What is a neutral spine anyway?
The term “neutral spine” gets thrown around a lot in Pilates classes, and many other exercise classes too. But what is it? And why do you want it?
When we talk about a neutral spine, we’re getting into biomechanics territory. Essentially, when the spine is in a “neutral” position, the transfer of load and forces through the spine is efficiently distributed. This means that no one part of the spine - or pelvis, or ribcage - is working too hard.
And what is that efficient position? It’s all about curves!
The natural curves of the spine allow the weight of the head, ribcage, and pelvis to be carried and supported by the spine. When you look at the spine in standing, you will notice that these curves balance each other out: the curve in the neck and lower back are similarly concave, and the curves in the upper/middle back and sacrum/tailbone are similarly convex.
So far, so good!
During your Pilates class, when you lie on your back on the floor, your weight should be resting on your head, ribcage, and pelvis, with a small gap under your neck and lower back: you’re essentially “standing up” while lying down!
But what about when you move?
This is where things get tricky in Pilates classes: When you move your spine, your body moves out of those balanced spinal curve positions that we just described. So does that mean that we’re no longer in a neutral spine position?
Not necessarily. Remember, a neutral spine is one with balanced curves. So that means you want to try to balance your spinal curves when moving. Try this quick movement exploration to get a sense of this:
Unbalanced Curves
Begin sitting on a chair, with your feet flat on the floor.
Keeping the rest of your spine upright, take your chin to your chest. What do you notice? (Maybe some tension in your neck or lower in the spine?)
Come back to the upright position.
Next, keep your gaze ahead as you slouch. What do you notice? (Maybe compression somewhere in your spine?)
Come back to the upright position and relax.
Balanced Curves
Begin sitting on a chair, with your feet flat on the floor.
This time, try to match the curve of your neck to the curve of your lower back, and the curve of your upper/mid-back to the curve of your sacrum/tailbone.
What do you notice?
(Maybe more abdominal activation and less spinal compression?)
Come back to the upright position and relax.
When your spinal curves are balanced through movement, you will also be efficiently distributing loads through your body. Which means that the neutral spine concept is really useful to keep in mind as you move through your next Pilates class.
And if you don’t remember to keep neutral while moving? Our Pilates instructors give you fantastic feedback through classes, to help keep you on track! Why not trial a class today?! 😉
