Because of our sedentary lifestyle our muscles are weak. Back and stomach muscles unused to physical activity are put under stress and the results are a sore back. Fortunately it's not serious and usually you'll feel better after a couple of days.

Treatment: Usually some ice, rest and an anti-inflammatory like Advil will probably take care of the aches and pain. If pain persists or gets worse see your doctor.

Prevention: But how do you prevent lower back pain? Well the answer is to strengthen the back and abdominal muscles. There are many exercises and programs available. Some may do more harm than good. A physical therapist can show you the correct exercises for your specific problem. One of the top rated programs is called the Lose The Back Pain System developed by therapists and doctors of the Healthy back Institute. This program has helped thousands by strengthening muscles and eliminating muscles imbalance. Muscle weakness is a common cause of lower back pain.

The good news is that it's usually not serious and can be prevented with a well designed program of exercises. As someone who has suffered with a bad back and who has endured months of physical therapy and an operation, I can tell you there are solutions for your discomfort.

Peter Turner - About the Author:

The Buck Stops Here! You deserve relief from your aching back and to live pain free. There are alternatives to suffering and surgery. As someone who has suffered with debilitating back pain, I believe you owe it to yourself to know all the facts. For more FREE information, reports and videos take the first step and Click Here

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Stand Up to Back Pain!
How your job may be killing your back
Brian S. Lank, D.C., C.S.C.S

If you take a step back and think about your day, how much time do you spend sitting down? If you're like most Americans, your day isn't spent standing or moving about but rather fixed in a seated position. Whether you're tethered to a chair in front of your computer, traveling long distances on business or simply letting the hours pass in front of the television, we as Americans spend an inordinate amount of time on our butts!

The problem with this however, is that the seated position is one of the WORST postures our backs can be subjected to. Not only are the tissues in the lumbar spine (lower back) under a tremendous amount of stress while seated but our muscles begin to adapt to this posture, rendering us with chronic muscle imbalances. These imbalances determine the way our bodies move and have a strong correlation with joint health and subsequent pain.

A physical therapist from the Czech Republic by the name of Vladamir Janda, was the first person to document these types of muscle imbalances. Janda noticed that many people developed a distinct pattern of muscle imbalances due to prolonged static postures, such as sitting at a desk all day. He noted that when a muscle is subjected to a short or contracted state for an extended period of time it causes a reflex inhibition or weakening of the muscles on the opposite side of the body, called reciprocal inhibition. For example, if you sit in a chair for eight hours a day, with time your hip flexors will become shortened or tight. Therefore, your brain will automatically start to shut down or inhibit your glute muscles (butt) which are on the opposite side. Now that your glute muscles are not functioning properly, your body will recruit synergistic muscles (muscles with a similar function) like your hamstrings and lower back to assist the glutes in performing hip extension (leg going backward). In other words, you start to recruit muscles that were not intended to be extensively used for specific actions such as walking or going from seated to standing position.

The most common pattern of imbalance that Janda observed he coined as "Lower Crossed Syndrome." It is basically the combination of tight hip flexors and tight lower back, paired with weak abdominals and weak glutes. This combination leads to an excessive arching in your lower back, a flaccid or protruding abdomen and a flat butt due to the weakness of the glutes. This muscle imbalance imposes excessive stresses on the lower back with or without heavy lifting, bending, twisting or turning.

So what do you do if you work a 9-5 desk job? Let's first start with how to properly sit! The ideal sitting posture is one that is constantly changing! Research has shown this helps to reduce the stresses being placed on the same tissues for a prolonged period of time, thus reducing injury/pain. So don't worry about sitting up straight all day or crossing your legs while leaning back in your chair, just limit those positions to a short period of time. Do your best to get up and stretch or walk around the office every 15-20 minutes. Dr. Stuart McGill, a spinal biomechanics expert recommends the following protocol which should last about 30 seconds in its entirety:

1.) Stand up out of the chair
2.) Reach for the ceiling
3.) Then push for the ceiling with the hands
4.) Then fully and deeply inhale

The next step would be to start correcting the muscle imbalances! The great news about Lower Crossed Syndrome is that it is easily corrected. All you need to do is perform stretches to lengthen your hip flexors and lower back muscles, and perform exercises that help develop strength in your abdominals and glute muscles. Once these imbalances are corrected a core strengthening program should be pursued to help develop proper stabilization in the lumbar spine and pelvic regions.

