Inversion Tables: Are You Using Yours the Wrong Way?

The 3 Biggest Mistakes That Can Make Your Back Pain WorsePresented
by Dr. Masoud Shamaeizadeh, DC 
Soft Touch Chiropractic 
Inversion table for back pain, spinal decompression, Porter Ranch chiropractor, Northridge chiropractor, inversion therapy, chiropractic care, low back pain treatment, natural back pain relief

Thinking About Using an Inversion Table?
An inversion table can be an excellent tool for relieving back pain, reducing spinal compression, and improving mobility—but only when it is used correctly.
Unfortunately, many people unknowingly use inversion tables in ways that may reduce their benefits or even make their symptoms worse.
After treating thousands of patients with neck pain, back pain, disc injuries, and sciatica, I have noticed the same mistakes repeated over and over.
Let's separate the myths from the facts.

Misconception #1:
"The Lower You Go, the Better."This is probably the biggest mistake people make.
Many people believe they should hang completely upside down with their head pointing toward the floor.
More inversion does NOT necessarily mean more benefit.
When you invert too aggressively:

• Your back muscles often tighten.
• Your body senses instability.
• Protective muscle guarding increases.
• The spine may actually receive less effective decompression because the muscles are resisting the stretch.

Instead of relaxing, your nervous system may respond by tightening the muscles around your spine.
The result?
Sometimes patients actually feel more pain after using the inversion table.
The Better Approach Only invert until you first feel a gentle traction or stretch in your spine.
That may be:

• 20 degrees
• 30 degrees
• 45 degrees

You do not have to hang completely upside down.
If the stretch feels comfortable...
You've already reached the therapeutic zone.
Remember:
The goal is traction—not acrobatics.

Misconception #2:
"The Longer I Stay Inverted, the Better."Another common mistake is spending:

• 10 minutes
• 15 minutes
• 20 minutes

upside down.
This sounds logical...
But the human body doesn't work that way.

Your Body Is Designed to Maintain HomeostasisYour muscles and nervous system constantly try to return your body to its normal resting position.
This process is called homeostasis.
When you stay inverted for a prolonged period:

• muscles gradually contract
• connective tissues adapt
• protective muscle guarding develops
• spinal traction becomes less effective

Your body begins fighting the stretch instead of benefiting from it.
Think of pulling on a rubber band.
Initially it stretches easily.
Leave it stretched long enough...
It begins resisting.
Your muscles behave similarly.

The "3-Minute Rule"At Soft Touch Chiropractic, we've found that short, consistent sessions are often much more comfortable and practical than one long inversion session.
A simple routine is:

• Invert only until you feel gentle traction.
• Stay inverted for no longer than about 3 minutes.
• Return upright.
• Rest briefly.
• Repeat later if desired.

Several shorter sessions throughout the day may be more comfortable for some people than a single prolonged session.
This approach may also reduce the tendency for muscles to become increasingly protective during one long stretch.
Consistency usually beats intensity.

Misconception #3:
"If It Hurts, Keep Going."Pain is not the goal.
Your nervous system constantly evaluates whether you are safe.
If you feel:

• anxious
• strained
• uncomfortable
• fearful

your body naturally increases muscle tension.
Tight muscles reduce the effectiveness of traction.
Comfort Creates Better RelaxationYou should always feel:
✔ relaxed
✔ supported
✔ comfortable
✔ gently stretched
Never force your body into a position that feels stressful.
Gentle decompression generally works better than aggressive stretching.

Prone vs. Supine InversionMost inversion tables place patients on their back (supine position).
In clinical practice, however, some patients appear to tolerate prone positioning (face down) better during certain forms of spinal traction because it may allow different loading of the spine and can feel more natural for some individuals.
The best position depends on:

• your diagnosis
• disc condition
• spinal alignment
• comfort level
• individual response

Not every patient will respond the same way.
A chiropractor can help determine which method is most appropriate for your condition.

What Does the Research Say?Research on inversion therapy has shown promising—but mixed—results.
Several studies suggest inversion therapy may:

• temporarily reduce pressure on spinal discs
• improve flexibility
• reduce low back pain in some patients
• decrease symptoms of lumbar disc disease
• reduce the need for surgery in selected patients

A randomized trial by Prasad and colleagues reported that inversion therapy reduced the rate of surgery among some patients with lumbar disc disease when compared with matched controls.
A systematic review published in Disability and Rehabilitation concluded that inversion therapy may provide short-term improvements in pain, flexibility, and disability, although the overall quality of evidence is limited and more high-quality research is needed.
In other words:
Inversion therapy is not a cure—but when combined with proper chiropractic care, exercise, posture correction, and spinal stabilization, it can be a useful part of a comprehensive treatment plan.

Who Should NOT Use an Inversion Table?Inversion therapy is not appropriate for everyone.
Avoid inversion or consult your healthcare provider first if you have:

• uncontrolled high blood pressure
• glaucoma
• detached retina
• recent stroke
• severe heart disease
• pregnancy
• osteoporosis with fracture risk
• certain inner ear disorders
• recent spinal surgery (unless cleared by your surgeon)

Always use an inversion table according to the manufacturer's instructions and under professional guidance if you have significant medical conditions.

Our Clinical RecommendationsAt Soft Touch Chiropractic, we generally recommend:
✓ Only invert until you feel gentle spinal traction.
✓ Stay comfortable.
✓ Never force full inversion.
✓ Limit each session to approximately 3 minutes.
✓ Repeat shorter sessions if needed.
✓ Focus on consistency rather than intensity.
✓ Combine inversion therapy with stretching, strengthening exercises, chiropractic adjustments, and proper posture correction.

The Bottom LineAn inversion table can be an excellent addition to your home back-care routine—but how you use it matters just as much as whether you use it.
Gentle traction, short sessions, and consistency often provide a more comfortable experience than aggressive, prolonged inversion.
Remember:
More is not always better. Better is better.

Ready to Find the Cause of Your Back Pain?If you suffer from:

• Low back pain
• Herniated discs
• Sciatica
• Neck pain
• Spinal stiffness
• Chronic muscle tension

don't guess which treatment is right for you.
At Soft Touch Chiropractic, Dr. Masoud Shamaeizadeh provides comprehensive evaluations and personalized treatment plans based on your specific condition—not a one-size-fits-all approach.
Schedule Your Consultation Today
Soft Touch Chiropractic
11145 Tampa Ave., Suite 14A
Porter Ranch (Northridge), CA 91326
📞 818-831-0100
Whether you're considering an inversion table or looking for a complete, evidence-based approach to spinal health, we're here to help you move better, feel better, and live pain-free.
https://www.webmd.com/back-pain/what-are-inversion-tables
https://oneandonlychiro.com/the-connection-between-chronic-stress-and-muscle-tension-copy/