Katie's core tip of the week: Neutral Spine

Apr 12, 2024

 by Katie Wolny

Being able to hold and maintain a neutral spine is the safest way to move any heavy load, whether it be firewood, grocery bags, a laundry basket, or a barbell.  Here is a quick way to find and maintain that neutral spine. (And don’t worry…we will cover this in class too:)

The image below shows the two most common deviations from a neutral spine. Both of these deviations place the spine in a less than ideal position for bearing weight as the natural curve of the lower back is either more curved (anterior tilt) or less curved (posterior tilt), creating unbalanced pressure on the vertebral discs, making them vulnerable to injury. To avoid this, we need to be able to find our neutral spine.

I like to use the image of two bowls of water. The first bowl of water represents your pelvis, and the second bowl of water represents your ribcage.  When you stand sideways and look at your spine in the mirror, does water spill out of your pelvic bowl to the front or to the back?  Or does water spill out of your ribcage bowl to the front or to the back? Maybe both?   If so, adjust your pelvis by tipping it forward or back until the water remains inside the bowl on all sides….do the same for your ribcage.  When you are able to position your two bowls so that no water is spilling in any direction, you have found your neutral spine, and likely found a little more ease in your posture. 

Once you have found your neutral spine you may find it takes some effort to maintain, and you’ll naturally return to your habitual position, so practice it throughout your day.  Every time you bend over to lift something off the ground, or when sitting at your desk, standing at the counter, or standing in line at the grocery store, stop and think about where water is spilling from your two bowls and adjust until you find balance. 

The more you practice maintaining a neutral spine with daily movements the more easily it will come in the gym.  So have fun playing with your neutral spine throughout the day, and I look forward to seeing your progress in class.