So if this article sounds awfully familiar contact your healthcare provider and get on a specific rehabilitation program to help put an end to lower back pain!

About the Author:
Dr. Brian S. Lank is a chiropractic physician practicing in Shallotte, NC. He holds the certified strength and conditioning specialist credentials as well as medical golf fitness instructor certification through the Titleist Performance Institute. His clinic, Coastal Carolina Chiropractic offers an integrative approach toward patient healthcare. The practice offers chiropractic medicine, physical therapy, massage therapy, nutritional programs and Titleist player development programs. In January of 2011 the clinic will be expanding and offering a full rehabilitation center with multiple physical therapists to meet the demands of Brunswick County. Dr. Lank also serves on the Board of Directors for the Brunswick County Chamber of Commerce. He chairs the community relations committee which serves as a liaison between small business and government officials. He resides in Sunset Beach with his wife Cristina, son Kaden and they are expecting their second child in December of this year.

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Inversion tables are a safe, effective, non-invasive and proven method of managing back pain. I also discovered that there are several advantages to using inversion tables besides pain management. Below are a list of the benefits as you can see inversion tables are not just for your aching back.

1.  Your circulation is improved: By inverting your body you are working with gravity to increase circulation. Inverting also helps the lymphatic system clear itself faster.

2. Slows down /prevents height shrinkage:  Aging causes your spinal column to shrink as disc lose flexibility and elasticity. Regular use of an inversion table stretches your spine and helps to maintain your height.

3. Inverting is a great stress reliever:   Like yoga inverting stretches joints, relaxing your body and helping you sleep.

4. Inverting sharpens your mind: Using an inversion table causes an increase supply of oxygen to the brain increasing mental sharpness.

5. Inversion helps your joints:  Regular use of an inversion table helps keep your joints stay  healthy and supple allowing you to maintain a more youthful lifestyle.  

6. Better posture:  Inverting and reversing the directional pull of gravity enables you to stand, move and sit comfortable.

7. Great for after a workout:  Activities like golf, bowling, running, tennis etc can compress your spine and pull your spine out of alignment. Inverting naturally corrects minor misalignment's and helps you recover better from other activities.

All in all inversion tables definitely have their place in not only pain management but in overall health and fitness. Check with your local health club and see if they have inversion tables. If they not encourage the to buy some. Or consider investing in one for your own use. 

As someone who has suffered with a bad back and who has endured months of physical therapy and an operation, I can tell you there are solutions for your discomfort. Aching Back Blues

