What is a neutral spine? How can it help me?

You may have heard the phrase ‘neutral spine’ before, but you might not know exactly what it means.

The term ‘neutral spine’ is commonly used to describe optimal posture. When your spine is in a neutral position, you are less likely to experience neck pain or lower back pain.

What is a neutral spine?

A neutral spine is when your spine is in its optimal position. Your neck is in line with the rest of the spine, and there are no significant deviations from the natural anatomical positioning of each spinal vertebra.

The spine has a natural curvature. However, when the spine is neutral, it means that there’s no excessive curvature at the top or bottom of the spine.

If the thoracic spine is too curved, it leads to kyphosis, sometimes observed in elderly individuals with osteoporosis. If the spine is significantly curved in the cervical or lumbar portions of the spine, it leads to lordosis.

Why is Having a Neutral Spine Important?

Maintaining a neutral spine as much as possible is important during your day-to-day life and during sleep. Whether sitting down, standing up, scrolling on your phone, or lifting heavy weights at the gym, you should be thinking about your spinal alignment!

A neutral spine avoids excessive curvature that could cause compression of the nerve roots in the spine. If a nerve gets compressed, it can lead to numbness, tingling, and pain.

A neutral spine doesn’t just prevent nerve pain it also prevents muscle pain. If you sit or stand with your head angled down while you’re looking at a computer or phone screen, it can lead to neck pain. When you’re slouching in a chair, it can increase the risk of lower back pain.

Daily activities become much easier when you have a neutral spine. By practicing healthy posture, you can help reduce your risk of pain and continue enjoying hobbies and activities.