The sciatic nerve located in the low back is a very fragile part of our bodies that is not only easy to harm while doing weighted activities but can also tear out with time.
When we say sciatica, we refer to a painful condition that involves the lower back and the leg, produced directly by a damaged sciatic nerve.
Luckily, this is not a condition without treatment. It’s pretty easy – and it’s called inversion therapy.
This therapy is the easiest and sometimes most effective non-surgical remedy for sciatica. But to treat sciatica with this therapy, you will need inversion tables out there, so you can receive an effective result.
(Review of best inversion table can be found here!)
Yet, you will also have to follow a certain process.
Here we are going to talk about how to use an inversion table to perform the inversion therapy and give you a few essential facts to know about them.
Come further and find out!
Using an Inversion Table for Sciatica | Effective Tips
Inversion tables are not easy to use as many people think. Using them, however, is not hard in any way.
They are mostly recommended for healthy and athletic people who want to avoid sciatic and low-back problems.
Nevertheless, even those with sciatica can still use this therapy and get the results they want, as long as they use it correctly.
The following steps are vital if you want to perform inversion therapy appropriately;
The decompression exercise refers to an activity that decompresses the spine, rehydrates the discs, and makes sure the sciatic nerve can move freely with released tension.
You will be doing this in an inversion table by inverting it to 15 and up to 90 degrees, reducing the pressure on the nerve.
To start, you will need to take it easy and go slowly. Go light first and then slowly increase the intensity week-by-week. It is crucial to go patiently because even at 15 degrees, the inversion table will exert a lot of stretching on the body.
This could not only harm your muscles if they are not ready but could also harm your ligaments and other nerves.
Another part to consider is that you shouldn’t go beyond 60 degrees. Most people’s spines decompress at 60 degrees and sometimes even less than that. So, keep it simple at first and don’t overdo it.
Also, stay in a Light Intensity and do only one session per day for an entire week. Keep consistency to let your back absorb the effects of the exercise.
Then, as soon as you feel more comfortable, add a little more intensity at Moderate, doing at least one session per day, up to two if you want better results.
The moment you feel well enough, you can go to the High-Intensity level.
Here, it is all about getting the best from the therapy. It’s recommended to do various sessions a day at a high pace for superior effects.
This decompression therapy will keep your back straightened and strengthened while reducing the pressure on the sciatic nerve. That’s why it proves so effective in the long run.
Doctors’ Advice: Relax
Breathe slowly, deeply, and relax your body. Stretch your muscles and prepare your ligaments. Make sure you are completely prepared.
It is also essential to tranquilize your mind. Researches show that stress and extraneous thoughts can have an adverse effect on how you perceive pain and work with your body.
You need to make sure to create a great mind-muscle connection here while doing the exercise.
Remember, the process is all about decompressing your back and stretching your muscles to give the nerve enough space to recover.
Inversion therapy is highly effective to reduce sciatica pain, yet this treatment is not as easy to perform as you think. Here we have a few process-related tips to follow;
Light Intensity: When working at a light intensity, especially during the first days or weeks, you should always be comfortable. Make sure to use not more than 45 degrees and not less than 30.
This way you will be able to stretch and decompress just enough without overdoing it. Stay in the table for at least one minute up to three.
Moderate Intensity: Here, you shouldn’t pass the 45-degree mark at first, but go slowly instead. You can start at 30, for example, and keep adding more intensity to the activity until you finally reach 60 or a little less.
It’s essential that you feel comfortable enough to keep the position for up to five minutes.
High Intensity: Here you can go between 60 to 90 degrees according to how comfortable you feel. But it’s vital to stay well-placed, so your back can stretch completely, your muscles strengthen up, and your sciatic nerve loses up all the tension.
For each one of these intensities, remember to place both hands in your head or in the table head support. Keep your body wholly straightened and make sure you feel the stretch entirely.
Breathe correctly while doing this at any level, so you can eventually improve the effects and achieve the desired results.
Why Use Inversion Therapy for Sciatica
Most people who suffer from back pain and sciatica find the inversion table one of the most useful tools in the market.
Doing inversion therapy turns the body upside down; this eventually decompresses the spine and reduces the effect of the pain.
Why does this work?
Easily, it is based on the inverted position we put our bodies in. For example, our body is accustomed to be standing up with the gravity pulling all our weight down (bones, organs, nerves, etc.) and this includes the spine and the sciatic nerve.
All this pressure from gravity is called compression. The discs of the spine, vertebrae, and other structures get all compressed together which causes a kind of tension that harms the nerves.
It is easily about changing the normal effect of gravity in our body, relieving compression in our spine exponentially. Any pressure or tension will be significantly reduced.
But of course, it is a treatment that still needs a lot of work, yet it is one of the most effective and recommended by physicians around the world.
Sadly, it is a therapy that is mostly used to decompress the spine for a few hours, days or even weeks for the luckiest ones. But it won’t ever cure the sciatica problem in itself.
Starting to do inversion therapy can undoubtedly help you get away from your back and relieve pain. As long as you know how hard it is to get it right!
Best Inversion Table Brands to Consider
There are hundreds of brands for inversions table in the market, but a few of them are actually the best you will find.
It offers a wide array of models from low to mid and even high price ranges. They are highly reliable and offer the perfect comfort no matter your needs.
Sometimes it is better to read full review.
Similar to Innova, this brand produces high-quality inversion tables in all price ranges. All of them are comfortable, reliable, and highly effective for back pain and sciatic conditions.
Rest assured, we are telling this from clean experience, as we have already reviewed some Teeter inversion tables.
A brand that is almost everything regarding therapeutic equipment, its mid-cost inversion tables will surely match your expectations without problems.
In case you feel like having a glimpse of Exerpeutic releases, we have went through their reviews too.
Some people actually think these are the bests in market due to the overall cost and how quality-oriented they are.
So, ready to fade away that annoying pain from your back?
Don’t hesitate anymore and get one of the best tables available in the market. For a valued purchase, better check out inversion table buying guides.
The inversion therapy is one of the best if sciatica is a problem for you. Simply practice it consistently and maintaining the right approach every time – your sciatic nerve will surely appreciate it!