Sciatica is a condition characterized by pain in the lower back and legs that is caused by pressure on the sciatic nerve. This nerve runs from the lower back, through the hips and down the legs. Sciatica can be caused by a variety of factors, including herniated discs, spinal stenosis, and degenerative disc disease. Inversion therapy has been used as a treatment for sciatica due to its ability to relieve pressure on the spinal column and discs.
Before using an inversion table for sciatica, it is important to consult with a healthcare provider to determine if it is appropriate for you. Inversion therapy is not recommended for those with high blood pressure, heart conditions, glaucoma, or neck or back injuries.
Step 1: Choose an appropriate inversion table
When shopping for an inversion table, look for one with sturdy construction and a weight capacity that accommodates your weight. Some inversion tables also come with features such as adjustable incline, adjustable ankle clamps, and an easy-to-reach release handle. Find the best inversion tables here.
Step 2: Adjust the table to your height
Most inversion tables come with height adjustment capabilities. Before using the table, be sure to adjust it to your height so that you can reach the release handle easily.
Step 3: Put on appropriate clothing and footwear
Wear loose and comfortable clothing that will not constrict your movement. It is also important to wear sneakers or other non-slip shoes for stability.
Step 4: Adjust the ankle clamps
The ankle clamps are the supports that hold your ankles in place while you are inverted. Make sure they are secure and adjust them to fit your ankles comfortably.
Step 5: Start with a small incline
To begin, start with a small incline, such as 15-20 degrees, to help get used to the sensation of inversion. Gradually increase the incline as you feel comfortable.
Step 6: Invert
To invert, lie on the table with your back flat against the pad and grasp the release handle. Gently pull the handle to release the table, allowing yourself to gradually invert. Do not invert all the way to a complete 180-degree angle until you are comfortable with the sensation.
Step 7: Stay inverted for a few minutes
Stay inverted for a few minutes, focusing on breathing deeply and relaxing. Avoid bouncing or jerky movements, as these can be dangerous.
Step 8: Return to an upright position
To return to an upright position, simply grasp the release handle and push yourself back to the starting position. Do not release the handle until you are fully upright.
Step 9: Repeat as necessary
Inversion therapy can be performed as often as necessary, but it is important not to overdo it. Start with short sessions, such as 5-10 minutes, and gradually increase the duration as you feel comfortable.
The question of how long one should use an inversion table for sciatica is a common one. The answer to this question depends on several factors, including the severity of the sciatica, the individual’s overall health, and the rate of improvement. In general, it is recommended to start with short sessions, such as 5-10 minutes, and gradually increase the duration as you feel comfortable.
In most cases, individuals with sciatica report improvement after just a few sessions. However, it is important to continue using the inversion table regularly to maintain the benefits and to help prevent the condition from returning. Inversion therapy can be performed as often as necessary, but it is important to avoid overdoing it.