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Needles in brief - a collection of area events.
NEEDLES - A rabies vaccination clinic will be sponsored by the Needles Animal Control Office from 2-4 p.m. Saturday, May 21, at the animal shelter behind the aquatic center on J Street.
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Back pain can put a damper on your spirits, and render you helpless to do even the simplest things in life such as play with your kids, golf with your buds, or sit up straight to watch a TV show. And although there are several ways to treat pain in your back, some methods work better than others. Massage therapy rates high on the list as one of the most effective methods for treating back pain. A licensed massage therapist can do a massage, or you can contact a local chiropractor to see if he offers massage services to treat back pain. Some common causes of back pain include: " sciatica
" injuries
" muscle strains and sprains
" muscle spasms
" herniated discs
" degenerative conditions (osteoarthritis, fibromyalgia, etc.) Types of Massage Therapy for Back Pain A Swedish massage is the most common type of massage. During a Swedish massage, the client lies on a table unclothed while the therapist uses massage oils to glide the hand across parts of the body. Massage therapists use pressure, and a number of techniques such as long, even strokes, kneading, tapping, and friction to relax the muscles. A Swedish massage is usually the recommended technique of choice for people who are getting a massage for the first time. A deep tissue massage is used to treat chronic pain, inflammation, injuries, limited mobility, muscle spasms, osteoarthritis, fibromyalgia, and muscle tension. Due to the high number of muscle related injuries, deep tissue massage is commonly used on athletes. During a deep tissue massage, heavy pressure is applied by using the fingertips, elbows, knuckles, hands, and forearms to reach deep into the muscles, and connective tissues. Deep tissue massage can cause discomfort, and soreness because of the amount of pressure needed to perform this type of massage. Shiatsu is an age-old Japanese massage technique that is used to treat a number of conditions including back pain. This type of massage uses pressure from the fingers, elbow, thumbs, feet, and knees along the body's acupressure points to balance the flow of energy. Massage therapy is not appropriate for everyone. If you have conditions such as cancer, blood clots, or fractures, speak to a doctor before getting a massage. Pregnant women should only be massaged by someone who's licensed in pregnancy massage. Also, if you have open wounds, wait until they heal before getting a massage. Benefits of Massage for Back Pain Massage therapy improves circulation, loosens knotted muscles, and relaxes muscle spasms in the back. Getting a massage also encourages the brain to release endorphins (natural pain killers) to relieve back pain. If massage is done regularly, it's not only effective in treating back pain, it can be used as a preventive measure because it improves pliability in the back, and keeping the stress that leads to back pain under control. Swedish, shiatsu, and deep tissue massage therapy are among the many methods used to effectively treat back pain. If you're considering a massage, talk to your chiropractor to see which type is appropriate for you.

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Back exercises for golfers can have many benefits. If you experience back pain during practice, play, after play or daily, you will see a huge benefit from doing back exercises specific to golf.

Back Strength Exercises Are Critical

Most golfers experience back pain for just a couple of reasons. Some kind of disc disruption or injury; tight muscles surrounding the lower back including the glutes; and lastly weak muscles that protect the lower back from the stress the golf swing causes.

Strengthening the glutes, lower back and even hip muscles will give you much better protection from injury while on the course. These back exercises do not require a gym, nor even equipment. Many of these exercises are done just using your body weight and nothing more.

The key to reducing and eliminating back pain is consistency with your back strength exercises. You get out of it what you put into it. If you're consistent, you'll see impressive results; if you're not, you will be dealing with the same low back problems as before.

Back Stretching Exercises

Stretching exercises for your back should focus on similar muscles as in the strength section above. A muscle that is improved from a strenth AND flexibily standpoint will consistently avoid the low back injury/pain syndrome.

The glutes, lower back area and hips will be the focus with your back stretching program. Releasing these muscles via stretching will give you almost instant relief from low back pain. It's amazing what little bit of stretching will do.

http://www.golfschool-tarsem.blogspot.com

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You see it more often in women, especially younger women, and young men.  It's characterized by an arching of the lower back while standing over the ball at address.  The S-posture, as it's commonly called, places a great deal of stress on the lower back.  It can also disrupt the golf swing sequence due to a concomitant relaxation of the abdominal muscles, resulting in swing faults like reverse spine (a leaning back of the spine toward the target at the top of the backswing).

One of the primary factors in the S-posture is a tightness of the hip flexor muscles in the front part of the hip.  This often occurs in combination with weak abdominals and weak glutes (butt muscles), a condition known as the lower cross syndrome.

Having a sedentary lifestyle where you sit a good part of the day can produce and/or enhance this condition, as can wearing heels often, being pregnant, or having a beer belly.  The latter three shifts the center of gravity forward thereby causing the individual to arch their back a bit to prevent them from falling on their face.  Over time, the body adapts to the posture.

Hip flexors attach to the hip bone and are responsible for raising the thigh up toward the upper body.  If tight, they may rotate the hip bone forward, resulting in a swaying of the lower back.  Short term affects are discomfort and pain, which often times are exacerbated by the explosive, one-sided nature of swinging a golf club.  Much more serious is the potential damage the excessive curvature of the spine may have on the discs in the spine.

