Author - Stephen Griffith C.S.C.S

The neutral spine or “straight back” is the most important body position in the gym. It’s what determines whether you end your workout with a call your chiropractor. In this article, I will go over why a straight back is important for both safety and performance, and drills to teach you how to maintain good spinal alignment so you can stay healthy and see results.

Quick Anatomy of the Spine

There are 4 different segments of the spine - Cervical(neck), Thoracic(upper back), Lumbar(lower back),Sacral(tailbone).

Each segment has its own unique curvature and structure. For example, the upper back is curved forward and is one of the most mobile regions in the body. Contrast to the lower back which is arched backward and is one of the most stable regions of the body. The big vertebrae of the lower back allow them to support the weight of the torso.

Together the segments form the S shape of our spine. That S shape allows the spine to not only move but also to and distribute force.

When the spine is in alignment, you can drop a plumb line down from the top and it will dissect the spine down the middle like in the picture to the side. This allows for optimal distribution of weight.

A “straight back” or neutral spine refers to the spine when it’s in this optimal alignment. This is the position you want to maintain when exercising to avoid injury.

Problems Arise

Performing exercises with a rounded spine exacerbate the natural curves of the spine and compromise its ability to distribute and handle force. Imagine a dry spaghetti being compressed from each end - as the spaghetti curves, it loses integrity until it finally snaps.

Most spinal injuries similarly occur when its position is compromised.

This rounding of the back is the most common mistake I see in the gym that can lead to injury. Many cases of herniated or bulging discs, sciatica, pulled muscles, and other undiagnosed back injuries could have been prevented by learning how to engage the core and keep your spine in neutral when you lift.

As the back round, it puts excessive stress on the tissues to support it. Add in a heavyweight, and/or numerous repetitions and tissue failure is a matter of time.

Learning how to keep your back straight

Learning how to keep your spine straight starts by learning how your spine moves.

Cat-Cow

The first step is the Cat-cow/Cat-Camel Drill. Assume a position on all fours. From this position you will flex the spine like a scared cat and then extend the spine like a mooing cow. Don't rush and feel each position.

After a few repetitions find the position in the middle where the back is straight. In a mirror this position should look like a table top.

After a few repetitions try to find the middle. This position will be one where your spine will be neutral and your back will look like a table top.

Note- Depending on the length of your arms and legs, your back may be on an angle. This is fine as long as it’s straight.

To help with this drill, we can use a stick. This could be a pvc pipe, or even a broom stick. Place it on your back along the length of your spine(or have a friend do it). You should feel contact on the back of your head, upper back, and sacrum(tailbone). There should be a small curve in the lower back. More than an inch is too much.

Pelvic Tilts

Once you can move the spine, you will want to learn how to move the pelvis. The pelvis is the foundation for the spine and when it is out of position so is the back.

Start by placing your hands on the top of your hip bones so you can feel the pelvis move.

The first position I want you to try is an anterior pelvic tilt. To do so imagine your pelvis is a bowl of soup. Tilt your pelvis forward and pour soup out in front of you. The abs should be disengaged and the lower back extended.

The next position I want you to try is posterior pelvic tilt. This is where the pelvis tilts backwards and the soup will pour out behind you. Start by squeezing your butt and engaging your abs. To engage the abs, imagine you are pulling your belt buckle up towards your chin. In this position the natural arch of the lower back may reverse and be slightly flexed.

Alternate between these two positions just like our cat camel drill. Once comfortable look to find the middle position where the pelvis will be level. The pelvis is level when there's no soup falling out and the belt buckle would face straight in front of you. Your abs and butt muscles should both be engaged. This is your ideal pelvic position.

Dead Bug

The next drill is the dead-bug which will build upon the movements above and teach the body how to integrate the core and keep the spine stable while you move your arms and legs.

Learning how to engage the core is key to maintaining a neutral spine.

The dead-bug position is the same position as the cat-cow except on your back. While on your back, bring your legs up at a 90* angle with knees over hips. Next lift both arms straight in front of your body like Frankenstein. From this position you will engage the core pushing your lower back on the ground. Hold this spinal position as you extend your opposite leg and arm. Bring it back in and perform with the other side.

Feedback is necessary for learning. You can use a thin rubber exercise band to help provide feedback on whether you are doing the exercise correctly.

