Neutral Spine
The conversation around a neutral spine comes up often when discussing movements in the gym. The idea being that you can protect yourself by keeping your spine in a position that is considered optimal for loaded exercise. The intention is reasonable and may even hold up in terms of mechanical principles, however the idea that we can visually identify this position is questionable.
Vertebrae in the spine can be viewed as segments of a column, with the potential for stacking those segments in a way that makes them very strong in compression. Compressive capacity may facilitate managing external loads more optimally, and in a column we see in architectural structures this is more or less the case. The spine is a little more fluid than a concrete column. Anatomical regions vary in their structural capacity, their material components and their willingness to change shape. The vertebral disc which sits between every vertebrae is much more rubbery than the endplate which contains a great degree of firm surface area relative to a disc. Those structures will manage forces very differently. Attempting to keep those two aspects of the spine, among others, in the aforementioned neutral position may not be ideal.
A neutral position in this circumstance describes a quasi-static position. One that does not move and maintains its shape throughout an exercise. The body might be better off adapting its strategy and position throughout an exercise or movement pattern, distributing forces. There are times when focalizing loads can be useful, however from the standpoint of longevity, tissues prefer to share. Maintaining the neutral spine position in a deadlift for instance might limit the body’s ability to distribute forces and places them in a small region that eventually becomes intolerant. A healthy, spine is one that can adapt to positions, mitigate forces and shift pressures under as many scenarios as necessary.
The idea of neutral implies that there is no bias in a movement, that no position is preferred and that there is no exchange of energy. The body, in fact, requires energy exchange. It needs pressure gradients and it has to transfer energy in order to move. Allowing it to find an optimal strategy via selective constraints and coaching cues might be the most effective way to help clients move efficiently. This is no easy task for any coach as it requires diligence, attention to detail and noticing subtleties, but each client will show their preferences over time and exposures. Noticing those buances and addressing them via programming differentiates coaches and clinicians in a big way,
Austin Ulrich, Physical Therapist
