3 Ways to Do Spinal Decompression (Back Traction) at Home

Tens of thousands of people are already saving money every day on back treatments (and surgeries) by doing spinal decompression at home.

How about you?

spinal decompression at home
Similar benefits, very different costs

A high-quality spinal decompression machine at home is probably the best way to relieve your back pain without spending thousands of dollars for chiropractor treatments.


The many options may make your head spin.

Should you go for a simple back stretcher? Should you try gravity boots? an inversion table?

This guide will show you the top 3 spinal traction home devices options in the market and where to find the best price for them.

Ready? Let’s go.

This post contains affiliate links. Click here to read my affiliate policy.

But first:

Why Should You Decompress Your Spine at Home?

[yellowbox]Statistics find that a good quality home device can even prevent back surgery if you use it properly.[/yellowbox]


How do you know which back decompression equipment is best?

While studies on home spinal decompression machines benefits are lacking, the word “on the street” seems to get louder every year.

More and more people discover the powerful pain-busting ability of home traction devices – without medication.

If I’ve learned one thing from my personal experience and research on spinal decompression, it’s this:

[yellowbox]A well-designed home spinal decompression machine can be just as effective the fancy DRX 9000 at your chiropractor’s clinic, for a fraction of the cost.[/yellowbox]

Important Warning about Home Spinal Traction Devices

Wait a minute.

Before you go and look for bargains at Walmart or on Amazon, know this: not all traction devices are equally effective and safe.

A low-quality inversion table will have a disastrous impact on your back pain and may make it much worse.

[yellowbox]Here’s my complete guide to buying an inversion table (Where, how and how much).[/yellowbox]

How to Choose the Best Spinal Decompression Home Device

In my opinion and through my research, I’ve found the top 3 options for spinal decompression at home. All of these systems are backed up by real research – and they won’t be too costly either.

 Option #1 – Inversion Table

teeter hang ups2
Teeter EP-560see more reviews & today’s price

My little boy calls it “the upside down” table and that’s exactly what it is.

An Inversion Table provides spine decompression starting from 15% inversion and often bring fast/immediate back pain relief, including hip and neck pain.

No more popping painkillers and stretching every hour.

Inversion tables can be effective for herniated discs, bulging discs, sciatica and a pinched nerve, degenerative disc disease and arthritis joint pain.

I found a number of studies showing that many back surgeries have been canceled after patients used an inversion table as little as eight times.

This video shows how an Inversion Table works:


The key to success with these tables is to use a quality device.

The most popular inversion table is, through my research,  the Teeter Hang Ups.It costs between $180 – $300 with free shipping on Amazon.

But,  if you are not sure that an inversion table is right for you,  The Healthy Back Institute offers a risk-free Trial for an excellent inversion table – so if you don’t like it you can just return it and not pay a dime.

I don’t know about you, but I like to try stuff before I actually buy them.

[yellowbox]See my detailed review for the Teeter Hangups. Or, check out my head-to-head comparison between the Teeter Hang Ups and Ironman Inversion Table.[/yellowbox]

Option #2 – The Nubax Trio (Inversion Alternative)

Nubax Trio Portable Back Traction Devicecheck today’s price

This spinal decompression machine is portable and much smaller, so it’s ideal for small spaces.

The Nubax Trio is only recommended for middle and lower back pain (from the shoulder blades to the SI joint) but it’s an excellent alternative to those who feel uncomfortable inverting.

[yellowbox]The Nubax Trio is easier to get in and out of and it allows you to apply as little or as much traction as is needed.[/yellowbox]

It only takes 3-6 minutes of treatment a day of leaning over and relaxing.

In one study by the School of Sports Science, Exercise, and Health in Western Australia, the Nubax was shown to give 100% improvement for users – In physical function, stiffness and pain – within the first three weeks!

 [yellowbox]See my detailed review for the Nubax Trio[/yellowbox]

Option #3 – True Back Traction Device

true back stretcher
True Back Original Back Stretchersee more reviews HERE

This small chunk of solid plastic takes up no room to store it.

There’s nothing in it to break or go wrong, you’d need a hammer or a big dog to cause any damage to it. Plus, no parts will ever need replacing.

(I love the part about no parts to replace)

[yellowbox]The design is quite simple: when you are lying on the True Back, the 30 suspension points molded into the center rails support your body weight and create pressure to the muscles on each side of the spine.[/yellowbox]

This pressure allows for the muscles to completely relax, and thus boots your blood circulation.

