What is Neutral Spine?

Neutral spine is the strongest position for your spine to be in. It is the position in which your disks will have the least stress, and should be what we are aiming for when we say ‘good posture’. ‘Neutral spine’ is different from your ‘normal spine’ shape. In any Pilates session you will be taught how to find your neutral spine position in a variety of body positions (standing, sitting, laying on your back, side and front). This is because each position feels different, and your body is learning how to control and stabilise your spine to prevent injury, rehab from injury or for overall health and wellbeing. If we can find neutral spine, then use our core muscles (transverse abdominis in particular) to keep it there, we can then use the weight of our arms and legs doing movements to challenge the stability. In simple terms, this means Pilates is all about keeping your core stable while other movement is happening. This takes mental practise and thorough understanding. In other forms of exercise the focus is on the movement being performed, so this is difficult to believe at first. In Pilates however, the focus is on finding neutral spine, and keeping it to allow your body the opportunity to get stronger in it.

Finding neutral spine in a standing position

• Stand tall with your feet hip width apart.

• Tuck your chin slightly (as if resting your head on your car headrest).

• Slide your shoulders back and down (as if you are wearing a heavy rucksack).

• Place your hands on your hips and tilt your pelvis back and forth (as if your pelvis is a bowl of water, splash your toes, splash your heels, find the centre)
This probably feels a little odd, and is an effort to hold. This is because your muscles, ligaments, bones and joints have become used to standing in your ‘normal’ position. The more you practice, the stronger you will get here, and the easier this will become. This is the safest position for our spine, so we should be aiming for this to become our normal (eventually).

Finding neutral spine laying on your back

• Lay on your back with your knees bent and your feet flat on the floor
• Tuck your chin slightly so you can see up and slightly forwards (you may find it more comfortable to place a small towel under your head for this)
• Slide your shoulders back and down.
Place the heels of your hands on your hip bones, and your fingers on your pubic bone (shown in picture). This creates a small triangle. Imagine you have a marble in the triangle and roll it towards your thumbs. This will gently press your lower back into the floor. Now roll the marble to your fingers. This will arch your back away from the floor. Come to the centre where the hip bones and the pubic bone are level, and the marble isn’t rolling.
This is your neutral spine.

Finding neutral spine in a seated position

Sit tall in your chair lifting your rib cage
Tuck your chin slightly (as if resting your head on your car headrest)

Slide your shoulders back and down (as if you are putting your shoulder blades in your back pockets)

There’s 2 bones in your buttocks that you are sitting on. Tilt your pelvis forwards so you are sitting on top of these bones rather than rounding your lower back and sitting behind them.

Once you have a good understanding of what each of these feels like, you will hopefully begin to correct yourself in day to day activities. This is what makes the difference overall to your posture. Little and often (in the queue at the checkout, sitting at your desk or in your car, and home practice of any Pilates exercises you can remember) goes a long way towards keeping your spine healthy and pain free.

These positions may feel odd now, but as your normal gets closer and closer to your neutral, this means your posture has changed, your spine is in a much healthier position, your body awareness has improved and you have made a difference to your health.

It’s not easy.
It’s not quick.
It is worth it.