The importance of a being neutral

Hello beautiful friends,

I love writing. I love the creativity that comes through. As I wrote this blog, a really interesting analogy emerged between design – whether it's graphic design or interior design – and the biomechanics of the human body.

When I pondered today's topic of "Neutral Spine" I recalled the words of my Instagram Marketing coach. In re-designing my Instagram page @karakristajoy, she told me that it's important to have neutral colour posts to add space to the page.

I used to have a feed of multiple, bright colours because of my love of nature, the ocean and flowers, but now I add in off-white and light green posts. Sure enough, it's far more pleasing to the eye because the page is more spacious. Also, by limiting my colour palette, the page looks more coherent, like a 'brand'... which was our intention.

I then had the realisation that the practice of Neutral Spine creates exactly the same effects in the body, namely space and coherence.

Neutral Spine and How It Works

When the three areas of the spine – the cervical, thoracic and lumbar curves – are held in their natural state, balanced one of top of the other, we say the spine is in neutral. In movement or life this means that as you sit, stand or move, the spine remains in a relatively still position. In other words, it doesn't bend, at least not markedly. (see photos below)

Space

With the spine in neutral, body weight is distributed evenly through the vertebral bodies and discs. This is where it's designed to 'land'. Then, when we look to the multiple articular joints (facet or apophyseal joints) it gets really interesting.

In Neutral Spine the articular joints are held in an open, non-weight-bearing position. In other words, they're spacious.

Conversely, when you bend and twist the spine, the discs are distorted and the joints are compressed into weight-bearing.

Of course, some weight-bearing is natural and healthy for the joint cartilage and soft tissues. Problems – stress and strain – arise when you repeatedly bend or flex through the same area of the spine. Not only does this stress the joint cartilage selectively in that area, but it weakens your connective tissues and spinal muscular strength.

Coherence

When we look to the second beneficial effect of Neutral Spine, a paradox arises that is a sure sign we're on the right track.*

By keeping the spine in neutral and limiting excess inter-vertebral movement such as flexion and twisting, the spine is actually stronger.

But there's more. You also increase the global activation of both the muscles surrounding the spine AND throughout the entire body. The spine and body then move as one integrated whole. And that my friends, is coherence!

Yes, Neutral Spine creates space and coherence. And in so doing, it diminishes strain on the discs and joints, increases the global strength of the spine and transforms your movement from stressful, piecemeal loading of the body into a healthy, effortless and holistic dance.

So, if you experience chronic aching in an area of your spine, it could just be that you're moving your spine too much and repeatedly in that area. Perhaps you're...

• poking your head forward as you reach (neck and shoulder pain), or

• slumping your chest as you sit (mid-back, shoulder and neck pain), or

• rounding your back as you bend and pick up [the childrens toys] (insert your own activity) (lower back pain), or

• bending and twisting your spine to reach a cupboard (lower back pain).

These are some examples to help bring your awareness to how you're moving on a daily basis.

What do you do in your day (at work or play) that could be contributing to your pain?

Tips to Embody Neutral Spine

1. Sitting with Neutral Spine: check out my video on Instagram (May 21st 2025) for how to sit with your spinal curves balanced in neutral.

   
   

2. Hip Hinging: the key to moving with the spine as an integrated whole in neutral, is that we need to move from the vast amount of range of motion available to us in our hips and shoulders. In hip hinging, we flex the hip joints to reach or bend.

   
   

3. The T-Bar: imagine you have a bar shaped like a "T" attached to the front of your body from your pubic bone to your sternal notch and across to the tips of the shoulders. When you bend or lift, try to keep your T-Bar straight. (Hint: chest up)

All that said, it's natural to bend or twist a little as we move about our day. Neutral Spine is not about being rigid. It's about consistency and using your spine kindly, the way Nature intended, most of the time.

Practicing Neutral Spine is a safeguard and insurance to save you from excessive strain, wear and tear which lead to the development of degeneration and pain. It also reduces the amount of corrective exercise you need to do because of your bad habits!

As always I'm here to answer any questions you have. Or book a Consultation today to learn the skill of Neutral Spine. Appointments are available in person or online.

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In freedom and joy,

*every truth in life contains a paradox.