Lateral leg rotation is point often overlooked. Standing still, look down at your feet. Do they point straight ahead or out to the side? In truth chances are if you are trying to stop low back pain your feet will point outward. Similar to a dancer in first position. When your feet point outward or have a lateral rotation your pelvis naturally will fall forward causing low back pain. This is called Anterior Pelvic Tilt. Similar to a Pelvic Deviation except
Anterior Pelvic Tilt is when your pelvis tilts forward rather than to the left or right.
Although it may be tough to understand the relationship between walking and low back pain undoubtedly there is. Correspondingly the products below will assist you in correcting lateral rotation. Basically you are going need floor guides to help you along. Provided that you practice the exercises diligently you will see results.
It is a must that you correct lateral rotation if you want to stop low back pain. I have heard over and over “that’s just how I stand and walk”. This is false. You learned bad posture and if your mindset is “this is how it is” then chances are you will never stop low back pain. Now.
~Standing And Correcting
Standing still rotate your feet inward so they point straight in front of you. Stand in this position for 5-10 minutes. Do not allow your feet to rotate outward. Instead focus on your pelvis, attempting to tilt or rotate your pelvis backward. Relax into this position. You may feel funny at first but keep doing it. You are correcting years of bad posture that contributed to your low back pain. If your goal is to stop low back pain you must correct your posture. Practice this a minimum of 5-6 times per day if you sit for the majority of the day. If you work a job where you stand, you should focus on Standing and Correcting all the time. Feet Forward needs to become a new habit.
~Walking And Correcting
Once you have a feeling for Standing and Correcting it is time to start Walking and Correcting. At this point I strongly recommend you invest in orthotics. There are low cost orthotics available that will help correct your posture from the ground up.
From the Standing and Correcting position, feet pointed straight forward, take one step forward. Now that you have taken one step look down at your feet and make sure they are still pointing forward. Correct them to point straight if needed then take another step. Look down again and correct your feet if needed. Take another step. Correct. Take another step … and so on.
As you take each step focus on the way it feels to use your legs and feet to walk. What may feel uncomfortable to you is the body re-learning how to walk correctly. Continue to take one step at a time until your feet are still pointing forward after your step.
~What Exactly Do These Exercises Do?
Ultimately what “Standing And Correcting” and “Walking And Correcting” do is re-program your muscles to walk correctly. In the end, you are training your hip joint to move in a correct path while walking. By correcting the hip joint lateral rotation your pelvis will automatically balance itself. Re-programming your muscles may take time. Be patient with yourself and keep at it. Lateral Rotation is one a major factor in low back pain because of the Anterior Pelvic Tilt Lateral Rotation causes.
I wrote this comprehensive guide after years of clinical practice and ergonomic vetting. While the Teeter Contour L5 and EP-960 models mentioned below were the gold standards for years, they are now primarily “Legacy” models.
The Good News: The clinical science of inversion hasn’t changed. The engineering I praised in the original review has simply evolved into the new Teeter FitSpine Series (X1, X3, and LX9).
If you are looking for the modern equivalent of the Contour L5, I currently recommend the FitSpine LX9. It retains the “No-Bend” extended handle and UL-certified safety that I’ve trusted for over a decade.
The Teeter Difference: Quality You Can Stand Behind
One of the reasons I have exclusively recommended Teeter for over two decades is their commitment to being an American company. When you buy a Teeter product you’re buying a piece of equipment backed by a company based right here in the United States that really has customer service.
From my experience in ergonomic retail, Teeter’s 5-year warranty is the real deal. They don’t make you jump through hoops; they stand by their engineering. For those of my customers who were carrying extra weight—which is common when back pain prevents exercise—the 300 lb weight limit and UL Safety certification provided the peace of mind they needed to actually relax and let the decompression work.
Clinical Alert: Why I Don’t Recommend Heat or Vibration Accessories
You may see Teeter models that come with “Heat and Vibration” pads. While this sounds like a luxury, as a clinical therapist, I do not recommend them.
Inversion therapy relies on your ability to “listen” to your body. As you decompress, your muscles and nerves send subtle signals about your alignment and the intensity of the stretch. Heat and vibration can mask these signals, acting like a “sensory distraction.”
