Doctors Say These Inversion Tables Can Help Back Pain and Improve Flexibility

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Back pain is frustrating and can prevent us from enjoying the activities that bring us the most joy, whether that's getting in a workout or playing a pick-up game of basketball. Relief is likely at the forefront of your priorities, but aside from stretching and strengthening the surrounding muscles, you might want to consider investing in one of the best inversion tables.



“An inversion table is a mechanical device that allows you to go upside down, or nearly upside down, while your legs are strapped in and your spine is allowed to elongate,” says Ali Mesiwala, MD, a neurosurgeon and complex spine expert at DISC Sports and Spine Center. “The theory is that by being upside down, your spine is allowed to stretch out, reversing the effects of gravity as your spine is no longer weight bearing." In doing so, this can decompress your spinal nerves and provide temporary relief.

Essentially, inversion tables operate by allowing users to adjust the angle of inversion, letting gravity assist in stretching and decompressing the spine, says Brian Wallace, DC, a chiropractor at Pinewood Family Care. “When you lie back on the table and secure your feet, you can tilt the table backward to your desired angle. This positioning helps reduce the load on your spine, enhances circulation, and stretches muscles that are otherwise difficult to target.”

What to Consider

Safety

Safety is paramount when shopping for an inversion table. "It’s ideal to find a product with comfortable ankle straps and safety locks to keep you secure and in place," says Kushagra Verma, MD, a board-certified orthopedic spine surgeon at DISC Sports and Spine Center. You also want to make sure the table can be controlled and manipulated by the user if you plan on using the device when alone.

Inversion tables should be used with caution, especially if you’re a beginner, says Rahul Shah, MD, a board-certified orthopedic spine and neck surgeon at Premier Orthopaedic Associates. Additionally, the elderly and those who have chronic dizziness, high blood pressure, glaucoma, inner ear problems, heart disease, and/or severe injuries should avoid inversion tables without talking to their doctor first, he says.

Durability

Sturdiness and durability are crucial for preventing accidents or instability while you’re upside down, Dr. Verma says. He recommends always looking for a product with high-quality materials such as stainless-steel to provide better support and longevity. Be sure to read customer reviews and look for expert opinions regarding the sturdiness of the machine while shopping. Of course, all the selections on our list have been vetted in this way.

Size and Weight

In addition to safety features, all experts agree that it’s crucial to consider how much weight an inversion table can safely hold. Because the machine puts you in a rather compromising position, maximum weight capacity is key for keeping you safe and at ease, Dr. Shah says. You also want to consider the length of the table to guarantee it accommodates your size and height, adds Dr. Mesiwala. Most inversion tables are adjustable for a customized fit, but it’s best to ensure the maximum height is within your range for an effective use.

The width of the table is another key factor as a wider table can offer more stability during inversion, particularly if you’re on the taller or heavier side, Dr. Wallace says. As a general rule of thumb, the width of the table should be wide enough for your core to conformably fit and not fall to either side, Dr. Shah adds.

Add-On Features

Depending on your needs, different inversion tables include add-on features like lumbar spine support, heat, memory foam, or massage elements, Dr. Wallace says. These extra features are not a necessity, but they can be beneficial if you’re looking for added comfort and therapeutic benefits, he says. Just remember: extra add-ons should be considered second to the table's fundamental stability, comfort, and safety.

How We Chose

Men’s Health editors, including contributor Andi Breitowich, consulted two orthopedic surgeons, a neurosurgeon, and chiropractor to determine what factors make the best inversion tables stand out from the rest. We also researched the bestselling, most popular inversion tables and combed through extensive testing notes to narrow down the top five picks. Each option on this list was ranked based on key features like size, weight capacity, and safety features.

If you’re ready to relieve back tension and offload the spine, keep scrolling for the best inversion table based on your specific needs, according to experts.

FitSpine X3 Inversion Table

Teeter’s FitSpine X3 Inversion Table hits all our best marks thanks to its durability, extended ankle lock handles, and secure, comfortable fit. The device is made with heat-treated steel for unmatched strength and support, and the foam backrest prevents your body from slipping or sliding while inverted, according to Dr. Wallace.