Tie one band to a secure object. Stretch the band so there is tension and place it under your lower back (right where it would want to arch up). Engage the core and push down on the band with your lower back then perform the dead-bug. If you lose spinal position, the tension on the band will pull it through and provide feedback when you aren't tight enough. For a perfect dead bug the band shouldn’t move.

If opposite arm and leg is difficult, then practice by moving just one limb at a time. Start with the arms, then the legs. Try touching the heel down first before extending the whole leg out.

The Stick Drill

Our previous drills have gone over how to orient your spine, pelvis, and engage the core. Now it’s time to apply that neutral spine to common exercises. For these drills you will need a stick such as a pvc pipe, or a broom stick. What you will do is take the stick and place it along your back. One hand will hold it by your neck and the other hand by your lower back. Your head, upper back, and tailbone should be in contact with the stick.

From this position you will perform most common exercises so you can become comfortable with how a straight back feels during these exercises. If at anytime your body loses contact with the stick, then you know you have lost alignment. Practice until it feels natural.

Exercises to perform

Squat
Dead-lift variations
Lunge/Split Squats/Step Up
Plank (place it on your back)
Push up (place on back)
Rows (with help of a friend)
Overhead Press(with help of a friend)

Bracing

Learning how to align the spine is only one part of the skill. But a good position won't help you if you're unable to maintain it as you exercise.

The last drill I want to go over is how to brace the core. A proper brace will help you maintain your spinal alignment while under load. Let's go over the two braces you will need to know - The Fighters Brace, and the Lifters Brace.

The Fighters Brace

When I teach this, I tell my clients to imagine I’m about to punch them in the stomach. Your abs should tighten up and your midsection should tense. I consider this the standard brace for most exercises. Do not confuse this with the Pilates version of hollowing - where one tries to suck their naval all the way in.

Our dead bug exercise is a good starting place for working on how to engage the core to brace. A great way to continue is a heavy front loaded carry such as a goblet carry, heartbeat carry, or Zercher carry.

The Lifters Brace

The lifters brace is a staple of power lifting and necessary when lifting heavy weights. The difference between the two is that the lifters brace will emphasize using the diaphragm(your belly breathing muscle) to increase pressure within the abdomen. This increased abdominal pressure helps to provide additional support to the spine

For this exercise you must first learn to breathe through the diaphragm. The diaphragm is a large muscle just below the lungs that contracts to allow the lungs to expand. For many, due to habit and lifestyle we shift to a chest breathing pattern as opposed to a belly breathing pattern.

The first drill you can use is a Croc Breathing drill. Lay on your stomach, breathe in and aim to fill up your belly, not your chest. Think about expanding the belly as you inhale and pushing out against the ground

Once you get the hang of diaphragmatic breathing its then time to combine it with our first brace. For me, I’ve had the most success by exhaling first and bracing the core, maintaining this brace, and then inhaling to fill my diaphragm behind that brace. This puts me in a strong solid position for my lift. Use this brace when you're doing heavy strength work and exercises such as squats and deadlifts.

Things to keep in mind

A lack of mobility can affect stability. The lower back is the part of the spine we want to remain stable and neutral. However, the lower back sits between the upper back and hips. If either one of these regions lacks mobility, then it will compromise the stability and position of the lower back. Your body will move at the lower back to accommodate the motion. With this in mind it is important to do improve your hip and thoracic spine mobility.

Legs are important - When doing a lower body exercise focus on using the legs. The more work the legs do, the less work the back has to do. The less work the back does the easier it is to maintain a good position.

It’s ok for the spine to move, so don’t read this article and think you're never allowed to round your back ever again. However, keep the following things in mind;

The upper back is designed for motion, not the lower back. So avoid repetitive motions and bending your lower back too much.

Second - Load changes things. Rounding the spine while under load such as lifting a weight is much more likely to harm you than when your unweighted. When there's weight involved, use the cues above and keep your spine safe.

Summary

Exercising and getting your body moving can do wonders for your health but if you aren't careful about technique, it can do more harm than good. The most important technique cue you need to remember when you work out in the gym is to keep your back straight. Exercise is a skill and requires practice. Practice the drills above to learn how to move and position your back and hips. If you do this, you will stay healthy and see better results in your exercises.

A Straight Back is a Safe Back - a Guide to Maintaining a Neutral Spine