studies are small or require more research). Since upside is not harmful for healthy adults, it is worth a price!

This article was written by Dr. Scott Soares, MD, Medical Director, Family Physician and Study MD. As always, this is not personal medical advice and we recommend that you talk to your doctor.

Have you tried reversing from the table upside down? What was your experience


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