Neutral Spine When Training

Regular gym users will always hear their personal trainer, or class instructor, talk about getting into a neutral spine position before starting an exercise, but what is neutral spine?

Spring-Like Spine

Our spines form an S-like curve when viewed from the side. This curvature acts much like a spring, acting as a shock absorber from most of the exercises and day-to-day activities we do. If we had a perfectly straight spine, all the shock would be transferred up to our brain, causing a huge shock that could lead to far more serious problems. To protect ourselves, we should aim to maintain this natural curve that our spine has – this is called neutral spine.

By maintaining neutral spine you will minimise the risk of stress on your ligaments and discs and the good news is that you can practice neutral spine anywhere, doing almost anything.

Neutral Spine when Seated

Aim to tilt your pelvis forwards, to increase the hollow in your lower back, trying to pull your bum upwards. Then tilt the pelvis back, lifting the crotch area upwards to flatten your lower back. Avoid rounding your shoulders on any part of the movement. Once you have found the two extremes of the movement, reduce the tilting and rocking effect to find the mid-point that feels comfortable to you – this is neutral spine.

Neutral Spine when Lying Down

Lie on the floor, face up, with your knees bent and your feet hip width apart. Again start to rock your hips back and forth, aware of the two extremes – the pelvis tilting backwards, where your hip bones will push up as your lower back flattens into the floor and then the pelvis tilting forwards where your back arches away from the floor. Reduce the movement until you find the mid-point that feels comfortable to you – this is neutral spine.

Neutral Spine when Standing Up

Stand against a wall with your feet hip width apart. Start to perform the tilting and rocking movements as before. When you tilt your pelvis forward and your lower back hollows, you should be able to fit your hand in the gap between your lower back and the wall. As you tilt your pelvis backwards you should feel your lower back press against your hand as it flattens. Like before, reduce the movement until you find the mid-point that feels comfortable to you – this is neutral spine.

Our spinal column is essential to how our bodies work; it protects our spinal cord, which carries nerves to all of our organs, tissues and cells in the body. It has a natural curve and works best when it’s maintained, so the next time you exercise, think more about neutral spine before you perform the move.