Top 7 Benefits of Inversion Tables on Your Body and Mind

Inversion tables are a great way to improve the health of your spine and find some relief from back pain. While inversion therapy isn’t a new concept, products designed for home use are still relatively new.

With tables becoming more and more affordable, more people are taking advantage of inversion therapy in their own homes. If you’re still on the fence about purchasing a table, consider these 7 benefits:

1. Improved Posture

It’s a well known fact that one of the many great benefits of an inversion table is that it improves your posture. When you are slouching, the muscles adapt, the chest muscles shorten and those in the back become longer. Over time, this becomes unnatural and will result in bad posture.

Inversion therapy helps in the sense that is realigns the spine and stretches the muscle, so you will stand taller and straighter after your session.

Another thing to keep in mind is that we often have problems with so called misalignment and bad postural changes from sitting all day long or carrying a heavy bag on one shoulder. When you do these activities on a daily basis, your body will notice and this bad posture will become the new normal.

If you want to discover more harmful effects of poor posture on your body and mind, check out our article with 5 negative effects that may be reducing the quality of your life.

The good news is that during inversion therapy, your back relaxes and will have the opportunity to align itself to the proper position. Over time, this will help you stand straighter.

What is more, the Teeter company created a product called The Posture Restore, which is designed to improve your posture with the aid of their best selling inversion tables.

The Posture Restore extends the length of the spine, drawing the shoulders back and opening the chest and hips while gently decompressing and elongating the spine during inversion to promote better posture.


More resources about improving your posture:

2. Back Pain Relief

One of the main reasons why people purchase inversion tables is to help them find relief from their back pain. These tables are a non-invasive, affordable way to improve or eliminate back pain.

When in an inverted position, gravity gently decompresses the spine and alleviates pressure. This gentle stretch separates the vertebrae and improves spinal health. As a result:

  • The discs become rehydrated
  • Nerve pressure is reduced
  • The spine is realigned
  • Tense muscles become relaxed

Using it for just a few minutes per day can greatly improve the health of your spine while giving you the back pain relief you crave.

One study looked at 47 people with chronic low back pain. They practiced inversion therapy in three 3-minute sets at different angles. The study found that inversion therapy at 60 degrees reduced back pain after eight weeks. It also improved torso flexibility and strength.


3. Stress Relief

Tension and stress can cause pain in the back, neck and shoulders. When muscles tense up, they cause alignment issues in the spine and make it difficult for the body to eliminate toxins. At the same time, this extra tension causes nerve overstimulation.

Doctors believe that cramped and tense muscles are at least partly to blame for back pain, and stress is a major contributor to muscle tension.

When in an inverted position, the muscles relax naturally and stress just seems to melt away. As blood circulation continues to improve in this position, stress is further eliminated.

Dr. Sara Gottfried, author of The Hormone Cure, explains that, “any time you put your feet above the level of your heart, even with your legs straight up against the wall, you activate your parasympathetic nervous system, the rest-and-digest counterbalance to fight or flight (or tend and befriend in women) of the sympathetic nervous system.” Plus, it just feels good!


4. Improved Join Health

The decompression experienced during inversion therapy helps keep the joints lubricated and also affects the pressure on the joint. This stimulates the synovial fluid, which provides joint cartilage with vital nutrients.

These fluids are what help improve shock absorption and improve the health of your joints. Keeping the joints fluid is particularly important for those who are aging as this helps maintain mobility.

5. Better Flexibility

When the body is flexible, blood, oxygen and nutrients are able to move freely. When the body is stiff, tight and tense, things come to a standstill and you start feeling stagnant and unhealthy. Tight muscles and inflexibility can also cause mobility and balance issues, which can lead to an injury.

When using an inversion table, you stretch your spine gently and increase its flexibility. You’re not only decompressing your joints, but also elongating your muscles and improving your mobility as a result.

Inverted positions also help realign the spine, and stretch out those muscles that have shortened because of poor posture. This is why so many people claim that they stand “taller” after an inversion therapy session.

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.


6. Improved Core Strength

Inversion tables can often double as a core-strengthening piece of exercise of equipment. With the table in an angled or completely inverted position, you can perform crunches or sit ups to build your core abdominal strength.

