What Is The Neutral Spine Position And How To Find It

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”.


What does a neutral spine look like?



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.



Neutral Back Position While Standing Up

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.

  1. Stand up straight.
  2. Contract your abdominal muscles.
  3. Push your chest out proudly.
  4. Relax your shoulders and bring your shoulder blades slightly closer together at the back.
  5. Tighten your lower back muscles.
  6. Tuck your chin in so that your head is in line with your spine. It might be helpful to pretend you’re holding a tennis ball under your chin.

Maintain that spine position throughout your exercises.

Or if you find that awkward, try this method.

  1. Stand up straight.
  2. Push your chest out proudly.
  3. Contract your abs and your lower back.
  4. Tilt your pelvis forward.
  5. Then tilt your pelvis backward.
  6. Now put the pelvis in the middle of these two points. That middle position means your pelvis is tilted neither forward nor backward.
  7. Your head should be in line with your spine in a “double chin” position.




This is what neutral back position looks like on me.








Neutral Back Position While lying Down

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. :-)

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