The Mechanisms That Make Inversion Therapy an Effective Tool for Relieving Back Pain
If you’re used to the standard menu of gym classes, you might wonder how an environment that includes soft lights and soothing music could possibly help strengthen your body and get rid of your back pain. And if you’re the type of person who exercises only once in a while, you might think that weary bones, stiff joints, and an overworked mind won’t ever be able to relax, stretch, or perform what sometimes look like seemingly tough spine decompressive stretches. It’s really important to keep in mind that inversion therapy is designed to quiet the mind, restore the body and eliminate back pain. It’s that simple.
Those peculiar, contorted inversion stretches and exercises that are often portrayed are only for the accomplished individuals who have been practicing inversion table therapy routines for many years. I want you to remember that no matter what level of training we begin with, we’re all putting forth the same effort when we practice; we’re just at different starting points.
In other words, a person who is finally able to perform a simple movement on an inversion table is experiencing the same euphoria as another person who is, at long last, able to gracefully execute advanced inversion therapy exercise. Both people are able to accomplish specific or challenging individual goals, and in the process, both will discover a new understanding of their bodies as well as improve their back pain.
The Soothing Power of Inversion Therapy
Decreasing pain is often one of the primary reasons why some people choose inversion therapy. The inversion stretches and exercises work on not just the spinal area, but various parts of the upper body. They can soothe, restore as well as influence the chemical balance of the brain, resulting in a highly improved state of mind. For example, setting your inversion table at 60 degrees of inversion will comfortably decompresses your spine and also squeezes the internal organs, allowing fresh blood and oxygen to flush out toxins, while higher degrees of inversion can calm the body and stimulate the brain, plus enabling the heart muscle to relax and nerves to calm.
Because the back is composed of vertebrae and joints, each of which move in many different directions, the odds of something going wrong are a lot higher compared to other body parts. Lower back strain is probably the most common form of back pain, and stress is a big contributor. This may sound a little extreme, but the fact of the matter is it’s not uncommon for a person suffering with undue stress to develop a muscle spasm just by bending to pick something up. In fact, many studies have confirmed that mental stress can and definitely does have an effect on muscles.
Simple inversion therapy routines like the ones presented throughout this website will help to ease back discomfort and stress. Combining simple breathing techniques with these gentle movements will help get rid of back pain, knots, lengthen and release tight muscles and melt worries away.
Breathing During Inversion Therapy
Breathing deeply as well as evenly is not only a critical tool for healing and releasing, it’s the starting, middle, and ending points for every inversion angle. The breath aids in oxygenating every cell, strengthens the diaphragm and eases pain; it can also fill you with energy or calm you down. By coordinating deep breathing with inversion table therapy stretches, you’ll be able to stay focused and present in the moment - in other words, you’ll become totally aware while your back pain gradually goes away.
Always remember to keep the breath moving in and out through the nose (many athletes and top trainers will tell you that the nose is for breathing and the mouth is for eating!). This will help retain heat inside the body, warm the muscles and keeps the blood flowing smoothly. Generally, you should inhale when performing the part of an inversion exercise that stretches the middle back, and exhale when the back folds or closes.
It is best to allow the length of your breath determine how deeply you sink into a stretch. In the beginning you may feel out of breath and a slight discomfort in the back region, so take it only as deeply as you can and then begin again. Eventually you’ll be able to complete a full breath and a movement in perfect sync while being well strapped on your inversion table.
Always remember to keep the breath moving in and out through the nose (many athletes and top trainers will tell you that the nose is for breathing and the mouth is for eating!). This will help retain heat inside the body, warm the muscles and keeps the blood flowing smoothly. Generally, you should inhale when performing the part of an inversion exercise that stretches the middle back, and exhale when the back folds or closes.
It is best to allow the length of your breath determine how deeply you sink into a stretch. In the beginning you may feel out of breath and a slight discomfort in the back region, so take it only as deeply as you can and then begin again. Eventually you’ll be able to complete a full breath and a movement in perfect sync while being well strapped on your inversion table.
Basic Breath While Decompressing on an Inversion Table
This basic belly breath is the perfect companion for any of the routines featured on this website.
1. Begin by strapping your legs securely on an inversion table and invert comfortably at an angle that feel most comfortable. Place you arms at your sides, or you can even rest them lightly on your knees. Close your eyes and begin to observe what’s going on in your mind and body. Don’t change anything about your breath - simply notice where it is and if it’s getting stuck anywhere. Find your natural rhythm.
2. Slowly begin to lengthen each breath, matching the inhalations to the exhalations. Sometimes it helps to count. As you inhale, begin counting slowly to four or five, and then exhale slowly to four or five.
3. Begin to expand the belly on each inhale, letting it fill completely like a balloon. On the exhale, draw the navel in (imagine there’s a string tied to the navel that goes straight through your back, and now imagine someone pulling that string) and push every drop of breath out.
4. Continue breathing deeply for several more rounds. Notice that, with each breath you are able to soften and release specific tension points. Remember, wherever your focus is, your breath will naturally be drawn to that area. Use the breath as a tool to help warm and open up tight spots within your back area.