If you have a swayed back, naturally or while getting ready to hit a golf ball, chances are your hip flexors are tight and you'll need to get into a consistent stretching program to loosen them up.  A good stretch is called the knee hug.  Lie on your back on the floor with legs flat.  Bring one knee up toward your chest, grab behind the knee, and hug your knee into your chest till a gentle stretch is felt.  Hold for 30 seconds, switch the legs, and repeat.  Remember to breathe normally.

If the thigh of the extended leg comes off the floor while hugging the opposite knee, you're hip flexor to that side is tight.  A progression to the knee hug is to perform the stretch while lying on a flat surface such as a bench or solid coffee table.  Sit on the edge, lie back and let one leg hang down toward the floor while you hug the opposite knee.  This will provide more of a stretch to the front hip of the extended leg.

A little bit of patience and a regular stretching routine can anatomically help the back discomfort associated with tight hip flexors and the often related S-posture.  Practicing your posture in the mirror will also help.  Strive for a nice straight spine when addressing the ball with no arching of the lower back.  Your golf professional can help as well.

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Did you know that trunk rotation of the golf swing puts enormous pressure on your lower back? That’s why the back problems are the most common type of golf-related injuries.

Weekend golfers who have poor swing mechanics, lack of flexibility and core strength are more likely to get lower back pain. Golfers with poor swing mechanics tend to swing harder, causing larger spinal loads and increased muscle activity, resulting in more stress to the lumbar spine. Pro golfers who are physically fit and have good swing techniques are not immune to lower back problems either. Pro golfers tend to develop lower back pain from overuse due to repetitive one-sided movement.

Golfers who have degenerative disc disease or arthritis in the lumbar spine are more susceptible to overloading their spines. The discs lose their shock-absorbing capabilities, and loads are transferred to other structures within the spine that are unable to withstand these forces. A poor golf swing causes more shearing, compression and rotational forces on the low back. Can you believe that your body weight is forced through your spine eight times as you make contact with the ball? So, if poor mechanics are combined with a weak back, you are more likely to cause yourself a significant injury.

Poor posture is the most significant contributor to golfers’ lower back pain. Poor posture is caused often by muscle imbalances or visa versa. Poor posture and any amount of muscle imbalances cause biomechanical fault to your swing thus increasing risk of lower back injury. Golf swing requires that all elements of the posture have to be properly maintained throughout the swing. Golfers with a good posture swing better – and without back pain! Believe it or not, a proper posture has a positive influence on power production to your swing, too!

Many players with lower back pain are looking for an easy fix to treat their back pain. Some players are taking extra amount of painkillers before game while others try to get quick-fix with chiropractors. It’s true that these “treatment” might help reduce pain temporarily, but they rarely solve the underlying problem(s). If you lack flexibility on your shoulders, spine and hips, weak core muscles, poor posture and muscle imbalances, your back pain is not going anyway. Pain will persist until you decide to concentrate more in caring the cause of the pain, not only symptoms.

Pilates is a good exercise program for people with lower back pain, especially for golfers. Several studies have shown that golfers with low back pain have decreased trunk and hip strength, decreased hamstring flexibility, as well as trunk rotation to the right is also limited. Those are the main problem areas that we are focusing in Pilates - and much more. Pilates is all about body alignment, deep back and abdominal muscles strength, joint and spine mobility and stability, as well as soft tissue flexibility. A well-trained Pilates instructor can identify your musculoskeletal imbalances and provide personalized golf-specific Pilates exercises to improve your posture and overall conditioning specific to golf. Correct posture and good muscle balance will help you to get into proper positions which are required in effective golf swing. And the best part – they will lessen your lower back pain or even help you play pain-free!

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Spinal decompression is a drug-free treatment available for treating a wide array of back disorders. If you are tired of surgical processes, this technique can provide you with complete relief. The treatment requires no complicated or risky surgical process and is totally safe. The method was developed from years of research and is ideal for long term relief from pain.
 
