Maintaining a neutral spine position is very important in doing exercises and daily activities. It doesn’t usually come naturally, though. You need to consciously practise to “get it”.
When your spine is in a natural position, it has three visible curves as shown in the photo.
That means when your back is in a neutral position, you should be able to see a slight curve in your lower back.
When you’re preparing to do an exercise standing up, getting into a neutral back position might be tricky. Especially if you’re a beginner. So, try these tricks.
Maintain that spine position throughout your exercises.
Or if you find that awkward, try this method.
This is what neutral back position looks like on me.
Maintaining a neutral back when you’re lying down is fairly easy. You lie down on your back with your knees bent and flat on the floor.
In a neutral position, your lower back and the back of your neck won’t be touching the floor. You should be able to put your fingers between your lower back and the floor. That’s the neutral position.
When you’re doing weight training exercises, it’s important to keep your back in a natural position. That will protect your spine from serious injuries. So, don’t try to lift very heavy weights until you’ve learnt the proper back position.
Good luck with your workouts. :-)