Inversion table benefits: what the evidence says

What do people use an inversion table for?

An inversion table is a frame you strap your ankles into and tip backward, so your head ends up lower than your feet. The idea behind it is that hanging this way briefly takes pressure off the spine. Cleveland Clinic describes it as a form of spinal traction and says the theory is that gravity briefly stops pressing on the spine while you hang.

People mostly use one to stretch out, and some build it into a stretching routine. Makers also point to flexibility and relaxation. Teeter's manual, for example, says to "relax and breathe deeply" while inverted and describes gentle stretching and twisting.

What does the research say?

In short, not much, and not clearly.

• Cleveland Clinic quotes a pain management specialist: "The research is mixed. Some studies have found it can provide relief for some people, but others haven't found any benefit." It adds that most studies have been small.
• WebMD says evidence is mixed. It says some people find short-term relief, that it is probably not an effective long-term approach, and that studies suggest inversion therapy works no better than sham treatments.
• Healthline says studies are inconclusive. It describes one study of 47 people who used three 3-minute sets at different angles and reported less pain after eight weeks at 60 degrees. It also notes there is little evidence of long-term benefit.
• Medical News Today reports that the 2017 American College of Physicians guidelines say inversion and other traction therapies do not appear harmful in otherwise healthy people, but that there is little good-quality evidence they work better than other approaches.
• A 2018 systematic review of lumbar traction trials found that inversion was used in about 8 percent of the 37 trials it examined. That gives a sense of how small the inversion research base is.

Taken together, if a table helps, it is most likely to feel like a short-term stretch. None of these sources promise more than that.

What benefits do makers claim?

Manufacturers talk about stretching, relaxation and flexibility. Treat these as the maker's own description, not as research findings. Teeter's manual says some people feel benefits immediately and some take longer, and it suggests short, frequent sessions.

Who should be careful?

WebMD and Cleveland Clinic both say hanging upside down changes heart rate, blood pressure and the pressure in your eyes. For that reason, several health sources say inversion tables are not for everyone. Our safety page lists the conditions those sources and the makers' manuals name. Read it before you buy.

Common questions

Is an inversion table a substitute for medical care?

No. Cleveland Clinic's specialist says he would not recommend inversion therapy by itself for treating back pain, and describes it as something to try alongside other approaches. If you have a health concern, talk to your doctor or physiotherapist.

How quickly will I notice anything?

Sources vary. Cleveland Clinic says some people find quick, short-term effects and that longer-term effects, if any, could take weeks of daily use. Teeter says some people feel benefits immediately and some take longer. We cannot tell you what you will notice.

Do I need to hang fully upside down?

No. Several sources describe partial angles, and Teeter says many users never go beyond 60 degrees on its scale. See what angle to invert at.

Gear that helps

If you decide to try one, look at the weight and height limits, the ankle lock and how easily you can control the angle. Our roundups compare the options:

• Best inversion tables
• Best folding inversion tables
• Best heavy-duty inversion tables