1300 660 710

The Importance of a Neutral Spine


Achieve a Neutral Spine

Many of us work jobs or do activities in our daily lives that have a negative impact on our posture. Whether it’s sitting in front of a computer, constant bending over and lifting or simply being on your feet all day; these simple things can really upset our spines. Maintaining a neutral spine is easier than you think, and it will drastically improve your quality of life in the long run! All it takes is a little bit of awareness…

The first step is to understand the correct spine posture. Our spines have 3 natural curves. The lumbar spine (lower back) curves inward, the thoracic spine (mid-back) is curved outward, and the cervical spine (upper back and neck) has a slight forward curve. Hence why we refer to a pain-free, healthy posture as a ‘neutral spine’ rather than a straight spine.

I’m sure you recall all those years of teachers shouting, “Sit up straight!” We now know they should have been shouting, “Sit neutral!”

Achieving a neutral spine posture is pretty simple. Most of the work stems from mind power, with a little helping hand from our pelvis and shoulders.

neutral spine diagram

Finding Neutral Spine Alignment

This is a basic exercise that you can apply to the body anytime, anywhere. Even sitting down!

  1. Bring your feet together so that the big toes are touching and the outsides of the feet are parallel.
  2. From here, you’re going to inhale and begin to visualise what a neutral spine should look like.
  3. As you exhale, you’ll tilt the front of your pelvis back, pushing your belly button towards your spine.
  4. On your next exhalation, drop your shoulders away from your ears and roll them back (you’ve suddenly realised how much you were slouching!)
  5. Finally, tuck the chin very slightly.

Voilà! It’s almost as if your spine is smiling at you!

The pelvic tilt and shoulder alignment are enough to keep your spine in a neutral position. The work from your pelvic floor creates a stable base for your spine and by consciously engaging your core muscles; you’re creating strength with minimal effort. It’s important to incorporate this movement into all parts of your day to prevent stiffness or injuries, especially during your workout.

Eventually it will become a habit, and you’ll be standing or sitting with a neutral spine without even realising. For the meantime, it can help to set yourself reminders on your smartphone, or leave a sticky note above your computer screen reminding yourself to- ‘sit neutral!’

Your workout, yoga practice and everyday life will suddenly seem a lot more comfortable!

Want more Health and Fitness tips and info?


intermittent fasting

Intermittent Fasting

Altering the way you eat, rather than what you eat could be the answer to fat loss you’ve been looking for! If you’re aiming to

anatomy of abs

Abs Anatomy 101

Abs Anatomy 101 Our core is our body’s powerhouse! Every exercise, and every workout regime is improved by good core strength. The abdominal muscles stretch

Join Now

New members only. $7 per week for the 10 weeks then $17 per week thereafter billed fortnightly. No long-term lock-in contracts. Last 4 weeks of membership are paid at joining ($68). Direct Debit fees are included in the price. No cancellations or holds during the discount period. Offer ends 6th December 2023 or until sold out. Terms and Conditions apply.

Join Our Brisbane 24/7 Gym Now

Start feeling good today! Pop your details in below...

The IfeelGood Free Gym Trial

Try us for free and see if we’re meant to be. Pop in your deets below and check your email to grab yourself a FREE trial.

Don’t miss out!

Pay just $7 a week for your first 10 weeks! No lock-in contract, no joining fee, and get 24/7 access to ALL clubs

We don’t have hidden fees
What you see is what you pay for with ifeelgood. Just $17 a week billed fortnightly. No other fees, no lock-in contracts, and 24/7 access to all ifeelgood clubs.

Gym Franchise For Sale Brisbane – Start Feeling Good Today!

Interested in buying a gym franchise? Our philosophy focuses on providing fun, fresh and affordable fitness – the good news for those wanting to be part of our family is that ifeelgood24/7 franchises are for sale! We are looking for motivated, passionate partners across Australia who want to join the express fitness revolution.

Becoming a part of the ifeelgood family is not like buying a 24 hour gym franchise from any other company in Australia. Our franchisees enjoy the benefits of an energising and motivating environment whilst actively contributing to the wellbeing of their communities. We have a highly experienced management team that is committed to guiding you through the setup process as well as supporting you in maintaining a successful club.

As an ifeelgood franchisee you will enjoy the support and rewards that come with becoming a part of our family. We will be there to help make your club a success!

Whether you’ve always dreamed of owning a gym franchise or whether you’re just looking for a change of pace – get in touch and start feeling good today. We can’t wait to hear from you!