Neutral spine

Neutral spine is the natural position of the spine when all 3 curves of the spine -- cervical (neck), thoracic (middle) and lumbar (lower) -- are present and in good alignment. This is the strongest position for the spine when we are standing or sitting, and the one that supports the body's weight the best.

Anatomy of the Spine

The human spine is a complex structure that is composed of 24 vertebrae, the sacrum, and the coccyx. These bones are stacked on top of each other and form the spinal column. The spinal column is not straight, but instead has a series of curves. When viewed from the side, an adult spine has a natural S-shaped curve. The neck (cervical) and lower back (lumbar) regions have a slight concave curve, and the thoracic and sacral regions have a gentle convex curve. The curves work like a coiled spring to absorb shock, maintain balance, and allow range of motion throughout the spinal column.

Neutral Spine Position

A neutral spine position is one in which these curves are maintained in balance and alignment. When the spine is in a neutral position, the head is centered over the shoulders and the top of the shoulders is centered over the hips. The neutral spine position minimizes stress and strain on the spinal discs, ligaments, and muscles, and reduces the risk of spinal injury.

Importance of Maintaining a Neutral Spine

Maintaining a neutral spine is important for preventing back pain and spinal injury. It is especially important for people who engage in heavy lifting or activities that put stress on the spine. A neutral spine position can also improve balance and stability, and can help to prevent falls and other injuries.

How to Achieve a Neutral Spine

Achieving a neutral spine involves being aware of your posture and making adjustments as necessary. Here are some tips to help you achieve a neutral spine:

• Stand up straight with your feet shoulder-width apart.
• Keep your weight balanced evenly on both feet.
• Tuck your chin slightly and keep your head level. Your earlobes should be in line with your shoulders.
• Pull your shoulders back and down.
• Keep your knees slightly bent.
• Tighten your abdominal muscles. This will help to support your spine.
• Keep your back straight. Avoid rounding your shoulders or arching your lower back.

See Also

• Spinal anatomy
• Back pain
• Spinal injury
• Posture

Neutral spine Resources
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