Over half of people who invert on a regular
basis do so to relieve back pain. But to discount inversion
as simply a back pain remedy would be to ignore a wide
range of benefits that can be easily achieved by a passive,
or more active, inversion session.
Inversion represents the Quiet Side
of Fitness, helping your body to recover from the
compressive effects of gravity and daily activities. Doctors,
physical therapists and sports trainers recognize inversion
as a safe and effective form of therapy for the spine
and weight-bearing joints. In fact, the US Army is writing
Inversion into its worldwide physical training manual
that will be adopted for the new millennium.
Whatever your reason for inverting, TeeterTM
Inversion Equipment provides a comfortable and easy method
to turn your world upside down.
Inversion
Can Help to Relieve Many Forms of Back & Neck Pain
There
are many causes of back pain, including poor posture,
weak back and stomach muscles, and misalignments to name
a few. Many of these causes can actually be attributed
to one force we must all battle: gravity.
Inversion therapy puts gravity to work for you by placing
your body in line with the downward force of gravity.
Using your own body weight as a natural form of traction,
inversion elongates the spine by increasing the space
between the vertebrae, relieving the pressure on discs,
ligaments and nerve roots. Less pressure means less
back pain.
Every nerve root leaves the spine through an opening between
the vertebrae - the size of this opening is largely controlled
by the height of the disc. Discs that are plump and contained
in their ligament "wrappers" are necessary to keep the
nerve roots free of pressure and your body free from pain.
Stress and tension can cause muscle spasms in the back,
neck and shoulders, as well as headaches and other problems.
Tense muscles produce spasms and pain by reducing the
supply of oxygen and by reducing blood and lymph flow,
allowing the accumulation of waste chemicals in the muscles.
Inverting yourself to as little as 25ƒ for even a few
minutes can help relax tense muscles and speed the flow
of lymphatic fluids which flush out the body's wastes
and carry them to the blood stream. The faster this waste
is cleared, and fresh supplies of oxygen are introduced,
the faster stiffness and pain in the muscles can disappear.
A study conducted by physiotherapist L.J. Nosse found
that, "EMG (electromyographic) activity, an indicator
of muscle pain, declined over 35% within ten seconds of
assuming the inverted position."2
Inversion can also help to encourage good posture. When
inverted, your body is in line with gravity. Your spine
wants to naturally go to it proper form (a gentle "s"
curve). A regular program of inversion can help you to
maintain proper posture and keep your body in balance.
Poor posture is not only unhealthy, it's unattractive.
Inversion
Helps Provide Care and Feeding for the Discs
Your
discs have three jobs: to separate the vertebrae, provide
flexibility to the spine and to act as shock absorbers.
Disc separation is especially important since all communication
between the brain and the body is via nerves that pass
between each vertebra. Insufficient distance between the
vertebrae can result in nerve root pressure and pain.
The inner core of your discs is made of jelly-like material
that provides the flexibility and "cushioning" in your
back. When you are sitting, standing, or exercising (weight-bearing
activities), fluid is squeezed out of your discs and into
adjacent soft tissue (just as you would squeeze moisture
out of a sponge). As a result, your discs lose some of
their moisture and height. To prove this fact, measure
yourself in the morning and then again at night. You will
lose 1/2" to 3/4" in height by the end of the day. This
lost fluid translates into your discs loosing some of
their cushioning effect.
When you are sleeping, "a non-weight bearing activity",
your discs (or "intravertebral sponges") expand as they
soak up fluid and nutrients and increase the length of
your spine by as much as 3/4". But you don't gain the
full height back, accumulating to a total of 1/2" to 2"
in height throughout your lifetime.
In
fact, the only time in your life when you are giving your
discs a break is when you are inverting. See graph. The
medical study that generated this graph measured the pressure
inside the 3rd lumbar disc - it was assigned a baseline
pressure while standing of 100%. The study reported that
even when you are lying down, the disc pressure remained
at 25%. The hundreds of ligaments and muscles that encase
and mobilize the spine act like a bunch of rubber bands
holding the spine in compression equal to 25% of standing
body weight. Inverting to 60 degrees is necessary to reduce
the disc pressure to zero.3 Inverting is the
most effective posture that allows your discs to recover
from the constant pressure placed on them during your
daily activities.
