By Sofia Moreau

Before jumping into your regular Pilates routine or any form of exercise, an important factor to consider is attaining a neutral spine position to maximize the efficacy of your workout, prevent injuries, and foster spinal health. This article will shed light on how to discover and maintain your neutral spine.

The term ‘neutral spine’ frequently comes up in Pilates discussions, but what does it precisely entail? Your backbone is composed of 24 articulated vertebrae that should ideally form a calm ‘S’ shape rather than an abnormal ‘?’ shape—an unfortunate result of a hunched upper back and a flat lower back that we increasingly observe today.

This ‘S’ shape signifies your backbone’s neutral position and, when in correct alignment, it provides organic shock absorption from impact, allowing your body’s weight to be distributed evenly through the center of each joint. If your body alignment deviates from the standard, it displaces this weight and strains your vertebrae and joints.

Significance of Neutral Spine

A neutral spine and pelvis empower your appendages to move freely and in harmony. For instance, a forward titling pelvis exaggerates the arch of the lower back, impacting the muscles of thighs, back, and bottom, potentially leading to weakness, rigidity, and injury.

Whilst the ideal scenario is to maintain a neutral posture at all times in our lives, modern lifestyle complexities can deter this. However, incorporating Pilates into your workout regimen is a commendable start. As your posture and alignment start making consistent improvements, achieving and maintaining a neutral spine becomes progressively manageable.

Several Pilates workouts follow the neutral position, while some require you to fleetingly depart from this stance to execute certain moves. In such scenarios, flattening your back on the surface—thus deviating from the neutral—creates a safer position to challenge your abs.

Discovering Your Neutral Spine

While Lying Down

Start by lying with bent knees and feet spaced hip-length apart. Your lower back should be pressed flat against the floor.

Now arch your lower back off the surface. Repeat this four or five times gradually reducing the intensity of movements. Finally, you should settle in a median position where your back is neither flat against nor arched off the floor.

With your neutral spine, you’d feel your pubic bone and hip bones are more or less parallel. Consider that individual body variations are natural, so if you have a larger derriere, the arch under your back might be more prominent.

Remember this handy tip: it’s akin to balancing a soup bowl on your stomach; it shouldn’t tip over either at the front or back, but lie flat.

In a Standing Position

Execute this exercise while standing side-on to a mirror: stand with your feet hip-width apart and soft knees.

Initiate by tucking your tailbone under, thus flattening your lower back. Then reverse this by arching your back and sticking your bottom out. Repeat this sequence of movements four to five times, each time reducing the intensity, ultimately resting in the middle.

At this juncture, your back should have a gentle curve. Placing your hands on your pelvis, you’d feel that your pubic bone aligns with your hips. Overarching your back swells your stomach and adds a bulky appearance!

Note: It’s equally critical to settle your shoulders into a neutral position. You can visualize this by pretending to slide your shoulder blades towards a phantom back pocket in the central region of your jeans.

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