If you cannot feel the exact tension in your low back because of a vibrating pad, you are more likely to stay inverted too long or at an angle your body isn’t ready for, which could lead to injury. Stick to the mechanical decompression—it’s what actually heals the spine.
Original Article
First and foremost I want you to know my bias to inversion for alignment and decompression of joints. When you actually think about it inversion makes sense for many reasons. Most notable is undoing the effects of gravity. Second, inversion is an all natural solution to low back pain. No pills, herbs, needles or appointments. Third, you only need a few minutes each day to strap yourself in. Ironically the results are almost instantaneous.
Using Inversion For Alignment And Decompression
My first experience with an inversion table was at the ergonomic furniture retailer. The day my boss found me laying on the ground she recommended I use the inversion table daily. As a result of daily use I became more flexible and pain free. Thus using inversion for alignment and decompression of my spine was no doubt a fast track to recovery from my incident. Compared to what I had tried before, the inversion table was a piece of cake. Inversion Therapy can help you get back to doing the things you love … without the low back pain.
How Inversion Works
Explaining how inversion works is simple. In short you strap your feet in and hang yourself upside down. Gravity does the rest. Inversion tables will allow adjustments that control how far you will invert. Be sure to read the instructions otherwise you may find yourself fully inverted … or worse! As a rule start with the least amount of inversion. Additionally, always use the safety strap. The setting should take you just past horizontal. Get comfortable there and make adjustments as needed. Inversion for alignment and decompression needs to be a gradual process. In other words don’t skip any steps.
Not All Inversion Tables Are Created Equal
Experience taught me not all inversion tables are created equal. For example, the quality of the metal. If the inversion table uses thicker, stronger materials you will feel more supported. Thus your inversion sessions will be more beneficial. On the other hand if you buy a cheap, lower quality inversion table you will feel shaky and be fearful of falling on your head. Consequently if you do not relax while on the inversion table you will not get the full benefit. Overall it comes down to engineering and the best in the business is Teeter Brand Hang-Ups Inversion Tables. Period.
Why Teeter Makes The Best Inversion Tables
Working with the Teeter company first hand I learned why Teeter makes the best inversion tables. Roger Teeter was facing back surgery. Of course he wanted to avoid going under the knife at all costs. Thus Roger used his education and designed his own inversion table. In the end Roger avoided surgery and put his inversion table design into production. As a company Teeter was always a dream to work with. Quality control of the Hang Ups inversion tables was impeccable. Not once did I open a box and find damaged or missing parts. That goes to show that Teeter really cares about their customers health and safety. After all, you are hanging yourself upside down.
What Happens During Inversion
What happens during inversion is your muscles and joints are allowed to return to a stress free state. Using the force of gravity to do the work, you only need to relax. Compared to Clinical Massage where force must be applied, inversion is the complete opposite, meaning force is actually removed. While you are in an inverted state and relaxing you will literally feel every joint in your body open up. You will feel space being created in between all of your vertebrae. Mild stretching will occur through your legs and back muscles. In short, you will feel fantastic!
What Model I Recommend
Teeter Hang Ups has a few models to choose from thus I wanted to guide you to the best. Let you know what model I recommend. Difference in price is honestly minimal given the benefits that Hang Ups will provide. The main difference that sets the Teeter inversion tables apart is how you secure your ankles. Lower cost models like the EP-560 have a pin style ankle brace. Pin style braces are just as secure however you have to bend over to lock and unlock your ankles. Bending over with back pain is a problem, I’m sure you agree. Thus opt for either the EP-970 LTD model or the Contour L5 model. The EP-970 LTD and the Contour L5 have an extended ratchet ankle locking mechanism that makes getting in and out of the inversion table a snap.
Teeter Hang Ups Purchase And Warranty
1.) Use the chart below to select the model you prefer.
2.) Then click on the picture to be directed to Amazon to purchase.
3.) You will have the option to have “Expert Assembly” of the Teeter Hang Ups Inversion table in your home.
4.) Teeter Hang Ups provides a Full 5 Year Warranty. Once purchased you can extend the warranty to 10 years.
5.) Click “Add To Cart” and Amazon will ship your inversion table
Use this table to compare Contour L5, Contour L3 and EP-970 LTD Teeter inversion table models.
EP-970 LTD model or the 
Contour L3
EP-960 LTD
EP-560 Sport
EP-560 LTD