When your discs are compressed and thinned, your vertebrae
potentially place more pressure on these nerve roots.
More pressure equals more pain. As you relax, your spine
begins to stretch. The space between each vertebra will
increase, thus decreasing the pressure on the discs between
each vertebra. This encourages fluid movement back into
the disc, helping to keep your discs plump and happy and
decreasing the pain in your back.
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| Discs
are soft, rubbery pads between the hard bones (vertebrae)
of the spinal column. When they are young and healthy,
discs are plump with water, which keeps them hydrated
and they have the perfect consistency to work as
shock absorbers for the vertebrae. They also act
to maintain the space between the vertebrae so the
nerves are not impinged upon. Over time the daily
stress of gravity, sitting, twisting and the process
of aging may dry them out like grapes turned into
raisins. This is called desiccation. This disc desiccation
or drying out can be reversed and the disc can be
rehydrated.
As discs deteriorate, their tough outer shell weakens.
One swing on the tennis court or lifting in the
wrong way can burst the interior gel through
the
caseing, like jelly squishing out of a doughnut.
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vertebrae are separated allowing the discs to regain
their form and function. After the pressure is taken
off the nerve there can be a rocking motion added
to the inversion therapy.
The rocking motion creates an accordion like pumping
action that helps to hydrate and increase the fluid
circulation to the discs. It creates a compression
and expansion. One of the reasons discs degenerate
and don't regenerate well is due to the passive
nature of the fluid flow to the discs. They are
not vasuclarized like a kidney. The fluid flow to
and from the disc is based on body movement such
as walking and breathing. The rocking motion on
the table facilitates this fluid flow as good or
better than perhaps any other activity.
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The result is the infamous herniated disc (also
referred to as ruptured or slipped disc).
When a disc bulges against one of the two sciatic
nerves, which run from the spinal cord down the
legs, the pain can be excruciating. This bulge can
also take place in the cervical area which affects
the neck, shoulders, arms and hands.
Inversion therapy adresses the duel function of
the discs, their ability to act as shock
absorber
and spacer. With mild inversion the |
Disc
Desiccation and Diuretics for High Blood
Pressure - Water Pills |
We
have no way to verify this scientifically,
however, we have been working in the field
of back problems and inversion therapy since
1980 and in the medical field before
that and it has been our observation
that there may be a correlation between
diuretic therapy and disc problems. Long
term use of diuretics to help control high
blood pressure may contribute to disc desiccation
which is described above. Most people who
have disc problems may
have one or two compressed, herniated or
ruptured discs. We have found people who
have disc problems and who are on diuretics
seem to be more likely to have 3-4 or even
more compressed discs than the person who
is not on diuretics. Also when we hear someone
has sciatica on both sides, this is often
a sign to us they maybe on diuretics. When
people tell us they have 5 compressed discs
and we ask if they are on diuretics,
we are not surprised to hear that they are.
They are surprised when we ask them the
question because they had never made the
correlation before. We have even spoken
with nephrologists (kidney
and blood pressure specialist) and they
had never made the correlation either but
believe there maybe be a causal relationship.
To our knowledge we are the first people
in the world to make this observation. |
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Inversion Helps to Achieve Functional Fitness
A
person can only achieve functional fitness (the ability
to remain flexible and active throughout a lifetime) by
incorporating every element of fitness into their lifestyle:
cardiovascular, strength, and flexibility. Inversion can
be utilized as an simple, effective method to achieve
each essential element of fitness:
Cardiovascular: The simple act of inverting the body can
actually help to stimulate circulation, resulting in a
mild, even relaxing, cardiovascular workout. Strength:
More active inversion allows people to add strength training
(crunches, sit-ups, extensions, etc) with no loads to
the spine. Flexibility: Passive inversion can help to
maintain flexibility of the joints and spine, encouraging
good posture and properly hydrating the discs between
each vertebrae. This element of fitness is rarely addressed
with the equipment offered at most gyms, and is often
overlooked as an important part of a complete workout.
Train Core Muscle Groups without Loading the Spine
Core
muscles - the muscles providing support for the torso
(abdominals, internal and external obliques, and lower
back muscles) - are responsible for the maintenance of
posture, efficiency in movement and transfer of power
in the body.
