Understanding Neutral Spine: Why It Matters and How to Work With It

"Find your neutral spine!" It’s a cue you may have heard in yoga, Pilates, or even during physio - but what does it actually mean? More importantly, why does it matter?

At KezaWellness, we believe in simple, clear explanations that help you move better and live pain-free. Let’s break it down.

What Is Neutral Spine?

Your neutral spine is the position where the natural curves of your spine: cervical (neck), thoracic (mid-back), and lumbar (lower back) are aligned in a way that supports both stability and mobility. It’s not a forced posture or a rigid position. Rather, it’s your body’s most efficient setup for load-bearing and movement.

In this alignment:

Your pelvis and rib cage are stacked well

Your joints move freely

Your muscles can do their job properly

Neutral spine is your body’s version of “ready position.”

Why Does It Matter?

When your spine moves out of its natural curves, like when your pelvis tucks under (posterior tilt) or your ribs flare, the surrounding joints and muscles have to compensate.

For example:

• A tucked pelvis restricts hip movement, making it harder for the thigh bone to move in the socket. This leads to stress in the lower back.

• A rounded or overly arched upper spine (too much kyphosis) affects shoulder mobility, causing tension or injury over time.

• Flaring or compressing the ribs shifts the thoracic spine, which limits breathing and core stability.

• All of this puts unnecessary load on the body and can lead to chronic pain, injury, or poor performance.

How to Find Your Neutral Spine

The best way to find neutral is to start lying on your back. Try this:

• Lie on the floor or mat with your knees bent and feet flat.

• Relax your body and notice three key anchor points:

  
  

  Back of the head

  Rib cage or mid-back area (around bra line or under shoulder blades)

  Sacrum or tailbone

If all three are in gentle contact with the ground — not pressed hard, just grounded — you're likely in neutral.

This position lets the spine settle naturally without forcing any particular shape.

What Is Core Strength, Really?

Many people think core strength means hard abs or holding a plank for minutes. But true core strength is the ability to maintain a neutral spine while the limbs move — like lifting an arm or leg, walking, running, or reaching overhead.

It’s about stability during movement, not bracing in stillness.

So, exercises like Deadbug or Tabletop are useful because they challenge you to control the spine while the arms and legs work — exactly what happens in real life.

How the Pelvis and Rib Cage Affect the Spine

The spine isn’t just a stack of bones floating on its own. It’s embedded into the pelvis — specifically, the sacrum is fused with the pelvic bones. So, when the pelvis tilts (forward or back), it directly changes the shape of the spine.

Likewise, the rib cage is designed to move to support breathing. But if it flares open too much or gets pulled down too tightly, the thoracic spine shifts out of alignment. This can take you out of neutral and disrupt both posture and movement.

Understanding this connection is key to maintaining spinal health and avoiding unnecessary strain.

Start Exploring Your Neutral

Whether you're recovering from pain, returning to movement, or just trying to feel better in your body — learning to find and maintain your neutral spine is a powerful tool.

🧠 Want to go deeper?

• 🎥 Watch the full Neutral Spine Series on YouTube!