It decompresses your spine and you are passively stretching in opposite directions while being supported in the correct position.

The True Back decompresses your spine and takes away all the tension from your back. When you get off it, you have a great feeling of renewed well-being.

[yellowbox]See my detailed review for the True Back [/yellowbox]

Bonus Tip

To supercharge your pain relief, I recommend using far infrared rays therapy, which further increases blood circulation in the problem area.

What about you? what’s your experience with spinal decompression? share with our community in the comments below.

To your health and happiness,



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22 thoughts on “3 Ways to Do Spinal Decompression (Back Traction) at Home”

  1. Ricardo,

    To my knowledge, inversion table may be risky after knee replacements, but there are other effective ways you can decompress your spine without risking your knees. The best option is the Nubax Trio. Check it out.
    Good luck!

  2. I was thinking of getting an inversion table for my lower back pain , but I have both knees replaced. Will an inversion table hurt my knees or should I give it a try.

  3. Been using the nubax for just over 2 weeks after 3.5 yrs. and 2 surgeries have felt a good 50% reduction
    in post-exercise pain. My workouts are vital to me(diabetic)I am finally optimistic about the future thanks to nubax,we’ll see how much better it gets in the coming months.

  4. Hi Jill,

    In my experience, the best spinal decompression device for people who can’t use inversion tables is the Nubax Trio Back Traction device.

    It works on the entire back, though not the neck, and it has very high user ratings all around.

    You can see my review for it here:


    As for neck pain, you should use a separate device, inverting and traction doesn’t really treat the neck, but you can easily do neck traction at home.

    Here’s my post about it:


    I recommend that you look around in that blog, you’ll find a lot of useful information.

    I hope this helps and more than that – I hope you feel much better – Soon.



  5. What is the best “inversion” device for those people who have bad knees (and cannot use an inversion table), but have problems with their ENTIRE back (not just their middle and lower back)?

  6. I had an Ironman Inversion table, but got rid of it due to the fact my right knee and left hip is messed up and wasn’t able to invert/hang by inserting my feet in the proper location. If I did, it would aggravate my knee and hip. So, right now I am considering an alternative like the Nubax Trio.

  7. I had laminectomy back surgery last year dec 2 and still feeling tightness in the legs and feet. My dad has an inversion table and wanted to know would it be good to use that and relieve some of my back decompression.

  8. Hi Andrea:)

    I’m afraid you’re right, an inversion table may not be the best idea in your case. But there are many other helpful and natural methods you can try.
    If your problem is osteoarthritis you can try inflammation-fighting herbs, infrared red light therapy, proper nutrition, muscle balance therapy and more.
    Take a look at these articles about the top 10 anti-inflammation herbs and food: https://natural-alternative-therapies.com/anti-inflammation-supplements/

    Also, I really recommend that you try red light therapy, it is such an effecive way to relieve pain without medication, at least be aware of it: https://www.light-therapy-reviews.net/light-therapy-for-pain/

    Hope this helps and that you get better soon.

  9. I have a pinched nerve in my back somewhere in the area you indicate is most common. I am afraid of trying inversion tables because I already have a full right hip replacement and now am in serious need of having my left side done. Do you know which device is best for someone like me who has a prosthetic implant? Mine is porous no pins screws or cement and it was done in Jan 2006.
    I am in terrible pain almost all the time that even opiate pain medication does not completely help. I do not qualify for aid so have no hope of getting the other hip done anytime soon. I’d do anything for relief and am afraid of being permanently damaged by this.
    Any suggestion is welcome I am becoming desperate lately.
    A. L. Wilson

  10. I don’t know about studies but come to think of it, you’ll see some studies on the Nubax Trio website.

    Also, technically the Nubax Trio and especially an inversion table works just the same as the ones in doctors’ offices, it’s the same principal.
    All of these products have a return policies and you can always try and see and if it doesn’t work – Just return them…

  11. Are there any studies to show this type of decompression helps the way a decompression device in a doc’s office does? My insurance won’t cover it so I am looking for alternative.

  12. Hello Meital, thank you for sharing your knowledge. I am also an alternative health therapist and after a horse accident that had me off work for 18 months with back problems, I bought an inversion table and find it useful. However, it shouldn’t be used by people who have pressure problems in their eyes or bad leg circulation as when they come back up again it can cause a blockage. Just thought it worth highlighting this. Great product otherwise.

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