Until recently, patients with back pain were usually given drugs with possible side-effects, referred to physical therapists, or sent for surgery. The structure of our back is comprised of spinal bones (vertebrae), their joints, discs between vertebras, and the muscles and ligaments which bind all the parts together. The discs which act as a cushion between the vertebrae can get damaged and the gelatinous material inside can leak, leading to herniated disc which is the cause of pain. These types of back pains can be treated with modern decompression techniques including Decompression Therapy System (DTS), VAX-D, ABS systems, DRX-3000, DRX9000, and the Accu-Spina System.

Spinal compression is the common cause for neck and back pain. Spinal decompression causes the expansion of disc herniations, which are the cause for the pressure exerted on nearby spinal nerve roots. Decompression technique works by taking away pressure from damaged discs so that the bulging will shrink back to its original size and thus protect the surrounding discs from getting damaged. The treatment has also proved to be successful in treating spinal stenosis, sciatica, pinched nerve, facet syndrome, low back disc bulge, golf related pain, and degenerative disc disease.

The spinal decompression treatment normally takes about 6-8 weeks. It can be followed by neuromuscular, cardiovascular and diet therapy for even greater results. All treatment methods are affordable and are designed to alleviate all types of back pain. The treatment procedure is effective and results can be seen within the initial weeks of the treatment.

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Don't fall into the tricky world of false claims in curing back pains.  Back pain is almost as common as headaches that enterprises dealing with back pains have ballooned to astronomical proportion.  The unlucky ones get fleeced and their back pains become even more pronounced.  This is one of the contributory factors of why back pain victims have lost faith in the ability of anything to cure their illness.

Back pains can start with events as simple as cutting grass, using the mechanical hand mowers or repairing the screen door using hammers and nails.  Strenuous physical activities or even simple tasks can lead to back pains, especially when we lack exercise and the only weight we lift is our pen and pencil and the only things we push is the key pads of our computers.   No wonder back pain is so common, because people go do things they think simple but their bodies are not used to being under that strain anymore.  Lifting a case of soft drinks or straining to get objects from high places strains the back without you knowing it.

These types of back pains are easily taken care of.  There are several approaches in treating these types of back pains.  Massaging the affected parts, using hot compress, drinking pain relievers or applying soothing muscle pain relieving liniments will usually remove the pain.  You can also do some simple stretching exercises which are also effective in taking care of the pain.  But if you want a guaranteed and safer way in dealing with your back pains, Light-Relief has just the right solution for you.

You don't need to rub skin irritating balms and the like to soothe your muscles, nor will you need to drink analgesics, nor apply hot compress on the affected areas.  Light Relief has the equipment you are looking for. It's safe and simple to use.  It'll take care of the back pain and you'll be as good as new on the morrow to play foursome with your golfing buddies or to take that trip with your boss on an important meeting outside of the country.  No effects of the back pains will ever show again.

Light Relief is a pain relief device that emits energy in the infrared spectrum.  It provides topical heating for the purpose of elevating and/or maintaining tissue temperature.  The device is portable and easily goes wherever you go.  Even when you are on the go!
But there are back pains which are more serious than the ones we just mentioned above.  These are usually the chronic types.  They are usually caused by arthritis.   You can only get relief from arthritis, there's no real cure to it. Vertebral arthritis is not as serious as osteoarthritis.  They are caused by wear and tear of the vertebral bones and can give you problems from time to time.  Osteoarthritis affects intervertebral discs.  Intervertebral discs lie between adjacent vertebrae in the spine.  They are more painful and more permanent than vertebral arthritis.

Sciatic nerve inflammation is another cause of back pains.  This is commonly due to its entrapment between the vertebral bones.

Back pains are not something to be taken lightly.  Many lives have been altered because of them.  Surgery used to be the only one showing encouraging results.