Performing crunches in this position is far more effective and challenging than performing them on the floor. Just remember to keep safety in mind. If need be, you can still perform sit ups and crunches in a seated or slightly angled position using the table.

Check out this video called Killer Inversion Table Ab Workout for awesome exercise routine that will strengthen your core. The workout consists of these following exercises:

  • 20x Cross Arm Crunches x
  • 20x Hand-To-Thigh Crawl
  • 20x Pendulum
  • 10x Knee Touch
  • 20x Oblique Crunches

More videos with valuable exercises:

7. Better Circulation & Toxin Removal

When in an inverted position, blood circulation is greatly improved. Gravity affects both your blood flow and your organs, and hanging in an inverted position can help decongest the organs.

Because your body needs to work against gravity to maintain blood flow to the torso and legs, inversion therapy can greatly improve the circulation process by using gravity in your body’s favor.

As you may know,  the body’s blood flow is greatly improved when inverted and the lymphatic system becomes more efficient. The lymphatic system is responsible for removing waste and toxins from the body.

By improving the flow of lymph fluids, your body is able to remove toxins more efficiently, which can improve your overall health.

Because the lymph system only flows in one direction, waste may begin to collect and build up over time. Spending a few minutes upside down could help your body to adjust lymphatic flow and remove that waste naturally.


Most products on the market today are foldable, durable and affordable, which means you can take advantage of these benefits without having to break the bank.

No matter whether you’re looking for back pain relief or to improve joint health, inversion tables make a great addition to any home health regimen.

Inversion Therapy Basics

Inversion therapy is a process wherein a person lays on a table and attempts to change the gravitational force on the body’s bones. When you stand up, gravity is continually pulling down on your bones causing them to rub together, compress and never stretch.

Inversion therapy utilizes gravity to undo this stress by literally turning a person upside down. When in a 90 degree position, gravity will be working in the opposite direction. This allows the body to heal faster when bone or disc problems are present.

Imagine your vertebra being compressed. This is an ailment that causes people to suffer in immense pain. As your vertebra stays in this position, the pain worsens and you may be prescribed a steroid to help with the swelling and healing process. Over time, the compression comes to an end and the pain has finally subsided. So what causes this to take so long to heal? Gravity.

Every moment of the day there is a 100 percent pressure on your spinal column. If you have an injury, this pressure still exists and will stay there for quite some time.

When inverted, the pressure is 0 percent and will actually go into the negative range in some cases. This allows for a slight pulling apart of the vertebra which will not be felt or be painful, but actually releases the pressure felt on the vertebra.

Inversion therapies work in this way so that gravity does all of the work. All that you literally have to do is get into this position and the rest is done by nature.

How Inversion Tables Work

Inversion tables come either motorized or with manual operation options. The latter is the norm and is the least expensive option to choose from. Depending on the model chosen, there may be a few features that are not listed below, but the same general functionality will exist.

  1. The user stands on the table in an upright position and straps their ankles into a holder.
  2. The user leans back as the table begins to invert.
  3. The user chooses the degree setting they want (if applicable).
  4. The user eventually works their way up to a full 90 degree angle where they will be upside down.

Typically, you will be standing in a leaning position when applying the straps and will need to unlock the table so that you can lean back. The goal is to not go to a full 90 degree angle until your body is used to the positioning. If you do go too far too fast, you can expect to get very dizzy, lightheaded and maybe even nauseous.

2020 Best Selling Inversion Tables

Last update on 2022-05-22 / Affiliate links / Images from Amazon Product Advertising API

Further Resources

References & Studies

  1. Inversion Therapy in Patients with Pure Single Level Lumbar Discogenic Disease: a Pilot Randomized Trial
  2. Inversion Therapy: a Study of Physiological Effects
  3. Vagotonic Effect of Inversion Therapy Upon Resting Neuromuscular Tension
  4. Inversion Devices: Their Role in Producing Lumbar Distraction
  5. Blood Pressure Response to Inversion Traction
  6. The Effects of Inversion Traction on Spinal Column Configuration, Heart Rate, Blood Pressure, and Perceived Discomfort
  7. Signs & Symptoms of a Pinched Nerve in a Shoulder Blade
  8. Inversion Therapy: Can it Relieve Back Pain?
  9. The Upsides and Downsides of Inversion Therapy
  10. Why Do Muscles Feel Stiff and Tight?
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