Weak abdominal muscles allow you to slump forward, making
you more vulnerable to misalignments and injury. Well-developed
core muscles improve performance in athletic activities
as well as with day-to-day activities, supporting the
spine in proper alignment to avoid injury. Strong abdominal
muscles support the spine by increasing internal pressure
(similar to using a back support when lifting heavy objects)
to help relieve the load on the discs in the spinal column.
Unfortunately, most exercises designed to build core muscles
must be performed with great technical accuracy or they
can cause injury to the lumbar spine. Inverting on TeeterTM
equipment actually helps users to focus on building core
strength without loading the spine. When performed from
full inversion, exercises such as crunches, sit-ups and
back extensions can build strength in the core with minimal
risk of hyperextension or loading the spine improperly.
Recover
from High Impact Workouts
Nearly
every activity involves some form of compression of the
spine. The compressive effect of gravity is compounded
by activities such as running, weightlifting, aerobics,
skiing, biking, and golf, which can exact an incredible
toll on the spine, discs, and back muscles.
If we perform our daily activities in the wrong way we
can create skeletal misalignments. Most often these misalignments
are nominal and will readily correct themselves given
the opportunity. Inversion with movement (such as side-to-side
bends, back arches, and a partial sit-up or two) provides
that opportunity.
One-sided activities can be particularly troublesome for
the athlete for two reasons: The body will tend to over
compensate for the strong-side muscle groups, pulling
the spine out of alignment, and one-sided activities usually
involve rotation of the spine, often under incredible
loads. Examples of these activities are golf, water skiing,
tennis, bowling, racquetball, and baseball. Inversion
after physical activity may help to realign the spine
and keep athletes performing at higher levels for longer
periods of time.
Still other physical activities tend to create tension
in the muscles due to a contraction of the major muscle
groups for long periods of time. In-line skating, swimming,
bicycling, windsurfing and rowing are examples of activities
which tend to create a great deal of lower back strain.
Athletes in these sports can receive a tremendous boost
from the relaxing stretch of inversion therapy.
Inversion Reduces Pain in Overworked Muscles
Athletes
prone to stiffness or muscle spasms after a workout can
benefit from the lymphatic wash provided by inversion.
Intense muscle activities cause muscles to become sore.
This is due to the build up of large amounts of lactic
acid and cellular debris in the muscles.
Unlike
the cardiovascular system, the lymphatic system has no
pump. Only the alternate contraction and relaxation of
muscles move lymphatic fluid "uphill" through capillaries
and one-way valves to the upper chest for cleansing. Inverting
the body so that gravity works with, not against, these
one-way valves helps to push the lactic fluid up to the
chest. The faster the lymphatic system is cleared, the
faster the ache and pain of stiff muscles disappears.
Inversion Helps to Strengthen Ligaments
Ligaments
are the fibrous strips that hold your bones together.
Ligaments are flexible but not very elastic, and can tear
when they are stretched too much. The gentle reverse loading
and movement that occurs while you invert strengthens
ligaments and connective tissue, and helps to protect
the athlete from serious injury. Ligaments that are not
moved regularly in the right way become stiff, inelastic
and more easily torn.
Inversion Helps to Relieve Stress
Your
body will let you know when you are stressed out - back
and neck pain, headaches and muscle tension is your body's
way of protesting against stress and forcing you to slow
down.
If nothing else, Inversion is a great way to take a break
and relax. The full body stretch can be rejuvenating and
can also help to reduce muscle tension. A study conducted
by physiotherapist LJ Nose found that EMG activity (a
measure of muscle tension) declined over 35% within ten
seconds of inverting. Inversion, therefore, is helpful
in relieving tension and pain in your muscles that may
have been caused by stress.
In fact, for centuries yoga practitioners have recognized
the concept of turning the body upside down to find relaxation.
The head stand position is a form of "postural exchange"
(reversing the direction of gravity). Not everyone wants
to do headstands, so inversion on Teeter TM
equipment creates an easier alternative with the added
benefit of joint decompression.
Inversion Helps to Stimulate Circulation
The
cardiovascular system is made up of the heart, veins,
arteries, and capillaries. It is your body's transportation
system, carrying food and oxygen to your body's cells.
Your heart pumps blood through the system: oxygen-rich
blood from the lungs goes out through the arteries and
waste-filled blood comes back through the veins to be
cleansed and recharged with oxygen. The cardiovascular
system also retrieves blood from your legs and lower torso,
carrying it upwards against the force of gravity. Inversion
allows your body to work with gravity to ease the circulation
process.