The comfortable table is lined with acupressure nodes to target and release trigger points and Dr. Wallace says the FlexTech bed moves with your body to enhance decompression and promote a better range of motion. You can also rest assured when it comes to safety features because the patented wrap-around ankle cups are secure and supportive. Dr. Mesiwala says is crucial for proper relaxation and effectiveness. What’s more, the lumbar bridge can help release lower back tension and alleviate glute pain triggered by sciatica.

You’ll also get access to a free personal training app with a library of video and audio guides, for on and off the inversion table, Dr. Verma says. The only qualm? It may be difficult or time-consuming to assemble.

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ITX9600 Heavy Duty Inversion Therapy Table

The Innova ITX9600 Heavy Duty Inversion Therapy Table is a budget-friendly option that doesn’t compromise on quality, according to Dr. Wallace. It offers a six-position adjustable pin system for safety locking and consistent inversion, a large, padded backrest, and soft-touch foam handlebars for easy access getting in and out of position, he says. This table is great for anyone, but it’s particularly good for beginners thanks to its ease of use and adjustable headrest, height, and footrest.

This inversion table also features a True Balance System which allows users to find their center of gravity for smooth and seamless inversion. Not only will this maximize tension release, but it can also improve spinal decompression. Another pro: You’ll receive a foam roller included with purchase.

Read More: Daily Expert: How to Beat—and Prevent—Back Pain

Electric Inversion Table

It’s on the pricier side, but the Harison Electric Inversion Table is a top pick for both Dr. Mesiwala and Dr. Verma thanks to the adjustable foot bed, memory foam backrest, and heavy-duty build. The device is made with seamless welding and a steel frame to support up to 350 pounds, and the ergonomic ankle lock design is supportive without feeling too tight or restrictive. Security is also a top priority, and the table includes a high-quality safety belt that allows you to strap in while inverted (on top of the secure ankle holders).

The table is heavier than other options on this list, but it’s foldable for easy storage. It also includes a 30-day trial and replacement of spare parts within one year for no extra cost.

Read More: Dr. Stuart McGill's Best Advice to Beat Your Back Pain

Advanced Heat and Massage Deluxe Inversion Table

This Inverpro model is a heavy-duty deluxe inversion table that comes with a built-in heating unit and massager. The lumbar pad provides close massage therapy to the entire spine and heat targets the lower back and waist area for enhanced relaxation. It includes a wide, adjustable backrest and headrest, and you can easily maneuver the device to any of the nine inverted positions. The longer ankle locking arms also minimize back flexion when entering or leaving the table.

To make things easier, the soft foam handles in both the front and rear of the device help return the table to its original upright position, and the frame is foldable for easy storage. Manufacturing is also top-tier thanks to the steel construction and maximum weight capacity of 320 pounds.

Read More: 8 Stretches to Relieve Your Back Pain

Innova ITM5900 Advanced Heat And Massage Inversion Table

If you’re looking for an inversion table that doubles as a massager, here’s your pick. The vertical massage pad covers the entire spine area with a contour lumbar pad for a close-up massage and vibrating sensation, and the in-unit heating pad provides warm temps to the lower back. There are also multiple mode settings depending on your massage and heat preferences, and the included user manual provides all necessary directions and details.

This model has a new and improved ankle holding system to alleviate pressure on the ankles when inverted, while still ensuring a secure and protective fit. There’s also a six-position pin system on the side of the machine that allows you to adjust the angle without having to dismount the device.

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Frequently Asked Questions

How long should you use an inversion table?

Extended inversion can cause excessive blood flow to the head and lead to nausea, vomiting, and dizziness, so Dr. Mesiwala recommends using an inversion table for a maximum of five minutes at a time, up to twice a day. If you’re a beginner, he suggests only inverting for 30 seconds once a day as you get your bearings.

When should you use an inversion table?

The best time to use an inversion table is typically when your muscles are relaxed such as after a workout or at the end of the day, says Dr. Wallace. Remember: you should not be inverted for long periods of time and it’s best to start slow and work your way up to time and frequency.

Meet The Experts

Ali Mesiwala, MD, is a neurosurgeon and complex spine expert at DISC Sports and Spine Center.

Brian Wallace, DC, is a chiropractor at Pinewood Family Care.

Kushagra Verma, MD, is a board-certified orthopedic spine surgeon at DISC Sports and Spine Center.

Rahul Shah, MD, is a board-certified orthopedic spine and neck surgeon at Premier Orthopaedic Associates.

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