Neutral Spine – It’s all about the bones!
This is a picture of your spine in a neutral position
Last week we talked about the benefits of a neutral pelvis. Now we are at the point of discussing a neutral spine. Are you starting to get that alignment and posture are so important to consider before you start adding resistance to the system. You Mom was right when she told you to sit up straight or tall. It really is all about the bones. By that I mean the alignment of the bones. When you have the correct alignment every movement becomes easier.
Neutral Spine
Neutral Spine is defined as the position of the spine in order to support the curves of the lumbar, thoracic and cervical spine. The lumbar starts right on top of the sacrum for five vertebrae (low back), the thoracic are the next twelve vertebrae (mid back), and the cervical are the top seven vertebrae (neck) that connect the spine to the skull. If you would like more information about your vertebrae and their interaction with the pelvis, skull or each other let me know and I can write something more detailed. For now all that is necessary to know is that you have a lumbar, thoracic and cervical curve. These curves act as a spring or rebound system to help disperse forces through your body. Without these curves, forces would be placed overwhelmingly and consistently in the areas without curve. Over time this could cause pain and injury.
The picture above shows a spine in a supine position (lying on your back) on the floor. The points of the spine that will touch the floor in a neutral spine are the pelvis, mid back (around the bra line), and the head. If those spots touch the floor when you lie down then you are in a neutral spine. If they do not, place a towel or pillow under the areas that do not touch the floor. This will begin to give your brain the idea of what it would be like to have a neutral spine. As time goes by your need for these props will become less and less.
In a sitting or standing position, the neutral spine rule still applies. If you were to sit or stand up against a wall, your head, mid back and pelvis will touch the wall in a neutral spine. Yea, try it. It is amazing what you will begin to find out about how you hold your spine. During the day when you are not able to stand or sit next to a wall, just remember to stack those dots. Stack your head, over your mid back, over your pelvis. That is an image that will help you keep neutral and out of pain all day long.
September 17th, 2009 at 11:08 am
Really interesting article!
What do you do to achieve ‘neutral spine’ when you have a curvature? Do you ‘do the best you can’?
Looking forward to reading your blog, I have put it in my favorites.
September 19th, 2009 at 8:18 am
Thanks for the comment Emma,
Yes, you are correct. You do not want to force a curvature in your spine. This should not be a painful experience. After looking at the picture from the blog, you want your head, mid back and pelvis to touch the ground when you lie down on the floor, or sit up against a wall. I would suggest trying both positions and see what parts of your spine touch those surfaces. It may be different against a wall versus when you lie down on the floor. Then bolster yourself up to meet those surfaces either with a pillow or folded up towel. In this supported position you can do your workout or just breathe. Over time if you keep noticing and thinking about the placement of your spine, you will need less and less support from the towels or pillows. Check in once in awhile without the supports with your spine on the floor or against the wall to see how your spine is changing. You needing or desiring less support will mean that you are regaining those curves!
Stephanie´s last blog ..The “Core” of it All!!
September 21st, 2009 at 4:53 pm
Learning about the “neutral spine” in our private sessions helped my back tremendously! I had low back issues for several years which I learned had alot to do with my posture, but now my new “back-awareness” tells me right away when my back is not neutral and is straining. The exercises I learned keep my back flexible and stronger. I haven’t had any back problems since my Gyrokinesis sesssions with Stephanie.
Thanks so much!!
September 22nd, 2009 at 12:17 pm
Thanks Lana for you comment. Good posture is very important.
September 30th, 2009 at 6:36 pm
This blog is fantastic. I love the opening quote from Yoda.
October 2nd, 2009 at 9:49 am
Yes, isn’t it interesting that it is not always about working harder, but smarter. Getting out of your own way. Hmmmmm.
October 12th, 2009 at 5:59 am
Yes, when you have the correct alignment every movement becomes easier. The challenge is getting in touch w. the subtlety of “feeling” that alignment as opposed to “feeling” the lack of that alignment as a signal to make corrections. I really liked hearing about how to check in w. my body and “stack my head, over my mid back, over my pelvis. That is an image that will indeed help me keep neutral and out of pain all day long. Thanks so much for all this great information. It really helps me make the most of the classes and exercises. And boy is my tennis game getting better!
October 21st, 2009 at 10:55 pm
It’s so stimulating to come back and review all the good information. Sometimes i forgot this neutral spine alignment when i am driving, and it hurts my mid-lower back. I just need to remind myself ” head, midback, pelvis in line)….
I’m interested in learning more information about the vertebrae and their interaction with the pelvis, skull or each other. Can you write something about that?? I enjoy the blog so much!! Thank you so much.
October 22nd, 2009 at 11:06 am
Great to hear that neutral pelvis is a helpful though while driving. Yes, the vertebrae, pelvis and skull are all interrelated. More related than I can explain in these few lines. Please come take a workshop at the studio.