But things have changed now.  Back pains can be just a bad memory for you.  Light-Relief has the right solution in dealing with back pains, both chronic and acute.  The effect is so soothing to the muscles and bones.   All you need is one piece of equipment as big as your palm and its goodbye to pain forever.  Visit us at http://relieffrombackpain.org and you'll see what we can do for your back pains.

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Let me start out by saying that I have had back pain and I have had sciatica. So I know the feeling. I know how frustrating it can be, and I know how it can suck the joy right out of your life.

Be careful not to do dumb things

Shortly after I graduated from high school, I owned a landscaping company. I worked hard because I wanted the good stuff out of life. I really pushed myself, sometimes taking on jobs I did not even know how to do. Once, for example, I was approached by an English client who wanted a stone wall built the way they do it in England, which is without cement (they're called drywalls). I said, "No problem." But because the wall was going to have to hold back dirt, I asked if I could put in a cement footer. The client agreed.

Well, on Day One I dug out the footer then went to the store and bought the cement. When I returned, I decided to put two 80-pound bags of cement on my shoulders to save time and trips up and down to the back yard.

I put the first bag on my shoulder, but when I bent down and twisted a little to pick up the second bag, I heard a pop. In an instant, I was flat on my back in pain. I spent the next weeks either in bed or lying on my back in front of the TV. About the middle of the second week, it hit me that in the early '80s a newfangled device came out called "moon boots"—also known as "gravity boots." My best friend had just gotten a pair for Christmas, so I borrowed them and had my dad install a bar in the basement that I could hang from (or invert myself). I began doing this for 5-10 minutes a day.

Soon, my back was feeling a lot better. I continued to use the boots on a regular basis, not only as part of my recovery but also as a way to experiment with different exercises and movements that might bring about a higher level of fitness.

What condition are you suffering from?

It is amazing how my life experiences have brought me to where I'm now writing about how I healed myself some 20-plus years ago. Back then, I did not know what I was doing when I stumbled upon something that just happened to work. Today, inversion therapy can no longer be called an alternative treatment because it has been the subject of a great deal of clinical study. Inversion therapy has been proven to help relieve many forms of back and neck pain including the following:

- Bulging Disc

- Herniated Disc

- Chronic Back Pain

- Lower Back Pain

- Neck Pain

- Pulled Back Muscles

- SI Joint Dysfunction

- Facet Joint Dysfunction

- Spondylolisthesis

- Sciatica

7 key benefits of inversion for the back pain sufferer

While relieving your back pain is your primary reason for considering inversion therapy, there are a number of additional benefits many people experience with a regular program of inversion. Here are 7 good reasons to use inversion therapy:

- Maintains your height. Regularly inverting will help you avoid the "shrinkage" that naturally occurs as a result of gravity over a lifetime.

- Improves circulation. When you're inverted, your blood circulation is aided by gravity rather than having to work against it. In addition, with inversion, gravity helps the lymphatic system clear faster, easing the aches and pains of stiff muscles.

- Relieves stress. Everyone knows that a full-body stretch is rejuvenating! An inversion table provides the same feeling of relaxation as a yoga class—with a lot less effort. Many people find that they sleep better with regular inversion therapy.

- Heightens mental alertness. Any upside-down activity increases the supply of oxygen to the brain, which many experts believe helps maintain mental sharpness.

- Increases flexibility and range of motion. With inversion, your joints stay healthy and supple, meaning you can remain as active as you were in your younger years.

- Improves posture. The stretching that comes with reversing the force of gravity on your body helps you sit, stand, and move with more ease and grace.

- Realigns the spine after workouts. Running and other aerobic activities inevitably compress your spine—often unevenly. One-sided activities such as golf or tennis often pull the spine out of alignment. During inversion, minor misalignments often correct themselves naturally.

5 ultra-challenging activities you can do on an inversion table

If the 7 hidden benefits were not enough to make you want to consider using inversion, here are 5 exercises you can do at every session:

- Inverted Squats. In the full inverted position, you can use your glutes and hamstrings to pull yourself up; the motion would be simply trying to bend your legs at your knees. Because the inverted squat is very challenging and isolates the glutes and hamstrings, most back pain sufferers first need to strengthen their glutes and hamstrings.

