What is a neutral spine?

The body’s “core” is a series of muscles that run the torso’s length. They stabilize the spine, pelvis and shoulder girdle and extremities. A stable core creates a solid foundation, and allows the movement of energy from the body’s center to the limbs. Pilates exercises help develop a stable, strong core, and improve posture. Maintaining a neutral spine also improves posture, lessening the impact of weight bearing exercise, and easing the stress put on muscles and bones.

Nearly every exercise at Studio Blue begins with instructions on the spine’s position. Generally, clients are instructed to have a neutral spine, or a flat back. Distinguishing between the two positions, and the proper way to achieve each is essential to protect the back. It’s also the difference between getting everything out of a Pilates workout, and just having a workout because the abdomen’s deepest muscles, the transverses abdominis, can only be fully accessed when the spine is neutrally positioned.

Finding a neutral spine can be challenging. Very small changes in the pelvic area can move the spine from the proper position. When a neutral spine is achieved, the pubic bone and the hips (ASIS) maintain the same plane, and are parallel with the floor. In this position, the highest point of the lumbar spine curve should fall right under the belly button.

To verify the spine is neutral, lay both palms on the top of the pelvis, and place the middle finger on the pubic bone. If the pelvis and the pubic bone are on the same plane, the spine is in neutral position. In the proper position, two parts of the torso do not touch the floor: the neck and the lower back.

To help the mind hone-in on the neutral spine, imagine placing martini glass, filled to the brim, and in the triangle formed by your hips and pelvis. If you rock forward, or have uneven hips, the glass spills. Only if the spine is neutral will the liquid stay in the glass.

During mat workouts, some exercises are done in neutral spine. Others are completed with a “flat back.” When the legs are on the floor, such as in the upper abdominal curl, or when using Pilates equipment, generally the spine is held in a neutral position. When the legs are in the air, the spine can become destabilized, so it’s best to use a flat back, or “tuck the tail” position.