Does anyone use inversion to combat spinal compression? If so, would you recommend buying a rack (as advertised here: Checking requirements...) or an inversion table? I’m personally leaning towards the rack, since it also doubles as a pull-up bar.
Any suggestions? Anything I should look out for? For example, my uncle has a really pricey inversion table, but never uses it because the anti-gravity boots are poorly crafted and extremely painful. Any recommendations? Experiences? Thanks.
I hae tried a couple diferent inversion tables, and had the same experience: the ankle stirrups were poorly designed and felt like they were dislocating my ankles as I hung there. I also didn’t feel much of a stretch or decompression, whichever way you want to refer to it.
I have also tried gravity boots(ankle cuffs which ratchet down tight, and have hooks on the back to hang over a pullup bar), and liked those much better.
With the tables, you don’t usually get to a fully upside down position, they usually stop 10-20* before 0. In this position, it felt like my back was arching more than normal, as my body tried to settle into position. With the boots, you grab the bar, kick your feet up and hook on, then let go and relax into a fully inverted position. I felt this allowed for more of a decompressive position…it definitely felt better.
Also, assuming you have a pullup bar(or something else where you can hang evenly), the boots go for less than $100, while the tables are usually 200 on up.
These things can be uncomfortable quite easily if boots don’t fit properly etc… and I don’t think they are great.
Just hanging from a chin bar or doing yoga type exercises or stretches in my opinion just as good / better.
What’s your problem? you might be doing things too often. or could try a foam roller or something.
I recently purchased a dirt cheap inversion table for $100. I had been dealing with some pain in the back due to a disc herniation.
For me this thing has improved my recovery, and IMO the #1 thing it has done for me is decompressed the spine and allowed better circulation to the damaged area, which in turn has led me to having less pain. Don’t get me wrong it isn’t a cure all and I have days where it hurts more than others, but I do have pain free days that I didn’t have before.
I agree with the other posters, the ankle holder didn’t have enough padding on mine, but I happenenned to have the thick padding from my leg extionsion on my bench that fit perfectly and gives better support. I try to hang on it 5 minutes, twice a day but usually only end up using it once. Its good for relaxation also, but I’m glad I made the purchase
I also would recommend a foam roller, although the one I have is a blow up one that isn’t as tough as the foam. For me its worse when I am sitting down for long periods of time in a car or at a desk.
Move around as much as possible and stretch it out. On days when I deadlift or Squat heavy, I definately want to decompress the spine later that night.