How to find a Neutral Spine
Have you ever heard your coach tell you “find neutral spine”?
Do you really know what it means?
Sometimes, as coaches, we have said the same thing a million times and forget that our clients might not know what we are talking about!
The term “neutral spine” can be confusing and might cause you to think it’s having a flat back, when it’s actually not!
Read more to learn what a neutral spine position is, when it’s important to maintain and why you’re not going to die if you aren’t always in “neutral”.
What is a neutral spine?
The spine has alternating curves from your neck down to your tailbone. Some parts are more extended or arched, while others are more flexed or rounded.
Cervical - extended/arched
Thoracic - flexed/rounded
Lumbar - extended/arched
Sacral/pelvic - flexed/rounded
A neutral spine is maintaining all those curves!
Yes, you read that correctly. A neutral spine means maintaining a slight arch in your low back. I’ve had many clients tell me that they thought a neutral spine was having a flat low back, so don’t worry if you also thought that! It’s precisely why I chose to write this blog.
So remember, having a slight arch in the low back is the neutral position!
A neutral spine is finding a balance between full arching and full rounding of the spine.
Look at the far right of the picture below. This person is maintaining a neutral spine in standing.
Their ear, shoulder joint, hip joint and mid-foot are in a straight line and they are keeping a slight arch in the low back. They are also maintaining that position throughout the lift (see images to the left).
More examples of spine positions during deadlifts
Would it surprise you if I said none of the above positions are bad?
It is not inherently bad to lift with a rounded spine and it doesn’t mean you are going to get injured. Our spines are made to withstand load and different positions, however, the most effective and ideal position for heavy lifting is to maintain a neutral spine. It may not always happen, but as you spend more time lifting, your body will become more resilient and so if you do have a lift outside of the neutral position, you are less likely to get injured.
It is also important to note that we want to move our spines throughout the full range of motion and even strengthen in those non-neutral positions. But just like everything when it comes to lifting, we are all different and it all depends! That’s why it’s important to start small and progressively load over time, ideally with the guidance of a coach or physical therapist.
That’s exactly what I help people with during Online Coaching and In Person Physical Therapy sessions. Hit me up if you need some spine position guidance!