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Gravity Boots/ Inversion therapy
Posted on 3/16/21 at 11:13 pm
Posted on 3/16/21 at 11:13 pm
Just got my boots in and did two sets of 3 minutes today. It was crazy how my lower backs muscles where it meets my pelvis was feeling. I have a history of slight IT band syndrome, and some hip tightness. I do yoga and stretch a lot to alleviate, but read a lot of research about inversion therapy.
Anyone have experience doing inversion therapy that could help my long term outcome?
Anyone have experience doing inversion therapy that could help my long term outcome?
5
Posted on 3/19/21 at 7:18 am to bayoumuscle21
I had chronic back pain. Worked with medical professionals for years. The docs did MRIs but only found a slight disc bulge not considered a big deal and 'could even get better over time'. The physical therapists did stretching/core strengthening exercises, ASTYM, and dry needling (which helped temporarily). I asked about inversion tables and no one really endorsed it. I bought one anyway and it's the absolute best decision I ever made in regards to my back.
My back had just compressed itself over 40+ years. As soon as I got on the table I had about 5 big pops. I thought I hurt myself, but the next morning I felt a hell of a lot better. As I did it more and more and was stretching those muscles where it meets my pelvis, I would get more pops and that would feel good too. Now I rarely get a pop, but stretching those muscles on that table is the best way to control what gets stretched and to a degree that no physical therapist could do. I found that I could just mentally focus on which part of my back to relax and then breathe (usually on the exhale) and get the best results. I started twisting from side to side (stretching) for my hips and I also do some inverted crunches which will sometimes elicit another pop afterwards with relaxing.
So, for my back issues, it's been exactly what I needed (but it wasn't what the doctor ordered). I've been telling people this because it was a revelation that the medical professionals don't know everything. They know what they know and the usual things they fix, but nobody said "hey, you should try this because maybe your spine just needs to be decompressed". YMMV.
My back had just compressed itself over 40+ years. As soon as I got on the table I had about 5 big pops. I thought I hurt myself, but the next morning I felt a hell of a lot better. As I did it more and more and was stretching those muscles where it meets my pelvis, I would get more pops and that would feel good too. Now I rarely get a pop, but stretching those muscles on that table is the best way to control what gets stretched and to a degree that no physical therapist could do. I found that I could just mentally focus on which part of my back to relax and then breathe (usually on the exhale) and get the best results. I started twisting from side to side (stretching) for my hips and I also do some inverted crunches which will sometimes elicit another pop afterwards with relaxing.
So, for my back issues, it's been exactly what I needed (but it wasn't what the doctor ordered). I've been telling people this because it was a revelation that the medical professionals don't know everything. They know what they know and the usual things they fix, but nobody said "hey, you should try this because maybe your spine just needs to be decompressed". YMMV.
Posted on 3/19/21 at 9:03 am to bayoumuscle21
Long term decompression and strengthening of the lower back is really the only way to fix lower back issues besides surgery.
Inversion is great, UT I also highly highly recommend a reverse hyper to decompress. Louie Simmons has a bunch of great videos out there on how it works and helps. Rogue has the the scout version thta is foldable and is perfect for home use.
Another great tool is a true belt squat similar to squat max or using two wooden boxes and belt. This puts the weight on the hip snd decompressed the spine.
Another thing you can do is get a dip belt and use weight to just hang from a bar. Build up time and weight over time. Will make a difference over time too.
The yoga is great and will help, continue that. I do suggest you start lifting or doing bodyweight stuff with rings/try to start strengthening the back and core. Things like hollow body and arch body holds are where I would start.
Good luck man, I have an issue with a nerve that becomes pinched in my middle back every once in a while. I use the above to mitigate the issue and then get an adjustment from chiro every 6 months or so.
Inversion is great, UT I also highly highly recommend a reverse hyper to decompress. Louie Simmons has a bunch of great videos out there on how it works and helps. Rogue has the the scout version thta is foldable and is perfect for home use.
Another great tool is a true belt squat similar to squat max or using two wooden boxes and belt. This puts the weight on the hip snd decompressed the spine.
Another thing you can do is get a dip belt and use weight to just hang from a bar. Build up time and weight over time. Will make a difference over time too.
The yoga is great and will help, continue that. I do suggest you start lifting or doing bodyweight stuff with rings/try to start strengthening the back and core. Things like hollow body and arch body holds are where I would start.
Good luck man, I have an issue with a nerve that becomes pinched in my middle back every once in a while. I use the above to mitigate the issue and then get an adjustment from chiro every 6 months or so.
Posted on 3/19/21 at 10:40 am to lsu777
quote:Thanks for this recommendation. I'm looking at these now.
highly recommend a reverse hyper to decompress
Posted on 3/19/21 at 11:01 am to RoyalWe
quote:
RoyalWe
Did you get taller?
Posted on 3/19/21 at 6:09 pm to LSUAlum2001
quote:Yep. About a quarter of an inch.
