This post contains links that we may earn a small commission for at no cost to you read more
Indeed, how many times a week should you use an inversion table safely and effectively? Unfortunately, the answer is not the same for everyone.
The frequency of your sessions depends on your purpose and health, how you feel during an inversion, and the duration of each session. Generally, it’s safe to do 5-minute sessions 5 days a week. It’s also better to do several short inversions on separate days than doing one long session once a week.
Table of Contents
Factors Affecting the Frequency of Inversion Sessions
Before attempting to use an inversion table, it’s best to consult your doctor first. It also helps to remember that what works for others may not always work for you. You should listen to your body for any pain or discomfort as you perform an inversion.
You’ll also need to consider several factors when deciding how often to use an inversion table.
- Length of Sessions – Longer sessions can reduce the number of times you need to use an inversion table per week. Most users do inversions for 1-5 minute bursts, while others prefer longer sessions. Starting a routine can help you find out how many sessions you require, or can manage, each week.
- Purpose – Inversion tables are used for many reasons. Some of these are spinal traction, back pain relief, improving posture, muscle and joint stretching, relaxation, increasing blood circulation around the body, and improving brain functions. In short, the frequency of your inversion sessions will depend on your purpose or the benefits you want to gain.
- Medical advice – Always refer to your doctor or chiropractor about the frequency and duration of your inversion sessions. They might recommend a trial routine that they will adjust over time based on results, effectiveness, and your experience.
- Your experience – If you are new to using inversion tables, you will use it less often than those who have more experience using them. First-time users may find the exercise disorienting and even intimidating. Ease into inversion therapy if you’re a beginner, gradually increasing the angle of inversion and the time you spend inverting. Once you feel more comfortable, you can increase your duration and frequency.
When Should You Stop Using an Inversion Table?
Knowing when you should slow down or stop using an inversion table is equally important.
When inverting makes you feel dizzy or lightheaded, these are signs telling you to slowly turn upright. More than that, it can be a way of telling you to consider reducing your angle of tilt and duration, or maybe consider another form of therapy.
Other warning signs include any kind of pain or feelings of discomfort or being unsafe.
Those who are pregnant or have heart problems, high blood pressure, or eye diseases should not use an inversion table for any reason at all. If you are suffering from an ankle or foot injury, it’s best to avoid using an inversion table until the injury is healed.
It’s also worth mentioning here that inversion tables are not suitable for children and those with disabilities.
Are Inversion Tables More Effective If You Use Them More Often?
The benefits you will derive from using an inversion table are short term rather than long term. That’s the reason you need to use it for short durations (to avoid its adverse effects) but more frequently (to enjoy its benefits more often).
For instance, to relieve back pain, you should use it for a few minutes more frequently. If you’re using it for relaxation or stretching, you might want to try setting the table at a more horizontal angle and staying on it longer.
To find a weekly inversion routine that works for you best, you may need to do some trial and error or get professional guidance.
There is no fixed number that works for everyone when it comes to the frequency of using an inversion table.
The general rule is to always listen to your body- not only for adverse effects but also for the expected benefits.
Finding out the frequency that works best for you is the key. It might mean using an inversion table 4 to 5 times a week, or even several times a day in short bursts.
Don’t be scared to use and explore the many possibilities that an inversion table offers, just make sure to refer to your doctor or health professional for guidance.
Written by Kathleen Langdon – TheHealthPot.com Founder
Certified Personal Trainer (CPT), Certified Corrective Exercise Specialist (CES)
Kathleen, a mother of two, struggled with ongoing weight and health issues. She created this website after she turned her life around. She built Thehealthpot.com to help inspire and motivate others with their fitness goals. Read more about Kathleen here.