Back pain changes how you sit, stand, and focus, so the routine needs to be simple, safe, and repeatable at home. An inversion table creates space along the spine; then light core and glute work helps that relief last when you return to standing. This guide gives you nine back‑friendly moves you can pair with controlled inversion in short sessions. The Houszy inversion table supports this plan with adjustable angles, a supportive backrest that keeps contact even, a secure, reversible ankle system, stable handlebars, and a foldable frame for easy storage. Start low, move slow, note changes, and build steady comfort.

Safety checklist (complete before every session)

• Location and locks: place the table on a flat, open area; confirm frame locks are engaged; check the angle‑limit strap holds at the chosen stop point.

• Height fit and balance: set your height so the pivot feels neutral at 15–20°; test the stop point before the first hold.

• Foot/ankle setup: wear shoes with grip; set the reversible ankle system snug (not tight); re‑check after one minute under load.

• Angle and time plan: begin at 15–20° for 1–2 minutes; keep a timer visible; progress only after two symptom‑free sessions.

• Breathing and exit: breathe through the nose; exit in stages (angle → flat → seated → stand); pause seated for 10–15 seconds.

• Red flags: avoid inversion right after meals; stop if dizziness, numbness, sharp pain, or visual change occurs; seek clinician approval for medical conditions (e.g., uncontrolled blood pressure, glaucoma, recent surgery).

Move 1. Breath‑led decompression (foundation)

• Angle: 15–20°.

• Body position: knees soft; shoulders relax into the Houszy backrest; hands rest lightly on handlebars.

• Action: inhale 4 seconds, exhale 6 seconds; let the table and gravity create length—no pulling with the arms.

• Dose: 10 slow breaths (about 2 minutes).

• Key cues: jaw loose; ribs quiet; avoid shrugging.

• Purpose: reduce protective muscle tone, so decompression starts without strain.

Move 2.  Pelvic tilts for lumbar motion

• Angle: 15–20°.

• Body position: neutral head/neck; pelvis centred on the backrest.

• Action: tiny posterior tilt → return to neutral → tiny anterior tilt; movement stays small and smooth.

• Dose: 2 sets × 8 tilts, with a 2–3 second pause at neutral between reps.

• Key cues: glutes stay easy; move from the pelvis, not the thighs; keep breath steady.

• Purpose: mobilise lumbar segments while the spine unloads.

Move 3. Knee marches for hip control

• Angle: 20–25°.

• Body position: trunk steady; pelvis neutral; hands on bars only for light balance.

• Action: micro‑lift one knee toward the chest, lower with control, alternate sides.

• Dose: 10 reps per leg at a 2–3 second tempo each way.

• Key cues: exhale on the lift; avoid trunk twist; keep the lower back quiet on the backrest.

• Purpose: activate deep hip flexors with minimal shear across the lumbar spine.

Move 4. Transverse ab brace (deep core support)

• Angle: 20–25°.

• Body position: even contact from mid‑back to hips on the Houszy backrest; neck long.

• Action: gentle draw‑in below the navel on a slow exhalation; avoid breath holding.

• Dose: 8 holds of 5 seconds, each followed by 5 seconds of relaxed breathing.

• Key cues: ribs down; shoulders soft; small effort beats hard bracing.

• Purpose: build deep core tension that protects lumbar segments during and after inversion.

Move 5. Glute squeeze and release (pelvic stability)

• Angle: 20–25°.

• Body position: legs long; ankles calm within the reversible ankle support.

• Action: squeeze both glutes for 3 seconds; release for 3 seconds.

• Dose: 12 reps; progress to 6 per side single‑leg squeezes if both sides feel steady.

• Key cues: do not press into cuffs; keep knees soft; match each squeeze to an exhalation.

• Purpose: stabilise the pelvis, so that decompression relief carries into walking and standing.

Move 6. Scapular set with light reach (posture balance)

• Angle: 20–30°.

• Body position: shoulders slide down and back; neck long; hands free.

• Action: reach one arm overhead in a small arc, return, alternate sides.

• Dose: 8 reaches per side; 3‑second reach and 3‑second return.

• Key cues: keep ribs quiet; shorten the reach if the shoulder tugs; breathe steadily.

• Purpose: ease upper‑back tension and improve posture without adding load.

Move 7. Angle step‑up decompression block (progression)

• Angle: increase by one notch only if the prior session was symptom‑free (about 30–35°).

• Body position: same setup as Move 1; hands light; shoulders resting into the backrest.

• Action: return to breath cycles at the higher angle.

• Dose: 8 calm breaths (60–90 seconds).

• Key cues: fingers, jaw, and toes unclench; monitor for heat/pulling and reduce angle if needed.

• Purpose: progress decompression gradually without spikes in symptoms.

Move 8. Heel press pattern (posterior chain co‑activation)

• Angle: 30–35°.

• Body position: ankles snug; knees slightly soft; pelvis neutral.

• Action: press heels gently into the ankle pads for 3 seconds; release for 3 seconds.

• Dose: 10 presses; if comfortable, 2 sets with a 30‑second rest.

• Key cues: keep force low; if hamstrings cramp, reduce the angle or shorten the press hold.

• Purpose: recruit glutes and hamstrings to support the spine while lengthened.

Move 9. Reset and exit (lock in relief)

• Angle: reduce back to 15–20°.

• Body position: hands on handlebars; shoulders settle.

• Action: hold 3 quiet breaths; move to flat; sit 10–15 seconds; stand slowly.

• Dose: walk for one minute post‑session and scan for changes in comfort or stiffness.

• Key cues: avoid quick head turns; if light‑headed, sit and breathe until clear.

• Purpose: prevent head rush and help the session’s effect carry into upright tasks.

Session plan and progression

• Frequency: 3–4 sessions each week; start with 6–10 minutes covering Moves 1–6.

• Angle rule: increase the angle only after two symptom‑free sessions at the current angle.

• Volume rule: add one set before adding angle; never increase both on the same day.

• Deload rule: if dizziness, numbness, or sharp pain appear, stop; rest 48 hours; resume at the last easy angle.

• Tracking: log angle, time, completed moves, and a 0–10 comfort score; review each week and plan the next two angles.

Who should pause or seek advice?

• Pause inversion with uncontrolled blood pressure, glaucoma, pregnancy, recent surgery, or when advised by a clinician.

• Stop any session that triggers sharp pain, numbness, visual changes, or breathlessness; seek medical guidance.

• If symptoms persist after two conservative weeks, consult your healthcare provider before progressing to angle or volume.

Buy Quality Inversion Table

Choose equipment that makes safe progress simple, session after session. Houszy’s inversion table gives you adjustable angles for precise step‑ups, a supportive backrest for even contact, a secure, reversible ankle system for comfort under load, stable handlebars and locks for calm entries and exits, and a foldable frame that fits your space. Check today’s price, specifications, and delivery on this page, add the table to your basket when ready, and keep your routine notes in your account for easy follow‑ups. If you have fit or setup questions, use the contact button below for quick guidance and get your at‑home plan started this week.