- Inverted Crunch. In the full inverted position, place your hands on your chest and use your abs to lift your upper body about one-third of the way up.

- Inverted sit-up. In the full inverted position, extend your arms as if you were reaching for your feet and try to touch your feet; some experts say that one inverted sit-up is equivalent to 10 regular sit-ups.

- Increase the decompression. In the full inverted position, grab the table legs and pull down; this way you can increase and control the amount of decompression if you want or need more.

- Inverted Rotation. In the full inverted position, reach with the opposite hand to the table legs and pull yourself into rotation; you can then switch hands and do the same for the opposite side.

How to get started

Let's take a look at what a back pain sufferer will go through in a typical session. First, you do not need to go into full inversion to get the benefits. (Note: It will take time before you will be able to tolerate full inversion.) Here is a simple guide for beginners:

First 2 Weeks: Adjust the table to go to 20-30 degrees for 1 to 2 minutes, once or twice a day. Slowly increase your time until you become comfortable with the process and the position. The best way to tell if you're getting used to the inversion table is whether or not you can relax while you're using it.

Partial Inversion after 2 weeks: This is considered anything up to 60 degrees, which is parallel with the rear legs of the table. See if you can work your way up to 15 minutes, once or twice a day. There are two basic ways to invert:

- Static inversion: This is when you hold yourself at the desired angle and do not move from that position.

- Intermittent Inversion: This involves using a rocking motion, alternating 20 to 30 seconds in the inverted position and 20 to 30 seconds in the upright position. Some people believe that it is the pumping action that delivers the best results. You will have to experiment to see which way is most comfortable and works best for you.

Full Inversion after 2 weeks: This is when your body is completely upside down and hanging freely. Full inversion is the position you need to be in to do the 5 "ultra" exercises listed above. The amount of time you spend is up to you, but 5 to 15 minutes twice a day is recommended. The amount of time it takes for you to tolerate full inversion will depend on your ability to accommodate to the position; everyone is different so go slow.

One last safety tip

While inversion has been proven to be beneficial, it is best to start slow—that is, at a low angle for short amounts of time. Going straight into full inversion will make you sore. So please resist the temptation to go into full inversion day one.

One last success tip

Be patient and consistent with its use, the inversion table is a device that can be used for a lifetime to support optimal health. So make a habit of using it on a consistent basis, the research supports the use and your body will reap the benefits.

References:

1. Sheffield, F.: Adaptation of Tilt Table for Lumbar Traction. Arch Phys Med Rehabil 45: 469-472, 1964.

2. Nosse, L.: Inverted Spinal Traction. Arch Phys Med Rehabil 59: 367-370, Aug 78.

3. Gianakopoulos, G, et al: Inversion Devices: Their Role in Producing Lumbar Distraction. Arch Phys Med Rehabil 66: 100-102, Feb 85.

4. Ballantyne, Byron, et al: The Effects of Inversion Traction on Spinal Column Configuration, Heart Rate, Blood Pressure, and Perceived Discomfort. Jour of Orthopedic Sports Phys Ther. 254-260, Mar 86.

5. Kane, M, et al: Effects of Gravity-facilitated Traction on Intravertebral Dimensions of the Lumbar Spine. Jour of Orthopedic and Sports Phys Ther. 281-288, Mar 85.

6. Goldman, R, et al: The Effects of Oscillating Inversion on Systemic Blood Pressure, Pulse, Intraocular Pressure, and Central Retinal Arterial Pressure. The Physician and Sports Medicine. 13: 93-96, Mar 85.

7. Dimberg, L, et al: Effects of gravity-facilitated traction of the lumbar spine in persons with chronic low back pain at the workplace.

8. Nachemson, Alf, et al: Intravital Dynamic Pressure Measurements in Lumbar Discs. 1970.

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