Master Your Posture & Stop Back Pain with Neutral Spine

Thanks to our fast-paced society and reliance on technology, back pains are something that plagues many people. Most individuals with this problem blame it on the long hours that they spend leaning over computers, wrong sleeping positions, and generally sedentary lifestyles. However, there is a key concept that can help alleviate and prevent back pain: erect sitting with the spine in a parallel position to the sitting surface while avoiding bending or twisting it. The concept described here can help enhance the extent of posture and enhance one’s general health.

Understanding the Neutral Spine

Neutral spine means the proper positioning of the spine in such a way that cervical curve, thoracic curve, and lumbar curve exist in the body. In this position the spine assumes a straight position where it is not curved backward or moved forward in any way. However, it does not flatten but has a smooth natural contour that holds the body weight and thus exerts very little pressure on the vertebrae, discs and muscles and ligaments surrounding them.

Why Neutral Spine Matters

1. Reduced Back Pain: When the spine is positioned correctly, pressure is evenly distributed across the vertebrae discs resulting in little or no pain. On the other hand, one can develop poor posture that will apply pressure on the disc and body muscles hence developing hernia, muscle strains and back pain among other pains.
2. Improved Functionality: If the spine is in a state of normal alignment, the muscles that support it can work more effectively. It also helps enhance body posture and alignment of the musculoskeletal system, which in turn makes tasks such as walking, lifting objects, as well as sitting, less of a strain to the body.
3. Enhanced Breathing: The ability to breath correctly depends on the correct positioning of the spine, relaxation of the diaphragm and other respiratory muscles, as well as on lung volume.
4. Better Circulation: This is an implication that the septate position of the spine enhances blood circulation in the body as it helps in the distribution of nutrients, oxygen, and elimination of waste products.

Identifying a Neutral Spine

1. Stand Up Straight: Start with your stance bases on your shoulder width with your feet parallel to each other. Stand flat on the floor and ensure your weight is spread out on both the feet.
2. Check Your Pelvis: Think of your pelvis as a dish filled with water. Try to move the angle of the plate forward and backward in a way that the water will not spill out. This is your neutral pelvis position.
3. Align Your Shoulders and Ears: Make sure that your shoulders are pulled down and not tensed up. Your ears should be at the level of your shoulders.
4. Maintain a Gentle Curve: Your lower back should be slightly arched, your upper back should be curved, and your neck also should have the natural curves. There is no need to over-arch or flatten these curves.

How to Keep a Neutral Spine All Day

1. Sitting: Unfortunately, a majority of people spend many of their waking hours slumped in front of a desk, wreaking havoc on their spine. To achieve postural neutrality while sitting, the feet should rest flat on the ground and the knees should form a right angle. Choose a chair that conforms to the shape of your spine and try using a lumbar cushion to support your lower back.
2. Standing: When standing for many hours, try to switch your weight from the right foot to the left foot and vice versa in order to avoid straining your back too much. To foster good posture, contract your abdominal muscles to keep your spine stable.
3. Sleeping: This is because your sleeping position plays a crucial role in determining the health of your spinal column. Select the right mattress and the right pillow that will support your spine without causing misalignment. If you are a back sleeper, it’s advised to put a pillow under the knees to minimize pressure on the lower back. If you are a side sleeper, place a pillow between your knees so that your hips will not twist.
4. Lifting: A significant number of back injuries result from improper lifting. When you are lifting something that is very heavy then you should bend your knees while keeping your back upright. Lift with your legs and not with the back. Keep your arms and elbows close to your body when lifting and do not twist when lifting an object.

Posture-Maintenance Exercises For individuals with Neutral Spine

Several exercises that involve muscles around your spinal area should be included in your workout regime to avoid developing aproblem with your back. undefined

1. Planks: Planks increase the adaptive ability of your muscles, which helps to stabilize the spine in the neutral position. It is recommended that you should first attempt the plank exercise for about 20-30 seconds and gradually extend the time as you get even stronger.
2. Bird-Dog: This exercise is particularly beneficial in building strength in your lower back as well as your ability to maintain balance. Immerse oneself in the pose from the hands and knees and slide the right arm and left leg forward. Stay motionless for a few seconds before changing to the opposite side.
3. Bridges: Bridges work on the key areas of the glutes and lower back. Sit down on a chair and while raising your legs, lie flat on the back with your legs placed firmly on the floor. Shift your hips upwards towards the roof as you tighten your buttocks muscles and pause briefly before releasing the downward position.
4. Cat-Cow Stretch: This particular stretch helps enhance flexibility and correct tension of the spine. Begin on your hands and knees then switching from the position in which you curve your back upwards like a cow (the cow pose) to the position in which you curve your back downwards like a cat (the cat pose).
5. Child’s Pose: This yoga pose helps pointedly extend the lower back area and provides relaxation. Stand at arm’s length distance away from a prayer mat and kneel on it; then sit back on your ankles and extend your arms forward and place your forehead on the mat.

The Role of Ergonomics

One of the most important goals in biomechanics is the absence of spine curvature, which is closely tied to ergonomics, particularly at work. undefined

1. Desk Setup: Also it is important to adjust the angle of your computer screen in a way that your neck remains straight when you are typing. Your keyboard and mouse should ideally be placed such that your elbows are parallel to the table, or in other words are formed as an L-shape.
2. Chair Selection: Select a chair that conforms to the curvature of your spine. Another recommendation is to use the chairs with adjustable height, customizable back and arm rests.
3. Frequent Breaks: Stand up from your chair and walk around every 30 minutes or so. Sitting for long hours results to poor posture and backache.
4. Footrests and Supports: If your feet do not reach the floor you should use footrests. Lumbar rolls and seat cushions can also be used to add support.

Conclusion

Postural awareness and keeping one’s spine in its natural alignment are the best ways to prevent and treat back pain. Learning about the right positions of the spine and inserting them into your daily schedule will benefit your posture and, in essence, your life. So, the moral of the story is that small changes can lead to the great improvement of the outcome. Take care of your spine and the rest of your body will follow suit!

Also, read 7 Benefits of Cycling.