Did you get taller?
Posted on 3/19/21 at 7:13 pm to bayoumuscle21
quote:I'm not convinced the former is as helpful and/or innocuous as portrayed, and I would not recommend the latter at all.
I do yoga and stretch a lot to alleviate
quote:I'm interested to hear what your experience is with it. Good luck. Is it those same machines like they had in the 80s where you just lean back and the leverage causes it to go upside down?
Anyone have experience doing inversion therapy that could help my long term outcome?
Posted on 3/19/21 at 7:14 pm to RoyalWe
quote:Is it really the muscles that are the problem if your spine itself is compressed?
stretching those muscles on that table
Posted on 3/19/21 at 8:56 pm to Big Scrub TX
quote:For me it's all of the above. The underlying issue was compression. I still have soreness in hips and lower back. I can tell when the underlying issue is starting to cause other issues and usually getting on the inversion table solves both.
Is it really the muscles that are the problem if your spine itself is compressed?
Posted on 3/19/21 at 9:19 pm to lsu777
T-spine mobility (or lack thereof) is a major reason for back pain too. A little mobility work for the T-Spine and hips can go a long way.
Posted on 3/19/21 at 9:35 pm to GeorgeTheGreek
quote:
T-spine mobility (or lack thereof) is a major reason for back pain too. A little mobility work for the T-Spine and hips can go a long way.
For sure
Posted on 3/20/21 at 11:30 am to bayoumuscle21
Forgot to mention that I started taking Osteo Bi-Flex (Glucosamine & Chondroitin) and that had a noticeable effect on my joint pain.
This post was edited on 3/20/21 at 6:16 pm
Posted on 3/20/21 at 12:59 pm to RoyalWe
Any recommendations on brand?
Posted on 3/20/21 at 6:15 pm to SouthernInsanity
I bought this one. It's Ironman brand and is good for 350 pounds. It's worked for me, but I know some other brands/models have different features (e.g. handle grips to apply additional traction pressure -- but you can do this by using the frame itself if you really want to do that). Teeter is another brand with good reviews.
Posted on 3/21/21 at 10:48 pm to lsu777
quote:
Inversion is great, UT I also highly highly recommend a reverse hyper to decompress. L
+ 1
Inversion and reverse hyper (2 different things) both feel amazing for the lower back. You don’t know what you’re missing until you do them
Posted on 3/24/21 at 3:59 pm to jennyjones
Just a follow-up on the reverse hyper. I'm putting together a home gym and was interested in the Rogue/Westside Scout Hyper but they are completely sold out and nothing on the used market. There's also a lot of joking about them being a great place to your drink and towel. Given my back issues, I'm pretty sure I would use this. Hopefully availability will change soon.
Posted on 3/24/21 at 4:48 pm to RoyalWe
quote:
As I did it more and more and was stretching those muscles where it meets my pelvis, I would get more pops and that would feel good too
Thank you so much for posting this! My muscles in my lower back (not next to spine but on top of hips) were literally sore for a couple of days after my first couple of times. Ive noticed that things have been randomly popping while walking or going up or down stairs. Also, when stretching my hips pop much easier and I feel an instant decrease in tightness. I still think I'm very early in my benefits, but I'm really liking the results so far.
One day after doing a couple sets of 3-4 minutes, my left knee was hurting bad. I was pretty nervous that I had screwed something up, but I think everything getting back aligned had something to do with it because something in my hip popped and then my knee popped about 5 minutes later and it felt great. I'm thinking this whole time my lower back was tight AF, causing my hips to tilt and cause the chain to go down my hips to it band to knee to cause slight issues. Weird thing is I stretched often and can easily touch my toes and try to keep hamstrings flexible. Saying that, again, I recommend someone try a table instead of gravity boots. As much as I know love them, the going straight to complete inversion might be too much for most people, which is what caused my soreness early on I'd guess.
Thanks all for your input and responses.
Posted on 3/24/21 at 8:56 pm to bayoumuscle21
I’ve tried one a couple of times and it felt like my head was going to explode. Not sure of the long term effects on the blood vessels in the brain as I’m certain we didn’t evolve to hang upside down. Any studies on adverse side effects?
Posted on 3/25/21 at 8:19 am to SquatchDawg
quote:
I’ve tried one a couple of times and it felt like my head was going to explode.
How long did you do it for? It hasn't bothered my at all. Do you have a heart condition?
Posted on 3/25/21 at 8:52 am to SquatchDawg
quote:
I’ve tried one a couple of times and it felt like my head was going to explode. Not sure of the long term effects on the blood vessels in the brain as I’m certain we didn’t evolve to hang upside down. Any studies on adverse side effects?
hangin upside down, usually isnt an issue on blood vessels from the research I have seen. Now lifting while inverted, like a vertical leg press can put stress on certain vessels and it would not be advisable to lift max effort in that position.
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