Inversion
Provides Balance and Orientation Training
The
performance of inverted activities can be enhanced through
inversion training. Inversion helps to develop balance
awareness, which occurs when the upper regions of the
inner ear are stimulated. Skydivers, gymnasts, springboard
divers, and scuba divers find that inversion therapy fine-tunes
the body and inner ear to the inverted world. Inversion
therapy has also been used to normalize the ear canal
as a treatment for motion sickness.
Inversion Helps to Age Gracefully
Height
Maintenance: Most people will lose from 1/2" - 2" (1-5
cm) in height during their lifetime due to thinning discs.
As a baby, your discs are 90% water. However, the water
content in the discs decreases to 70% by age 70. An active
inversion program can help maintain more of your original
height. See
Care and Feeding for Discs.
"Decongests"
Internal Organs: As the body ages, internal organs (kidneys,
stomach, intestines) begin to prolapse as a result of
the constant downward force of gravity. "Middle-age spread"
(that spare tire around the waste), apart from weight
gain, is due to the relocation of internal organs. Digestion
and waste elimination problems are also common symptoms
of organs going south. Inversion helps prolapsed organs
resume their normal shape and place in the body.
Increases Oxygen to the Brain: Peter Russell notes in
The Brain Book that the deterioration of the brain is
not directly linked to age alone. Rather, this deterioration
is caused by hardening arteries and high blood pressure,
both of which decrease the supply of oxygen to the brain.
Thus a major step in reducing mental deterioration (or
senility) over time may simply be increasing the oxygen
supply to the brain. Keeping the brain active and well
supplied with oxygen may help maintain your brain function
and mental sharpness throughout your entire life. (NOTE:
If you have high blood pressure, consult your physician
before starting an inversion program.)
Relieves Varicose Veins: When inverting, you are helping
your heart to clear the blood from your feet, legs, and
lower body. This allows the blood in your limbs to circulate
more easily, which may help to drain blood from varicose
veins.
Inversion
Therapy and Depression
One
of the surprising results of inversion therapy is an overall
sense of well being many people feel. Usually this is
in conjunction with the reduction of pain, disability
and an improvement in the quality of life. However, just
as exercise will produce endorphins (opium like compounds
in the brain) inversion therapy may have a similar effect.
Since most people report feeling better as it directly
relates to the reduction of the pain they purchased the
inversion table for initially
we are dealing with back pain sufferers primarily. Once
this primary pain issue is ameliorated many people report
continued use of the table for other reasons. We have
found after being on their feet and feeling fatigued people
will hang at a 45 degree angle for 15-20 minutes for a
"recharge" when they come home from work. This
increased sense of energy and relaxation many people feel
may be part of the reason inversion therapy is being used
more and more as part of a program to reduce depression
and improve the general quality of a person's life.
Considering the circulatory and lymphatic stimulation,
oxygenation of the brain, stretching of the muscles, ligaments
and tendons and the multitude of other benefits it is
easy to see how inversion therapy may have a positive
effect on one's outlook on life. If you would like to
read a one page explaination of why inversion therapy
is so good for the body and mind please
click here:
A Final Thought
The
constant pull of gravity is the most powerful force your
body will see during your lifetime. Inversion offers a
system of stretching and light exercise that helps to
slow or reverse the harmful, compression of the body by
gravity. Used sensibly, inversion is extremely beneficial,
and no more dangerous than many other popular and widely
practiced fitness activities. Sometimes there's an explanation
for why inversion works and sometimes there isn't.
The experience of thousands of people who invert regularly
is that it gives them the relief from back and neck pain
they've been looking for. Just as important, they gain
the rejuvenating effects of inversion on the entire body,
providing health benefits far beyond the relief of back
pain.
1 The Johns Hopkins White Papers, The Johns Hopkins Medical
Institutions, Baltimore, MD, 2000.
2 Nosse, L: Inverted Spinal Traction. Arch Phys Med Rehab
59: 367-370, Aug 78.
3 Nachemson, A and Elfstrom, G; Intravital Dynamic Pressure
Measurements in Lumbar Discs. Scandinavian Journal of
Rehab Medicine, supplement, 1970)
